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Well here's my last four workouts. I'm getting ready for a meet in Galtinburg, Tn on June 24. This is a SPF(SouthernPowerliftingFed
eration) meet, I don't even know if the results will be posted in PLUSA, but it is alot like IPA in terms of equipment and it is well run meets. It's the only meet around that will have a monolift on the platform and in the warm-up area. I haven't been on the platform in about 2 years now, so I thought a meet close to home would be a good starting point to get my feet wet again. I hurt my back at work and was out for about 3 months. I've been back lifting for about month and a half, and I so far my strength is coming back in full force. I finally found a training partner that loves this as much as I do, so we are training at my house now which, I keep kidding him that I'm going to name it the Barnyard Barbell Club. My goals at this meet is Squat 800-850, Bench 550-600, Deadlift 700-725. Well here's my workouts:
ME SQ/DL
Mantra Ray Box Squats
545x1
Stiff-legged deadlifts
3x5x425
Stability ball ABS
5x12x45 plate held behind head
ME BENCH
Shirt work
495; couldn't touch
515 got it down and smoked it, I quit here, this will be my opener
JM Press
worked up to 2 sets of 3 with 315
stability ball pushups
3x10xbodyweight
DE SQ/DL
DE SQUATS
10x2x405+ 3 5/8 chains on each side, WE haven't gotten any bands yet
Speed pulls
10x1x375
Bend knee Pull thourghs
4x15x100
hyperextensions
3x10x75
pull down abs
5x15x110
Shrugs
3x15x405
DE BENCH
Speed bench
9x3x225+2 5/8 chains each side
Tate press on stability ball
1x15x40
4x12x60
1x20x40
Over-head rope pushdowns
3x10x80
Lateral raises
3x10x40
Pulls-to-face
4x15x100
preacher curls
3x12x70
eration) meet, I don't even know if the results will be posted in PLUSA, but it is alot like IPA in terms of equipment and it is well run meets. It's the only meet around that will have a monolift on the platform and in the warm-up area. I haven't been on the platform in about 2 years now, so I thought a meet close to home would be a good starting point to get my feet wet again. I hurt my back at work and was out for about 3 months. I've been back lifting for about month and a half, and I so far my strength is coming back in full force. I finally found a training partner that loves this as much as I do, so we are training at my house now which, I keep kidding him that I'm going to name it the Barnyard Barbell Club. My goals at this meet is Squat 800-850, Bench 550-600, Deadlift 700-725. Well here's my workouts:
ME SQ/DL
Mantra Ray Box Squats
545x1
Stiff-legged deadlifts
3x5x425
Stability ball ABS
5x12x45 plate held behind head
ME BENCH
Shirt work
495; couldn't touch
515 got it down and smoked it, I quit here, this will be my opener
JM Press
worked up to 2 sets of 3 with 315
stability ball pushups
3x10xbodyweight
DE SQ/DL
DE SQUATS
10x2x405+ 3 5/8 chains on each side, WE haven't gotten any bands yet
Speed pulls
10x1x375
Bend knee Pull thourghs
4x15x100
hyperextensions
3x10x75
pull down abs
5x15x110
Shrugs
3x15x405
DE BENCH
Speed bench
9x3x225+2 5/8 chains each side
Tate press on stability ball
1x15x40
4x12x60
1x20x40
Over-head rope pushdowns
3x10x80
Lateral raises
3x10x40
Pulls-to-face
4x15x100
preacher curls
3x12x70
