Bench day
11 days out.
The goal tonight was to work up to my last warm up before my opener. My plan is to open around 95% for this meet. Through my USAPL experience and winning 2011 nationals the key for 1st place is about making all attempts and using small jumps. My USAPL raw bench pr is 502 in a full meet. My initial plan is to go 485, 501.5, then 507-512 but that may change. A friend of mine asked what my goal was for the meet. I said "To win! He said "No PR?". I said "PRs are nice but national championships taste better". My point is that if things go different then expected on meet day based on competition I will adjust my attempts based on winning as opposed to getting a PR.
Bench
Bar for 20
135 for 3 sets of 8
185for 5
225 for 3
275 for 3
315 for 1
365 for 1
405 for 1
450 for 1
Video of 450 for 1
[youtube=https://m.youtube.com/watch?v=iqr1ICj5Ptk&app=m&persist_app=1]
This went well. I did all those warm ups because Boh is back in full swing since his shoulder resection / labrum repair surgery and he makes 10 lb plate jumps. It took him 30 minutes to get to 315 but it was the first time he has done it since the surgery in January so it's all good. He really redesigned his bench technique and I think he will hit an all time pr by the end of the year. I just need him to get on board with that idea too.
Cat work
315,365,405 x2 each
Db flat fly
35s, 95s, 95s x8 each
Bob pun ext with chains
45x8, 95x8, 135x8, 195x5. Pr
Leaning bw ext
3x15
Db front / side raises
25/35 for 8 each back yo back switching front and side.
Done
Good workout tonight. I had an intake of 100 carbs or less for Monday and Tuesday combined prior to this 530 Tuesday night workout. Doing this was a good indicated for meet day strength. I'm going to squat and pull heavy Thursday and then it's a easy deload week before the meet on Sunday the 30th.