Sunday: abs, cardio, bis
Tire jumps with 8lb dbs * 10*5
Farmers walk: 80lb dbs*6x across
Hammer curls: 35s*8*4
Preacher curl: 45plt*10*4
Monday: Reps Bench Press
Bench off pins: 140*4*3
close grip bench off pins: 115*4*3
Weighted dips: 35*8*6
Pendlay Row: 135*4*6
Plate lat pull: 100ea84*6
Db OHP: 50s*6*4
flat bench tricep m.b. extension:35s*6*4
Db decline bench press: 55s*4*4
Reverse grip cable tri pushdown: 50*8*4
Tuesday: ME Squat
Safety bar squat: bar*4, 112*4, 162*3, 202*1, 222*1, attempted 252, failed. I felt like I coulda came up with it if I hadn't fell forward. Then 222*3. No PR
Pause squat: 175*4*6
Goodmornings: 170*6*6
Rev lunge: 55s*6*4
Seated ham curl: 130*6*4
Wed: abs, shoulders, bis
Preacher bb curl: 50*8*4
Standing bb ohp: 75*4*4
Arnold press: 25s*8*4
Incline bench hammer curl: 25s*8*4
Cable side sh raise: 20*8*4
Incline bench rear delt db raise: 20s*8*4
Sprints
Thursday: DE Bench press
Speed bench press with chains (alt grips, 30 sec rest): 80+chains*3*9
Rack lockouts: 145*6, 195*5, 235*4, 255*2, 275*3 (PR, one rep at 275 woulda been a pr, but I was like fuck that and I did 3)
Machine 1 arm row: 65ea*8*6
Skullcrusher with close press: 60*8,8*4
Neutral grip cable pull: 110*8*6
Incline db press: 35s*8*4
Tri cable pushdown: 120*8*4
1 arm db row (not touching floor): 60*8*4
Friday: DE deadlift
Dynamic warmup with 3*10 tire jumps with 8lb dbs
Speed dls (using 35 plates for defecit, 30 seconds rest) with chains: 185*2*12
Squat: bar84, 95*4, 135*4, 185*4, 205*4 (sort of a PR, since Ive never been able to squat this much after deadlifting.)
Safety bar goodmorning (3 sets seated, 3 standing, was just trying how they feel sitting, I don't like it, awkward, won't do seated again): 112*8*6
Cable pull thrus: 77*8*4
Rack pulls: 225*8*4
Sunday: abs, cardio and plyo
Tire jumps with weights: BW *10, 10s*10, 8s*12, 6s*15, 4s*18, BW *20, 10s*10
Farmers walks: 85dbs* 4x across
Monday: ME bench press
Close grip bench press: bar*4, 95*4, 115*3, 135*1, 155*1 (PR), 160*1, sort of, spotter touched it a little, but Im pretty sure I woulda had it if he didn't.
Weighted dips: 40*6*6 (Next week Im goin for the whole 45 plate)
Pendlay rows: 145*4*6
Close cable lat pulldown: 160*6*6
Seated OHP: 50s*8*4
flat bench m.b. tricep db extension: 40s*6*4
Seated rear delt raises: 20s*8*4
Db decline bench: 55s*6*4
Tuesday: ME Deadlift
Deadlift off blocks (2, 2" each=4inch blocks): 115*4, 165*4, 215*2, 265*1, 315*1, 345*1 (PR)... but the fuckin phone didn't record it so I got mad and I was like ok fuck it throw on 5 more lbs, try again.... got 350*1 (PR), fuckin phone did it again, but at this point not one single fuck was given, since I finally pulled 350!!! I tend to be able to pull whatever I get off the blocks off the ground, since blocks don't make it much easier for me, I guess it makes my leverages weird, even tho I know its less distance to pull. I think it takes some of the leg drive out of it, which is why I have a harder time with these than one would expect., 225*5
Hip raise: 195*6*6
Reverse lunge: 60s*6*6
Hyperextension dls: 135*6*6
Leg close: 222*6*6
And then I got home to find out that my meet has been changed from Oct 26 to Nov 16. 3 more weeks to train.. I feel "some type of way" about it, meaning I really don't know how I feel. Im kinda glad cause this gives me 3 more weeks to be prepared, figure out what prep to do and drop this extra 4lbs (Im up to 152... fuck) On the other hand, Im kinda disappointed cause Im ready to get to this meet and smash these fuckin weights!!! So Idk, it is what it is, Im tryna be positive about it. Also, one of my preferred spotters/ people who helps me train let their membership to my gym expire so that's shitty... But the other one (the one who put this idea in my head that I could do meets) should be coming back around the end of this month.. So we'll see how it all plays out. I mean, whatever happens I'll be fine, these fuckers been comin and going, inconsistent as hell for as long as I've been lifting. I've never really had someone reliable to help me so fuck it if they there, good, if not, I'll be getting random people to spot me and shit...