Thursday, May 6, 2010

April showers bring May power...lifting meets

Forgot to post Tuesday's workout, so today is a two-fer. I started tapering for the meet this week. It's earlier than I usually start (3 weeks out), but I'm experimenting. I'm still going to max singles on the big lifts, but the accessory stuff is tapering off this week. next week I'll taper off the big lifts.

Tuesday

A1. Flexibility Work

squat pulls
glute activation
deficit pull w/o weight

B1. deadlift

3 x 5 x 45#
2 x 3 x 105#
3 x 155#
3 x 195#
3 x 255#
1 x 315#
1 x 335#
1 x 365#
1 x 395# Thank goodness this felt easy. Injury recovery PR!

C1. machine row

5 x 90#
3 x 180#
3 x 8 x 230#

D1. front squat

5 x 45#
5 x 95#
3 x 8 x 185#

E1. int & ext rotations (prehab)

3 x 8 x 12#

E2. oh shrug (prehab)

3 x 8 x 45#

Thursday

A1. squat pulls

B1. bench press

2 x 5 x 45#
3 x 95#
3 x 135#
3 x 155#
3 x 185#
1 x 225#
1 x 245#
1 x 260#
1 x 275# BIG monkey off my back here. I missed this last week. It's the best I've done since before my wrist injury. I wanted to take 300 to this meet, but I'm happy with this.
2 x 1 x 225 with competition pauses

C1. neutral grip lat pulldowns

5 x 70#
3 x 105#
3 x 8 x 135#

C2. push press

5 x 45#
3 x 75#
3 x 105#
3 x 8 x 125#

Overall, both days felt great. I feel like I'm in the best pre-meet shape since I started doing this 3.5 years ago.