07/01/19
BW:176.0
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Comp Squat:
390×1@7
410×1@8
285×5
330×5 x 2 sets
375×3 x 2 sets
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Comp Press:
175×1@8.5
160×2 x 2 sets
165×2 x 1 set
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Incline Bench:
170×6
180×6
190×6 x 3 sets
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07/02/19
BW:175.6
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Assisted (Blue x 2) Pullup: 15,12,12,10,10,10 [60s rest]
Ab Wheel Front Plank: 60s x 3 sets
Side Plank: 40s x 3 sets
Band Tricep x 30 x 3 sets
Band Bicep x 30,20,20
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Assault Bike LISS x 6.0 miles (21:30)
07/03/19
BW:173.8
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Comp Dead:
365×1
405×1…meh..set up with my hips too high.
282.5×5
325x5x2
370x3x2
*Did a better job on the back off sets, but I feel like they could have been better. I’ve got deficit deads in these last two weeks. I think that will help with not setting up with hips too high.
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Comp Press:
175×1
162.5×2…supposed to be 3 but I called it at 2. I got way out of position. Grrrrr
155×3 x 2 sets
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Squat (no belt):
365×1
340×3
325x3x2
*These were unnerving (I’ve historically not been proficient at squatting heavy with no belt due to frequent hip/back tweaks) but I was able to get past my own mental block and perform well. Confident boost FTW.
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07/04/19
BW:173.6
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Assisted (Blue x 2) Pullup: 20,12,10,10,8,8,8 [60s rest]
Standing Banded (Blue x 1) Side Twist x 20 x 3 sets
Kneeling Banded (Blue x 2) Crunch x 30 x 3 sets
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Assault Bike “Legs Only” LISS x 22min (6.5 miles)
07/05/19
BW: 172.8
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2.25” Deficit Deadlift:
385×1
405×1
385×3
365×3 x 2 sets
*these moved better than my competition deadlift on Wednesday, which further suggests I’m setting up with my hips too high on my competition pulls. We’ll see what happens next week.
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Comp Press:
175×1@9
160×2
165×2 x 2 sets
*Press is fickle. Looking forward to benching again.
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Squat no belt:
255×6
270×6
280×6
290×6
300×6
*These felt dandy. More confidence.
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07/06/19
BW:174.0
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60 Minute Walk