4.18.09

Stretching

Squats.. briefs only

45x2x5
135×5
225×3
315×2
405×2
495×1
585×1

add blues
315×2
add greens
add boss
315×1
405×1

Lat pulls
2×10

Stuck around and helped the other guys out with spotting, loading and form issues. Got Jonathan’s form fixed up a little better by having him use a higher rack height, getting further under the bar with his feet and pushing back first. Andy was rounding bad on the box so we talked about arching.. He was looking strong on his last sets. Then Monte decided to bench so I deadlif..er, handed off from 315 to 635, then had a 2 man on 655. Dude is a bull and should hit some monster numbers once he gets
used to gear again.

Hip is still screwy from benching on thursday. Icing it down tonight and tomorrow.

OH! FYI. I put the new shirt on (Super Duper Phenom). Laid down on the bench and got my hands out to the rings pretty easy. I had to put one on and slide the other out, but it was fine. That chest plate is TIGHT though Very Happy

4.17.09

stretching with mb

Bench
45x2x30
95×10
135×5
185×1
225×1
add metal bash
275×1
315x2x1
365×1
405x i couldn’t touch.
405xm – almost dumped. wrists rolled forward
405×1
315×3

Tricep extensions with mb
3×10
will hit more accessory work tomorrow

Everything felt super heavy today from 185 and up. On my 135 warmups I was shaking like CT which is crazy. Right hip cramped up on every attempt past 275 so I put some biofreeze on it and the shoulder tonight. Meet on the 2nd – hoping to hit some good reps in the phenom next Thursday. Gonna see how tight this thing is.. haha

Deadlift day – 4.15.09

Conv. raw deadliftin’

95x2x5
135x2x5
225×3
315×1
405×1
455×1
455×1 – better speed on this one. this will be my opener.

Conv. Rack pulls (pin 4 on 2×2 efs rack, right below knee)
405×1
495×1
add belt
545×1
got my mind right.
600×1
635×1 PR

Acc work tonight. Ran out of time.

Off the floor is feeling pretty slow. I was relaxed since I knew I was just finding an opener. I’m sure when the meet comes around I’ll be a lot more aggressive. Finding openers for bench tomorrow and squat on Saturday.