Accessory Work

 Incline Bench (205/3, 210/3, 210/3, 210/3)

 Sling Shot Bench (225/3, 250/3, 265/1, 280/1, 290/1 (PR))

 shoulder press machine & abs- 3 supersets

 back extensions-  3 sets

 lat pulldowns- 4 sets

 hip thrusts (205/10, 225/8, 245/8, 245/8)

 

Peaking, Week 2: Sumo Deadlift

 Sumo Deadlift (85%, 3x3)

380/3, 380/3, 380/3 (stiff bar; moved pretty well)

Accessory Work

Hex Bar Deadlift (385/6, 405/6, 405/6)

DB curls- 3 sets

Triceps pushdowns- 3 sets

Peaking, Week 2: Paused Bench Press

 Paused Bench Press (85%, 3x3)

235/3, 235/3, 240/3  (felt great, decided to add an extra 5 pounds for the last set)

Accessories

Spoto Press (200/6, 210/6, 210/6)

Incline DB's (85's/7, 85's/7, 85's/7)

plate loaded shoulder press- 3 sets

plate loaded rows- 4 sets

Peaking, Week 2: Squats

Squats (85%, 3x3)

305/3, 305/3, 305/3

  * These moved very well. 

Accessory Work

belt squat- 5 sets

one arm lat pulldowns: 3 sets

curls: 3 sets

planks: 3 sets

Peaking, Week 1: Sumo Deadlift

Sumo Deadlift (80%, 3x4)

350/4, 350/4, 350/4

  *All sets moved very well.

Accessory Work

belt squat- 4 sets

plate front raises & plate OHP- 2 supersets

one arm lat PD & one arm triceps PD- 2 supersets

curls- 2 sets

Peaking, Week 1: Paused Bench Press

Paused Bench Press (80%, 4x4)

225/4, 225/4, 225/4, 225/4

  * The first three sets were smooth, so I threw in a fourth set.

Accessory Work

Incline DB Press: 75's/10,10,8,8

Lat PDs: 3 sets

Triceps Pushdowns: 3 sets

Front Raises: 3 sets

Side Raises: 3 sets

Peaking, Week 1: Squat

Squats (80%, 3x4)

285/4, 285/4, 285/4, 285/4

Accessories

belt squat machine- 5 sets

hex bar deads- 315/10, 315/10, 315/10

curls- 3 sets

* Good start. This week is going to be 3 sets of 4 of the three main lifts, plus accessory work. Next week will be 3X3, the following week sets of 2, then two weeks of singles, and the mock meet on 9/12.