Meet Prep 1.2A

Full body deload this morning, driving through the snow and ice and the rare other drivers. Luckily I have a four-wheeled drive SUV. Squat: 135×7, 145×5, 180×5, 215×5, 215×10,10,10. Bench Press: 95×8, 110×5, 140×5, 165×5, 165×10,10,10. Deadlift: 135×7, 185×5, 230×5, 280×5. Barbell Row: 95×5, 115×5, 140×5. OHP: 70×5, 85×5, 105×5. TOTALS: 25,350 lbs. 5 exercises.… Continue reading Meet Prep 1.2A

Pre-Meet Programming

Since I was asked a few times, I thought I’d post up my pre-meet programming. This programming is somewhat based on Jim Wendler’s “531 for Powerlifting” but modified for my own peculiarities. Other than weekend of week 2 and week 4, all sessions are organized in push/pull format. For week 2, I am meeting some friends… Continue reading Pre-Meet Programming

5/3/1 – Extra Work – Cycle 3.7

Woke up and didn’t know what to do my myself, decided to go hit legs and chest again. Squat: 135×12, 300×8,6,6,6, 225×12 (AMRAP). Rack Pull to Shrug: 225×8, 335×8,6,6,6, 405×3. Decline Bench Press: 135×14, 205×8,8,8,10 (AMRAP). Barbell Rollouts: 6,6,6,6. Barbell Hip Thrust: 205×8. (Feeling so dead tired at this point.) Seated Calf Raise: 90×18,16,16. TOTALS:… Continue reading 5/3/1 – Extra Work – Cycle 3.7

5/3/1 – Deadlift – Cycle 3.7

Rather cranky sore this morning and still feeling the affect of a cold, but after about 20 mins of stretching and rolling I was ready to go. Deadlift: 135×8, 185×5, 230×5, 280×3, 350×5, 395×3, 440×5. (Missed rep goal by -2.) Deficit Deadlift (BBB): 280×10,10,10,10,10. EZ-Curl Spider Curls: 75×12, 95×10, 115×10, 135×8, 165×6, 175×5, 185×4, 165×5,… Continue reading 5/3/1 – Deadlift – Cycle 3.7