I’m here in Czech and got my last workout done. I worked up to a few sets with 275.6/125x2 for squats with a belt, and did some close grip bench up to 165.3/75. I’m feeling pretty good. I feel as though I have already adapted pretty well to the time change, which is always a bonus. I’m done training now until I compete on Thursday.
Bench Press: 110.2/50x5×2, 165.3/75x5×2
3 board bench: 3’s 205/93, 235/106.6, 255/115.7, 265/120.2, 275/124.7
Sumo Deadlift: Played around with 154.3/70 trying to stretch out adductors and work on form.
I leave tomorrow for the Czech Republic for Worlds. Going in, I know that this hasn’t been my best training cycle ever, so I’ll just have to wait and see what happens.
Squat: 121.3/55x5×2, 165.3/75x5×2, 209.4/95x5×2
I started my internship this week, and yesterday was the first day with students, and I’m absolutely exhausted. Training is definitely going to have to change when I get back from Worlds. I’m sure that my body will adapt to being so busy all day, but right now, I cannot believe how tired I am!
Squats: 5’s 154.3/70, 187.4/85, 209.4/95, 231.5/105, 248/112.5, 259/117.5, 270.1/122.5
Squats w/belt: 3’s 281.1/127.5
Bicycle Abs: 5×12/side
Kneeling Ring Abs: 5×15
BB Step Ups onto bench: 3×6/leg 88.2/40, 99.2/45, 99.2/45
Hypers: 5×15
My lower back wasn’t feeling 100% today, so that’s why I only did one set with the belt then stopped. No point in pushing through pain at this point.
9:00am
Legs Up Bench: 4’s 110.2/50, 132.3/60, 154.3/70
Legs Up Bench 2 board: 4’s 176.4/80, 187.4/85, 198.4/90, 209.4/95
2 Board Bench: 4’s 220.5/100, 220.5/100, 231.5/105, 242.5/110
1:00pm
3 Board Bench: 4’s 198.4/90, 220.5/100, 242.5/110, 253.5/115, 264.6/120, 275.6/125, 275.6/125
Incline Bench: 6’s 95/43.1, 95/43.1, 105/47.6, 105/47.6, 115/52.2, 115/52.2
Chin Ups: 3×2
10 minutes bike
Squat: 135/61.2x6, 205/93x3, 231.5/105x2, 275.6/125x2 (belt), 341.7/155x1 (belt, knee wraps), 385.8/175x1 (straps down, belt, wraps), 407.9/185x1 (straps down, belt, wraps), 440.9/200x1 (full gear), 457.5/207.5x1 (full gear)
Stiffleg Deadflits: 3×8 154.3/70
GHRs: 5×10
I got a new 42 Super Centurion. It’s not overly tight, but feels good, and seems to work well. I will take the straps up a little bit more before the meet. Feeling a lot better now than I did after last week getting squished with 429.9/195.
Speed Bench – no bands: 9×3 143.3/65
Bench Press: 176.4/80x3, 198.4/90x2, 231.5/105x1, 264.6/120x2 (3 board)
36 Super Katana Red: 297.6/135x2 (3 board), 308.6/140x2 (2 board), 319.7/145x1 (1 board)
RC mini band external rotation: 3×15
RC mini band internal rotation: 3×15
Competition Grip Bench 3 board: 3’s 231.5/105, 242.5/110, 253.5/115, 264.6/120
RC 5/2.3 external rotation: 2×15
10 minutes bike
Mini band pull aparts: 4×20
Mini band pull aparts behind head: 4×20
Sumo Deadlift: 154.3/70x6×2, 198.4/90x5, 231.5/105x4, 264.6/120x2
Sumo Deadlift w/Metal King Deadlifter: 330.7/150x1 (no belt), 352.7/160x1 (no belt), 374.8/170x1 (no belt), 396.8/180x1 (no belt), 396.8/180x1 (belt), 407.9/185x1 (belt)
Front Squats: 6’s 110.2/50, 132.3/60, 154.3/70, 176.4/80
Hypers: 3×15
Right now I’m tossing around the idea of deadlifting without a belt. I feel like I am able to keep my positioning better without it. I’ll leave it up in the air and see what happens the day of the meet. I may want it when I am a bit lighter.
Close Grip Bench: 7’s 110.2/50, 121.3/55, 137.8/62.5, 148.8/67.5, 159.8/72.5
DB Bicep Curls: 5×10 18/8.2
Close Grip Bench 3 board: 5’s 176.4/80, 187.4/85, 192.9/87.5, 198.4/90, 203.9/92.5
Bicycle Abs: 5×15/side
EZ Curl Bar tricep extensions: 2×10 59.5/27, 65/29.5
DB Tricep Extensions on Floor: 5×10 23/10.4
Glute Bridges: 5×10
Close Grip Incline Bench: 5’s 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
Bench Press: 5’s 110.2/50, 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80, 187.4/85, 198.4/90
Bench Press 3 board: 5’s 220.5/100, 231.5/105, 253.5/115, 264.6/120, 275.6/125, 286.6/130
V-sits: 5×15
Squats: 5’s 135/61.2, 185/83.9, 205/93, 225/102.1, 245/111.1, 255/115.7, 265/120.2
Squats w/belt: 3’s 275/124.7, 285/129.3, 295/133.8
Mini band pull aparts: 5×20