Been a while since Ive updated here.  I will get back to posting regularly my training and more on some random thoughts about lifting and life in general.  Ill update after tonight's bench workout.

Bench Night

I feel pretty good and anxious to do a meet so I told myself if I have a productive night in the shirt Im going to Bama on the 23rd and lift.  Here is how things went down

warm ups, again working on a new start position
bar*5*3
135*3*3
245*2
335*1
all of these felt great.  Felt like my stroke was short
425*1> this not so much.  We had the bar out then I took it out farther and touched high and it was ugly but it came back up. 

Now for the fun stuff, the shirt.  I had lost all confedence after bombing in the pro am and the bench meet because of fucking up my shirt groove. 

I called for 515.  I told the guys no boards.  They said okay just get it down and press it back up.  Nope Im touching
515*1> touch
605*1> touch
both of these were a little slower than I had hoped but I had to force them down to touch. 
655*1>touch and smoked.  Got down easy and up really easy. 

The meet is a go

wanted to do some close grips but 245 felt like ass and my pec and shoulder said f you and gave me the finger so I only did one set

Machine Inclines
3 sets of 20

lat pulls
3 sets

push downs
3 sets

cable curls 3 set

rope curls 3 sets

solid day. 

squat night

Skipped speed bench this week to get some rest from another long driving session judging another meet.

Cody decided he wanted to go straps down off a box with a green band.  This sounded fun so I jumped in with him since next week I want to do a heavy triple in full gear.

warm ups
bar+band*3*2
145*2*2
235*2
add briefs
325*1
415*1
505*1
add belt
595*1
685*1
 tried one set with suit bottoms but my frantz suit has a pad/spine that runs up the back and well its not a good idea to use it straps down (I made this mistake years ago and made it again)

ssb speed squat/good morning combo with bands tied to the front
bar*3 squat and 3 good mornings
1 plate *3 and 3
2plates *3 and 3

split squats
3 sets ea leg with body weight

face pulls and done

Decent night.  The ssb with bands to the front really made my glutes fire hard and I need that.  I tore a glute about 2.5 years ago and since then my raw squat has sucked and I get almost zero glute activity in my deadlift.  I can feel them starting to work more but I cant get slack.

Next week will be the hardest squat workout of my life.  Chains set a parallel for a full gear triple with something over 800.  I will need to be locked into the groove and fast all at the same time to complete the lift but if I can pull off the number I want then I know Im more than capable of uncorking a monster at a meet.  Speaking of meets I decided against the ironman due to financial concerns and my injured boob.  Now though I wish I was lifting.  Ive got an itch to do a meet. 

Signs of my deadlift coming back

Goal for today was to pull a good hard triple off a 1" plate

warm ups
135*5*3
225*2*2
315*1
add briefs
405*1
add suit bottoms
495*1
straps up and belt
585*1
work set
675*3

RDL against bands W/ squat bar
145*10
235*10
415*10

start at the top go down lightly touch pins at lower shin level and explode back up while pushing back hard in the glutes

split squats
3 sets with body weight.  Just feeling these out before I try and add weight on them

abs and done.


All in all Im pleased with today.  Next week we will pull against chains for a single.