DL - Explosive

Weight: 183.6

65% (255) x 12<20 sec (18.35)
70% (275) x 8 < 15 sec (12.10)
75% (305) x 6 < 10 sec (10.20)

70% rounded up (285) Block Pulls
285 x 6
285 x 5
285 x 5 fairly easy set

Deficit pulls 60%
265 x 8
265 x 8

Weighted Pull-ups
BW + 25 x 8 emphasis on speed broken set
BW + 25 x 8 broken
BW x 8 broken 6 + 2
BW x 12 chins (5 + 5 +2)

Rear Cable Delt
50 x 15
60 x 11 good set. Grip slipping.
60 x 12

Ab roller x 20

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Squat- Explosive

Competition Stance Squats 65% x 3 reps x 8 sets

225 x 3 x 8 good weight. Shortened rests through set. Focused on explosion out of the hole. 

Pause Squats (Pause in the hole) 60% x 8 reps x 2-3 sets

225 x 8 x 2 sets. Tough last set. 

Bulgarian Squats

90 x 8 x 3 Last set broken, but all others fairly strong

BB Military Press

110 x 12

135 x 15

175 x 9

165 x 10

Weighted Dips

BW + 65 x 8

BW + 55 x 9

BW + 45 x 9

BW x 15

Stationary Tricep Press

BW x 6

BW x 5

BW x 5

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DL Heavy

Weight: 179

Competition Stance from Floor 80% x 2 reps x 5 sets

335 x 2

335 x 2

335 x 2

335 x 3 

335 x 5 tough set

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

ABS

Circuit x 2 sets

Ab roller superset with 15 reps each of v-ups, super mans, and Russian twists with 12# DB. Ab roller goes until partner finishes all three exercises

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Squat- Heavy

Weight: 179.7

Competition Stance Squats 80% x 2 reps x 5 sets

285 x 2

285 x 2

285 x 2

285 x 2

285 x 2 good weight. Last two sets a challenge. Below parallel. 

Front Squats  1-3 reps x 2 sets

225 x 2

225 x 2

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 15

130 x 11

Military Press BB

135 x 15

175 x 9

155 x 13

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

Chest- Explosive

Weight: 179.6

Warm-up

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

205 x 1

215 x 1

Close Grip DB 70% x 5 reps x 3 sets

85 x 7

85 x 6

85 x 6

Ring supersets (flys/press)

BW x 10 each

BW x 10

BW x 10 (7+3)

DB Rear Delt 

30 x 13

30 x 12

30 x 

Barbell Straight Wrist Curls

70 x 9

70 x 8

DB burnouts

30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops

Calf raises 

220 x 10 x 3 x 3 positions

Raise weight to 240 next week. 
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DL- Reps

Weight: 179.5

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. Tough set. Short break between 4-5

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

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Squat- Reps

Weight: 183.3

Competition Stance Squats 70% x 8-12 reps x 2-3 sets

225 x 10

225 x 10 good set. Good breathing. 

225 x 11 good set. Perfect weight. Last few tough. 

Front Squats 65% (rounded down) x 6-8 reps x 2 sets

185 x 6 good weight

185 x 6 last two brutal. Good weight. 

Pause Squats (Pause in the hole) 65% x 10 x 2

205 x 8 tough set

205 x 8 holy crap. 

Tough sets. Keep weight a few weeks to 12 reps. 

Hamstring Curl 12 reps x 3 sets (east machine)

100 x 12 not a bad weight, but feeling strange clicks in knees. 

100 x 13

100 x 12

Good weight. Could probably go up to 110

BB Side Press 

45 x 5 per arm

45 x 3 

35 DB x 5

Standing BB Military Press

95 x 8

95 x 8

Tricep complexes (out of time so it was kind of thrown together.)

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