Tampa Meet Prep, Week 1, Day 1

I signed up for a competition on August 27. 12 week meet prep started today!

GHD Back Extension, 2x15

Ab Wheel Rollouts, 3x6

Tempo Squat, 3x10  40%

185/10, 185/10, 185/10

Tempo Squat, 1x5 @ 50%

230/5

Close Stance Good Mornings (SSB), 3x10

175/10, 175/10, 175/10

Tempo Close Grip Bench Press, 4x8 @ 45%

135/8, 135/8, 135/8, 135/8

Tempo Close Grip Bench Press, 1x5 @ 55%

160/5

Wide Grip Pullups: 40 total, various sets

Upper Body

Bench Press

135/8, 185/5, 225/2, 245/1, 265/1, 280/1

Larsen Press

225/6, 225/5, 225/5

Incline Press Machine: 4 sets

Curls: 3 sets

Seated Cable Rows: 5 sets

Shoulder Press Machine: 2 sets

Deadlifts

Deadlifts

155/5, 155/5, 265/3, 315/3, 375/1, 405/1, 445/8 (8RM), 485/4 (ties 4RM)

     20 pound 8RM! It was also pretty cool to tie my 4RM after the grueling set of 8.

Pendlay Rows

155/8, 175/8, 175/8, 175/8, 175/8

3 Triceps & Abs supersets 

New Squat PR!!

Squats

155/7, 265/5, 315/2, 355/1, 385/1, 405/1, 425/1, 435/1, 435/1, 460/1 (PR)

   *Impromptu session with a bunch of guys meeting at a new gym to have some fun. Great energy!

Bench Press

155/7, 205/5, 225/3, 250/1

Larsen Press

225/5, 245/2, 245/3, 245/3

Kabuki Trap Bar Carries

1 carry @ 156

5 carries @ 246

SSB Squats; Larsen Press

SSB Squats

155/5, 245/5, 295/3, 335/3, 355/1, 375/1, 335/8 (8RM)

    *Previous 8RM was @ 305; previous RM @ 335 was 6. None too shabby!

Larsen Press

135/7, 185/5, 210/3, 225/5, 230/4, 230/5

Lat PDs: 3 sets/15 reps each

Log Press Fun

I decided to give the log press a shot tonight.

Log Press

80/10, 100/5, 120/5, 140/3, 160/1, 170/1, 180/1, 190/1, 130/5, 130/5, 130/5

     * I think it's easier than standing OHP, but I wasn't used to the feel/motion of it. 

Plate Loaded Row Machine: 6 sets

Triceps Pushdowns & Abs: 3 supersets

Curls: 3 sets

SBD Rep Max Day

Squats

135/7, 225/4, 315/2, 340/1, 365/1, 390/1, 405/2, 365/6 (6RM)

Bench Press

135/7, 185/5, 210/3, 235/7 (7RM)

Deadlifts

155/5, 265/3, 315/2, 375/1, 435/7 (7RM)

*Nice session!

Bench Press and other stuff

Bench Press

135/7, 185/5, 225/3, 255/2, 275/1 (very long pause), 275/1 (very long pause)

225/5, 225/5, 225/5, 225/5, 225/7 (all reps paused with the last one of each set being super long)

The sets of 225 were performed as supersets with Pendlay Rows: 135/12, 135/12, 135/12, 135/12, 135/15

Curls, Triceps Pushdowns, & Abs: 3 supersets

GVT 10x5: Squats and Deads

Squats 345/10x 5 superset with Deadlifts 315/10/x5

  *Absolute torture. 

Bench & Dead Work

Bench Press

135/10, 185/3, 225/2, 255/1 (long pause), 280/1 (long pause), 250/4 (ties 4RM), 225/8

    *Pretty pumped about hitting 280 for a long pause.

Deadlift

155/5 (hook), 265/3 (hook), 315/1 (hook)

375/1 (mixed), 425/1 (mixed), 465/1 (mixed), 500/1 (mixed)

315/10 (double overhand), 315/10 (double overhand)

    *Hook grip is horrible....I may or may not work on it going forward.

Row Machine: 5x12

GVT 10x7: Squats

 Squats 315/10x7 superset with Leg Curls 10x7

  *This was definitely tough, but I feel like the 10x10 @ 275 last week was worse. 

Overhead Press 115/3x10, superset with Abs 3x10

GVT: Chest & Back

Bench Press 175/10x10 superset with Barbell Rows 165/10x10

   * Got all 10 sets for 10 tonight!

Triceps Pushdowns superset with Lat Pulldowns... 3x10 each