Weight: 183
Competition Stance from Floor 80% x 2 reps x 5 sets
335 x 2
335 x 2
335 x 2
365 x 1
385 x 1
Block Pulls 85% x 1-3 reps x 2 sets
355 x 3
355 x 3
2" Deficit Pulls 75% x 4-6 reps x 2 sets
315 x 6
315 x
Weighted Pull-ups
BW ＋35 x 5
BW + 35 x 5
BW + 35 x 4
Rear Delt Cable Pulls
60 x 16
60 x 12
60 x 8/50 x 6
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Weight: 181.6
Competition Stance Squats 80% x 2 reps x 5 sets
285 x 2
295 x 2 great set. Perfect control
295 x 2
295 x 2
295 x 2 good weight. Last set a challenge. Below parallel.
Front Squats 1-3 reps x 2 sets
205 x 3
205 x 3
Pause Squats (Pause in the hole) 70% x 4-6 reps x 2 sets
245 x 6 tough last two
245 x 6
Leg Curl/GHR 15 reps x 3 sets (west ham machine)
130 x 15
130 x 13
130 x 11
Military Press BB Standing
90 x 9 full ROM
90 x 8
90 x 8
Good weight for now. Take it easy on shoulders in lower position.
Skull crushers
85 x 12
85 x 10
85 x 8
Cable press downs
150 x15
150 x 12
150 x 12
150 x 10
Weight: 182
DL from Floor 70% x 8-12 reps x 2-3 sets
295 x 8 strong reps. Had 10-12 in me, but they would have been sloppier, and I still have two sets to do.
295 x 8 same as above. Maybe 10 in me
295 x 8. Strong straight through
Block Pulls 75% x 6-8 reps x 2 sets
315 x 8 good weight
315 x 9 good weight. Tough final
315 x 8 good set
2" Deficit Pulls 65% x 10-12 x 2-3
275 x 10
275 x 10
Hamstring curls
110 x 12
110 x 12 tough set
110 x 10
Pull-ups
BW x 8 x 3 very slow and controlled
Handstand push-ups
BW x 10
BW x 30 sec
BW x 30 sec
BW x 30 sec
