This past week 3/21 - 3/27

Monday 3/21
SSB Stump Box Squats
5 x bar
5 x 140
3 x 5 x 230

DB Swings
3 x 12 x 35#

Stand Abs
5 x 25

Wednesday
No Train/Work Meeting



Sat Warm up
ME Bench
? x bar
5 x 135
2 x 225
1 x 275
1 x 315
2 x 1 x 335
1 x 315
1 x 275
A bunch of seperate set up w/ just the bar. Been hitting way too high on my chest. Don't know why. I need to get lower as the stroke is shorter on my xyphoid process and I am stronger there.

Light Push Downs
Some

Hi Pulley WG Rows
Some

Meet is next Sat. Plan on opening w/150kg/330# then jumping to 160kg/352#. this would tie what I did in my last AAPF meet but I will be in the APF division this time. The American record is open so anything I hit will be a new mark. Not looking to set the world on firte but rather set a standard from which to move in later meets. Hoping to get to Portland in August for their big annual APF/AAPf meet and get to see my sister @ the same time.

Going to go in and do a little bit of stuff this week. In the past I have totally laid off during meet week but this time I'm goign to keep the blood flowing by doing a couple of light movements to keep the blood flowing

Maranatha

God Bless!

Past due postings

Mon 3/1
New Job No Train


Wed 3/3
No Train




Sat 3/6
Warm up
Raw Flat Bench
?? x bar
?? x 135
5 x 185
5 x 225
3 x 275
2 x 315
1 x 345

3” Fat Bar CG’s
8 x 125
8 x 175
2 x 8 x 215

Monday 3/8
No Train

Wed 3/10
Warm up
Mil
5 x 175 75%
3 x 200 85%
1+ x 225 95%

Dips
5 sets

Rows
5 sets


Sat 3/13
Warm up
ME Bench
?? x bar
?? x 135
?? x 185
10 x 225
5 x 275
3 x 315
1 x 335
M x 355 WT?? Shoulda nailed this. did some research and found out that the huge doses of Ibuprofen I've been taking for my plantar fasciaitis probably kicked any strength I had to the curb.

S press Full ROM
8 x135
8 x 185
8 x 225
6 x 255
5 x 275

CG 3 boards
135
185
225 2 sets

CS Rows
5 sets

Push Downs
5 sets

Face Pulls
5 sets

Not feeling great re the April 3 meet.

SSB Box Squats
5 x bar
5 x 140
5 x 230
2 x 3 x 280
1 x 320

DB Swings
3 x 10 x 30#

Stand Abs
5 sets

Mil
5 x 155 65%
5 x 180 75%
5+ x 205 85%

Dips
5 sets

Kroc Rows
10 x 80
2 x ? x 100





Sat 3/20
Warm up
Flat bench
?? x bar
? x 135
5 x 185
5 x 225
1 x 275
1 x 315
1 x 335 fast felt good
2 x m x 355 The 2nd one was close. Spuddie bumped it a couple of times still not good. The 335 flew up and the 355 felt like there was a piano on my chest.

CG S press
A few light sets

Ticked off and beat up. Called it here. I had forgotten my training shoes and had to go in crocs but that's not a good reason for theis crap.

Glad my rent doesn't depend on my lifting...

Maranatha

God bless!