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!