opener day for next sunday's powerlifting meet

I pulled first because none was around to help me in the gym..
I warmed up to 245 raw...
briefs 335x1
425x1 briefs
495x1 suit straps down
515x1 suit straps up pretty easy

Bench
315 3 board
365 3 board
365 2 board
385 1 board
385 missed on no board
405 missed with no board

Light upper and lower body

Flat DB Bench 3x10

Rack Lockouts worked triple up to 365
385x1
405x1
415 miss... i bitched out

after training some athletes

Rack Pulls sumo style triples
135,225,315,365,405x2x3

Scar Crows 4x12

bench shirt work

135,185,225,275 raw
put shirt on
315 3 board
365 2 board
365 1 board
365 missed chest
365 missed
385 missed
405 missed...reset shirt
405 1/2 inch away...no touch

max Effort Lower... opener time

After some discussion.. I decided to hit an opener today. I haven't gone straight balls out deads without some sort of band/chain tension in about 5-6 weeks.
Raw 135,245x2, 300ishx2, 352x2, 402x1, 452x1
briefs 490,
suite straps down 520
suite straps up 552 and smoked it. It felt pretty good and I'm haooy with it.

That's a solid opener for me and PR over last year.

11/13 Dynamic Effort Lower Body SE Upper

Dynamic Effort Box Squat Green and Purple Bands.. ISC doesn't have 2 blues
135,185,225,
275x2
315x2
365x3x2
385x2x1
405x2x1

A1 Lockouts with multi bar 135,185,225x3
235x3,245x2x1
A2 Chest Supported Row 5x6
my elbows were pretty beat up

Band Pressdowns 2x20 green

Max Effort Shirt Work

worked up to 275...
put shirt on high as hell.. first time I got it this high..
315 on a 2 board
365 no touch to chest
385 touched on the second set.... for the first time...yeeeahhh

405... dropped it to fast on the first set... lost it high..
405 dropped it to fast and dumped it low...
I ended it there.. mentally shit..

Max Effort Deadlift, Dynamic Effort Upper Body

Sumo Deads
135,225,315,365, 405
added 3 chains x1
kept adding chains and added suit straps down at about 8 chains....
straps up- tighter- for 9 chains and smoked it..
added 2 more chains for 11 total.. and should've tighted the straps more because I pulled the suite up a bit... living and learning..
I got the 11 chains but it was ugly at the top...

Speed Bench 3 chains 135 4x2 30 sec rest
165x2
185x3x2 with 3 chains

A1 Elevated rows 3x8
A2 L Lat Raise extension 3x10

arm bar with 16 kg kettlebell 2x10 each

3/6 Sub max effort upper and lower

Decline bench
225x3,
245x2x3
265x3x3
275x1x3 smoked it...

A1 Log Press
Elbows hurt like shit so I went lighter w/higher reps
240lbsx4x8

A2 RDL's x10 reps
135,225,275x2 sets, 315x2 sets

Haning Blast Strap Pulls in the L postion x10 reps

B1 Shrugs 2x15
B2 ST Bar Pulls to chin 2x15 light

G/H Rasie 1x35

Max Effort Upper, Dynamic Effort Lower

Shirt work
135,185,225,275
shirt on 3 board 315 no touch, 365x2 board pretty easy
405 no touch to chest- about an inch away
425 no touch
445 no touch
several reps with 385 with no touch..
I was pissed and smoked so I cut it

DE Lower- Box Squat onto foam with blue bands, with briefs
warmed up to
225x2x2
275x2x2
315x2x2 good reps
335x1x1 smoked it
355x1x1 smoked it
375x1x1 no bad, cut it getting tired

3/2 Max Effort Lower Body and Dynamic Effort Upper

Sumo deads
raw worked up to 315x3... added 4 chains
365x1 w/ belt
405 x1w/ briefsx1
455 x1w/ briefs
495x1 w/ ace straps down
515 x1w/ ace straps up... off balance with chains but I got it
405 x3 w/ straps down

Bench double mini's
8x3 165

recovery

took a 30 min soak in bugarian sea salts...
followed by a frezzing cold shower to rinse off... I know I shouldn't have but I would refer not to be a salt lick all day....

2/28 Upper Body Recovery/ DE Upper

I worked out with a client today to get some blood flow and recovery in
A1 Ballistic Push Ups on Med Ball 4x10
A2 Shoulder Prehab Circuit w/ 5lb db's 3x15
A3 Band Face Pulls 4x15

A1 BW Rows 4x10
A2 Med BAll Chest Pass Against Wall 4x20

Took the GF's yoga class to stretch out...
my calves are tight as shit..

Deload Lower Body DE Effort

Box Squat with Purples on Sorinex Rack
8x2 225 raw

ghetto vertimax set up on Sorinex Rack w/ purple band
10 squats followed by 10 jumps
5 sets total