Volume is King

[ConwayJosh]

I'm returning from another hiatus . I was out for several months due to nerve pain caused by scoliosis. After three months of therapy and recovery I'm lifting again and I'm starting to do the main movements so I figured it was time to start posting again. The meet I'm training for is January 16th in usapl which is a new fed to me and I'm not shooting for anything spectacular, I'm just looking to post some numbers again it's been far too long since I've competed. I'm in the process of dropping extra weight that I picked up from the layoff to get down to 231 and the goal is 1600 raw with sleeves. If there is more in me on the day I'll go for it but if not I'll play it safe. I'm trying to qualify for raw nationals for next year.

Paused Bench:
45x10
45x8
135x8
135x8
185x3
235x10
235x10
235x10 spoto presses
235x10 spoto presses
235x10 spoto presses
235x10
235x10
235x10

Smith machine military press:
135x15x4
First week on these starting light

Accessory work:
Shoulders arms and back in too lazy to right everything down here maybe next time

Bwt : 257

[ConwayJosh]

Squats
45x10
45x10
135x10
135x8
185x8
Added light rev bands
225x8
315x3
365x10x3
415x6

Hit the elliptical and went home

[ConwayJosh]

Paused Bench:
45x15
45x10
135x8
185x5
Added original slingshot
225x5
285x10x4
335x7

Paused incline bench:
45x10
135x8
205x8x4

Side laterals/ single arm preacher curls
3x15

Single arm tri pushdowns/rows
3x15

Elliptical

[ConwayJosh]

Squat:
45x10
45x8
135x8
135x6
185x5
225x5
Added belt
275x1
320x1
360x8
360x8
360x8
360x8
Pause squats
275x5
275x5
Lower back started getting tight so stopped here. Each week I can get a little more work done in these sessions

Adductor/abductor superset with single leg curl:
3x15

Hanging knee raises:
3x8

[ConwayJosh]

Belt less SLDL:
135x5
185x5
225x5
275x3
335x8
335x8

Belt less deficit pulls:
385x6
385x6

Belt less block pulls:
385x6
385x6

Barbell rows:
185x20
235x15
This is a new movement for me and I'm trying to gauge what I can do

Hyper extensions / close grip pull downs:
3x15

Single leg curl/roman twists with plate:
3x10

Elliptical

Bwt:256

[ConwayJosh]

Bench:
45x10
45x15
135x8
135x6
185x5
185x3
240x10
240x10
240x10
240x10
240x10
240x10
240x10
240x8 I only rested about a minute due to ego and came up short

Military press:
45x10
95x3
105x15
105x12
95x10

Obviously I have a lot of work to do here

Side laterals/ single arm tri extensions:
3x15

Assisted pull-ups x21

Rear laterals/preacher curls:
3x15

[Pale Rider]

Nice work

[ConwayJosh]

Nice work

Thanks Kade

[ConwayJosh]

Paused bench:
45x15
135x10
185x5
Added slanger
225x3
275x2
300x8
300x8
300x8
300x8
345x6

Paused incline bench:
185x12x4

Rear laterals/single arm tri extensions
3x15

One arm rows/preacher curls
3x15

Overhead tri extensions/ single arm cable curls
3x15

http://youtu.be/r6FlJ9wiK9A
A video of the main sets