Back to 3 lift

July 11
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Paused Bench 265x5x3



July 12
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Sumo 435x5x1



July 15
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Squat 455x3x1




July 16
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Bench 335x1
Buffalo Bar Incline Paused 150x5x5
Pullups 5x5 (5 different grips)
DB Lateral Raises 20x3x15

July 18
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Bench Paused 270x3 270x5
Military Press w/Fat Gripz 95x3x10
Pullups Paused w/reverse light band 10x5 using 10 different grips
Extensor work

July 19
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Sumo 445x5x1
Band pressdowns x25 x25 x25 x22
DB Lateral Raises 20x3x15

Extensor work
Pec minor stretch

July 20
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Shoulder Mobility
Foam Roller
Ab Stretch
Pec Minor Stretch

July 22
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warm ups;
Jump rope
band pull aparts
Super D shoulder socket mobility thing
Foam roll on floor
Foam roll T spine
Foam roll on bench
115x5
185x5
225x5
275x3 @5
315x1 @7
340x1 @9





Bench 340x1
DB Lateral Raise 20x2x15

T spine felt tight. Shoulders were pulled down decently well. Bar moved fast and near vertical. Felt like a 9 but looked like a 6.


Should work on t spine and pec minor. Lower lat insertions felt a little tight

July 23
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Warm ups;
jump rope
band pull aparts
foam roll on floor
back extensions single leg/regular
45x1
135x1
225x1
275x1
325x1
375x1
415x1




Squat 465x3x1
Pull ups 4x7 using grips that don't aggravate my elbows
extensor work

Elbow was a bit inflamed this morning, so I wore the elbow sleeves. 465 looked borderline, but is an 11kg PR since this training cycle. Thinking of 210 for a second attempt. Speed out of the hole was good, so if I open lighter with convincing depth I should get whites on 2nd and 3rds

Felt a bit skinny under the bar. Didn't eat a big breakfast to mimic meet conditions. Could stand to be a bit fatter. Should bring pedialyte on meet day, and some extra carbs to bloat.

July 24
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band pull aparts
foam roll
yogi cobra pose thing
ab stretch
Super D shoulder shoulder socket mobility thing
Extensor work
Pec minor stretch


Didn't feel too tight. Worked late today so I started after I cooked and ate supper. Lower back stretched decent after a little patience. Should be easier on an emptier stomach.
Got the flight order in the email today, Flight C, so that should leave ample time to eat and drink. Probably will lift at 10:30-11:00

July 25
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Warm ups;
Jump rope
baseball the pecs
band pull aparts
foam roll on floor
foam roll t spine
Super D shoulder socket mobility thing
foam roll on bench
115x5
185x5
225x5

Bench 275x4x1 1x3
Buffalo Bar incline paused 155x5x5
Pull ups 3x5 30 secs rest
Extensor work

Set-up felt ok, a rep here and there got misgrooved.

July 26
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warm ups:
jump rope
band pull aparts
foam roll on floor
back extensions
135x5
225x5
315x1
405x1

Sumo 455x5x1
Pullups 6x5 using 6 different grips
DB side lateral 20x3x15
Extensor work
A 4lb all time PR. Last 2 went a bit slow. Will set opener a little lower, probably around 200

July 27
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Band pull aparts
Foam roll on floor
Super D shoulder socket mobility thing
Foam roll T spine
Ab stretch
Extensor work
Pec minor stretch

July 29
--------------
Jump rope
baseball the pecs
band pull aparts
foam roll on floor
Super D shoulder socket mobility thing
foam roll on floor again
superman stretch
foam roll on bench
115x5
185x5
225x5
275x5
315x4


Bench 345x1
Bench 353x1

Moved fine, lockout was a bit uneven, causing lockout to be slow

Warm up:
jump rope
band roll aparts
foam roll on floor
back extensions

Squat
45x5
155x5
245x1
335x1
375x1
425x1

Sumo
135x5
225x5
315x1
405x1
445x1


Tried to take big jumps on the squat to mimic meet conditions. Meant to set the j hooks lower to simulate sharing a rack, since I know there aren't ER racks in the warm up room at the venue. Will do it when I go through warm ups later in the week.

Both moved well despite taking the warmups lazily (on purpose)

The meet has 3 flights all doing each event back to back, so at least there will be some downtime between each event. Hotel is only an 8 minute walk, so I have lots of time to eat/shower etc

Squat 135, 225, 275

foam roll on floor
superman stretch
Super D shoulder socket mobility thing
foam roll on bench
Bench 115, 185, 225
Pec minor stretch

July 3
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Light mobility

Band pull aparts
foam roll on floor
Superman stretch
foam roll on bench
Pec minor stretch


Arch felt good, pec minor needs to be stretched more tomorrow & Saturday

August 4
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Band pull aparts
foam roll on floor
Super D shoulder socket mobility thing
Superman stretch
foam roll on bench
Pec minor stretch

Aug 6
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Meet was absolute shit. Only 7 in my flight, and only 5 in the flight before me, with no added time. Wasn't even enough time for warmups.

Whenever I made a lift and put my next attempt in, I was either in the hole or pretty close. Was out of breath for all the squats. Only the benches felt good because I was bottom of the flight for all 3.

Locked out 8 lifts but went 3/9. Got called on depth on the first 2 squats. Downward movement and hips on the 2nd and 3rd benches, and downward movement on the second DL

Squat 192.5
Bench 160
Deadlift 200