Today and Tuesday's Training

Today

Safety Bar Box Squat w/bands-
5 x 3 x 185
3 x 3 x 165

RDL-
275 x 8
295 x 8
275 x 8

Lunge Onto Plates-
3 x 6 x 40

Pull Throughs-
3 x 15 x 200


Tuesday

Bench-
135 x 8
185 x 5
185 x 5
205 x 1
185 x 3
155 x 5

Dick Press-
7 x 7 x 40
15 sec. rest

One Arm Row-
3 x 8 x 70

Tate Press-
3 x 8 x 40

Chest Supported Rows-
4 x 10 x 60

Max Effort Squat

Took the squat for a real test run today. Things have been feeling good, and I've really been overloading on squats, so after this week, I'll have to settle down a little to avoid a crash, but I can't deny the effectiveness of the quick over-reach.

Squat-
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
345 x 1-back to old gym PR!

275 x 8
275 x 6

Bulgarian Split Squat-
2 x 6 x 40

Pull Throughs-
3 x 20 x 200

Bodyweight- 154.2

Still can't believe things went as well as they did. 345 actually felt quicker than 335! About two weeks ago, 295 was a struggle! Next week, I'll switch to a new max effort lift. I'm planning on competing August 30th, so I need to settle down on the volume of back squats.

Bonus Squat Session

I was bored before running to get groceries, so I hit the gym for 10 minutes to "grease the groove" on my squat (I know, not the smartest thing to do with heavier weight). I was in jeans, so I'm sure I looked pretty funny with my skinny little legs. Here's how it went.

Squat-
135 x 8
225 x 5
275 x 3
315 x 2
335 x 1

Bodyweight 153.8 lbs.

Things are looking up! Can't wait to compete again.

Today's Session

Reverse Band Bench (1" Band)-
225 x 3
225 x 3
225 x 3
245 x 2
255 x 1

Floor Press-
155 x 6
175 x 4
165 x 6
175 x 6

Bench Width Pullups-
3 x 5

Chain Tricep Extensions-
3 x 8-10

Inverted Row-
3 x 20

Thursday's Training

Felt great today for a change! Energy was high and motivation was up.

Banded Speed Deadlift-
225 + Band 6 x 3

Squat-
3 x 8 x 265

D.B. Lunge onto Plates
3 x 6 x 40

Pull Throughs-
4 x 20 x 200

Bodyweight- 154.8- Up 5.8 pounds from last recorded weight!

Speed Work (not really)

Bench w/Bands-
6 x 3 x 135

These were slow for speed work, so I treated it more like rep effort/groove work.

Rolling Tricep Extensions-
7 x 7 x 40
15 sec. rest

Chest Supported Rows-
4 x 10 x 50

Tate Press-
4 x 8-10 x 30

Rear Delt Raise-
2 x 12 x 20

Today's Training

Squat-
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
295 x 2
315 x 1
265 x 6

Deadlift
135 x 4
225 x 4
315 x 2
335 x 1

My deadlift is still very low, so I'm hoping to work more on that as the weeks go by, but my squat is moving again. I hit 295 a week or two ago and barely got it. 315 today was smooth. I'll be switching max effort lifts this next week probably. I'm weighing in at about 149 right now, so some hypertrophy and extra meals are in order.