The goals I have set for this meet, especially my squat, have put me in a pickle of sorts. My best raw squat (competition) is 611, but I had WAY more in the tank being it was my first raw meet in 3 years. My goal is at least 680 which means that I need to essentially open with a PR squat which most of the time, I am totally against doing. So I needed to know that I could hit an opener in training before I started meet prep. My training partner and I made the call to hit 630 in the gym and it ended up going very well. 630 was not hard at all and I know by the time meet day is here, it should be even easier. We hit close grip bench since for the next ten weeks we will essentially be using our competition grip. Here is our lay out.
Squat Day
A. Squat
Bar weight x 20
155x10
245x8
335x5
425x2
515x1 Add light wrap
565x1
605x1
630x1
B. Leg Press
4x20
C. DB Split Squat
2x15
D. Leg Extensions
3x20
E. Ab Wheel
4x15
Bench Day
A. Close Grip Bench
Bar weight x 20
140x10
190x10
230x8
280x5
305x5x3 Sets
B. Incline DB
3x20
C. Lateral Raise
3x15
D. Lat Pulldown
4x12
E. Hammer Curls SS Tricep Rope Pushdown
3x15