Warm-up-
Neck and shoulder mobility
Back bridge
Broomstick OHS 2x5
65lbs short fat bar TGU 2x1
I owe myself the rehab/prehab tonight.
Low bar back squat:
135x5, 185x1, 205x1, 255x1, 275x1
Bench press:
135x5, 185x1, 205x1, 225x1, 235x1
DL:
280x5, 290x4, 300x3, 310x2, 320x1
32kg swings:
10-15-20-25-30
One set performed directly after each set of deads
24kg weighted pull-ups:
5,4,3,2,1
On 2 mins rest
16kg BU C&P:
5 singles
Performed during pull-up rest periods
4 comments:
Was looking forward to see your squat and BP numbers today. Got a bit of work to do for 1100lbs in April - but I reckon you'll run it close if you can get your squat up close to the 400+ you can DL on your day.
Going to take some very hard work but I have faith in you. I've read it many times how someones lifts explode when they have a deadline looming.
Oh and by the way - helluva session today!!
I think it looks like further to go than it really is. If the RSA and Russian strength both go according to plan I think I can hit 1190 on my second attempt. We shall see though. For now I just have to hit the weights and stick to the program. I am expecting DL to go up commensurate to my squat. If that doesn't happen my whole plan is screwed...
I meant 1090. Also, it should be said that while I am competitive by nature, the most important thing in this meet is just to go 9/9 on my attempts, experience the meet atmosphere, etc. In many ways I am thinking of it as an off season meet.
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