Week 1
ME Squat/DL
Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 1x45x200'
Pullthrough - 100x12
Cable Row - 100x12
Pushup - BWx15
I'm starting to like this extended warmup. I feel extremely loose by the time I get started.
13" Box Squat (all sets 100% raw)
45x10
95x5
115x5
135x5
175x3
195x3
215x3 (10lb PR)
I started adding in more warmup sets here as well. I had taken a few out to see if it would boost the last max effort sets but it's never seemed to make a difference, if anything I think it was taking me backward. Oh well, I tried it and now I know. No big deal. I definitely need to develop my upper back more as well, my big issue isn't getting the weight up so much as it is falling forward into the rack. I think if I can keep myself upright I could add 20-25lbs to these.
Close-Stance Good Morning
3x95x10
I went down until I felt my abs start to touch my hips and thighs, which for a skinny sonofabitch like me, is deeeeeeeeeep. Upper back parallel or just below. Just inside my deadlift stance.
Hang Clean
3x95x5
Fake GHR on 45-degree back raise bench
3xBWx15
Side Bend
2x50x20
Decline Situp
2xBWx15
Staying true to my commitment to hit triceps, upper back and abs with 2 movements each workout day. This will hold true at least up until my scheduled deload halfway through meet prep. I think these are the areas that are limiting my potential the most.
Current Meet PR's
264/214/352/832
Targets for October
275/220/363/858 - ideally I'll hit all these on my 2nd attempts and be able to go for broke on my 3rd. We'll see how prep goes though.