3 wks out - Accessory work

Speed Squats 50% x 3x3 - 225lbs
Wide lat Pulldowns 3x18 - 140lbs
Barbell Row 3x8 - 225lbs
GHR 3x12
Barbell DOH Shrugs 3x15 - 405lbs
One arm Kettlebell swing - 3x15 - 30lb Kettlebell

3 wks out - Floor presses & Tricep work

Floor press 5x1 - 70% Raw - 245lbs
Close Grip Bench 3x10 - 225lbs
Band Fly - 50 reps
Tricep Band Pushdowns - 50 reps

65% Squats and pulls

Squats:
405 + 80lbs chains 5x1

Deadlifts:
365 5x1

Simple day, but a great training session.. about an hour and 30 worth!

Really focused on speed on pulls. I feel I really destroyed these pulls today.. felt good.

Close stance speed squats and accessories

Close stance squatting (50%) 3x8  - 225lbs
Reverse grip Barbell Rows 3x8 - 225lbs
Dumbbell Shrugs 3x20 - 120 lb dumbbells (Biggest we have..)
Lat pull downs to front 3x12 - 140lbs
GHRs 3x12
Weighted Ab Situps 3x12 w/50lbs plates

Alternating Accessory Day for Post meet Training Cycle

After this meet, here's the plan for my Accessory days..
focusing on two points of improvement:

a. Triceps - to improve bench to break 500lb barrier
b. Lower Back/Lock out - to improve deadlift to break 600lb barrier

 

1 Board max to 480 lbs

1 Bd Max work to 480 lbs.. 425/455/480.. good speed on all lifts.
Learned a valuable lesson.. not to wear my running shoes when benching.. because of the aggressive tread, there is very little surface area, and twice tonight when driving my legs, by foot slipped.
Not good. But better to learn now than at the meet.

Reverse band close grip benching .. 315x3, 365x3

Bench Dips 3x20

Band Flyes - 50 Reps

3 Training Wks out.. Squats 70%, Deadlifts to 435

Worked my way up to 70% today squatting (about 455lbs figuring on a 625lb training max)

5 sets of singles w/455 with straps down and no knee wraps.
Didn't quite get depth, but 455 is a bit light to hit depth in my suit with. I am confident I will hit depth with attempts 530/560/600.

Deadlifted up to 535 x 1. My planned opener is 500 or 520 and second attempt of 550.