Meet Prep 16th May 2013: Light Squats + Bench Press

1. Light Squats

Bar x 10 x 2 sets
135 x 8
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 1
280lbs x 5

Note: Back felt like shit probably because I wasn't 100% after all the deadlifts I did on Tuesday.

2. Bench Press

Bar x 10 x 2 sets
90lbs x 5
120lbs x 5
135lbs x 5
155lbs x 8
135lbs x 10
135lbs x 6, 5 (Feet up on bench)

3. BB Incline Bench

90lbs x 10
115lbs x 10, 8, 8

4. Neutral Grip Pull Ups

BW x 6
BW x 16
BW x 5

http://www.youtube.com/watch?v=unnJqKiIIH0

Meet Prep 14th May 2013: Deadlifts + Press

Note: I really need to do something about my deadlift form - my hips are shooting up way too quickly and I'm not setting up properly.

1. Deficit Deads

135 x 5
190 x 3
245 x 3
295 x 3 x 2 sets
335 x 2 x 3 sets

2. Deadlift

225lbs x 4
270lbs x 4
305lbs x 4 x 2 sets
380lbs x 2 x 2 sets
380lbs x 6


3. Press

Bar x 10
90lbs x 5
105lbs x 5
120lbs x 8
90lbs x 8, 10, 5

http://youtu.be/xHMYQaPRIuU

Meet Prep - 12th May 2013: Bench Press + Squats

Preparing for a powerlifting competition in August.

1. Bench Press

Bar x 10 x 2 sets
100lbs x 5
120lbs x 4 x 2 sets
140lbs x 3 x 2 sets
155lbs x 3 x 5 sets

2. Squats

Bar x 10 x 2 sets
135lbs x 5, 3
180lbs x 5
225lbs x 5 x 2 sets
280lbs x 4 x 5 sets (Belt)

3. Bench Press

Bar x 10 x 2 sets
100lbs x 5
120lbs x 5
140lbs x 4 x 4 sets

4. Neutral Grip Pull Up

BW x 10, 6, 6 (45 seconds rest)

5. Chest Supported Rows

45lbs x 15
Drop Set 90lbs x 10, 80lbs x 6, 65lbs x 6, 45lbs x 10

Video: http://youtu.be/R8hPB72LJp8

9th May 2013: Squat + Close Grip Bench

1. Squat

Bar x 10 x 2
135lbs x 5
180lbs x 1
225lbs x 1 x 3 sets
270lbs x 1 x 2 sets
315lbs x 1
345lbs x 1
315lbs x 1

2. Close Grip Bench

Bar x 10
90lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5
180lbs x 1 x 2 sets
155lbs x 5
135lbs x 10
115lbs x 12
135lbs x 5
135lbs x 5
135lbs x 4

3. DB Incline Bench

45lbs x 10
40lbs x 10
65lbs x 5
40lbs x 8
45lbs x 8

4a. Upright Rows

60lbs x 15, 50lbs x 15 x 2 or 3 sets (I don't remember lol)

4b. Chest Supported Rows

55lbs x 10
65lbs x 10
55lbs x 15 x 2 sets

7th May 2013: Overhead Press + Squats + Deficit RDLs

1. Overhead Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 3,3,8

*Surgically repaired right arm feels a lot better.

2. Squats

Bar x 10
135lbs x 5
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 2 x 7 sets

3. 3" Deficit RDLs

Worked up to 225lbs x 3 x 5 sets

4. Upright Rows

45lbs x 15
50lbs x 15
55lbs x 15

5th May 2013: Deadlifts + Overhead Press

1. Military Press

18 Total reps w/ 115lbs

*Widened my grip- surgically repaired right arm felt less shaky

2. Deadlifts

135lbs x 5
180lbs x 3
225lbs x 1
245lbs x 5
280lbs x 4
335lbs x 3
370lbs x 2
410lbs x 1
425lbs x 1
450lbs x 1

3a. Deadlifts

260lbs x 5 x 10 sets

3b. Klokov Press

65lbs x 5 x 10 sets

2nd May 2013: Squats

1. Squats

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 5
215lbs x 4
250lbs x 3
275lbs x 2
315lbs x 1
325lbs x 1
335lbs x 1 x 2 sets

2. Pause Squats

275lbs x 3 x 2 sets

3. Leg Press

200lbs x 10
300lbs x 10
400lbs x 8
500lbs x 8

4. Leg Extensions

50lbs x 20
60lbs x 20
80lbs x 20 x 2 sets

5. Farmer's Walk

100lbs x around gym
80lbs x around gym
85lbs x around gym