last 10 days till the meet

The plan for the last 10 days leading to the meet includes one shirted bench session to determine what I'll be able to touch and press and reinforcement work to keep things firing correctly.

Wednesday

belt squat to low box

3 plates per side for 3 sets of 12 reps

 

hack squats

5 plates per side for 3 sets of 5 reps

 

band walks

placed a short mini band around feet and performed 20 side steps each direction for 2 sets

 

box jumps

3 sets of 3 jumps

 

Thursday

tsunami bar bench

2 plates per side for 5 sets of 3 reps

 

dumbbell press

50's for 2 sets of 20 reps

 

h-raises

20's for 3 sets of 8 reps

 

barbell curls

empty bar for 2 sets of 20 reps

 

Saturday

low box squats - wore Metal Ace briefs

worked up to 610 for a single

 

GHR

3 sets of 8 reps

 

Sunday

bench press - wore Metal Ace shirt

worked up to 550 for a single - this was not fast but was smooth and a clean press, this will be my first bonafide bench attempt in the meet (opening with a token).

 

Wednesday

walking lunges

3 trips of 50 feet with empty tsunami bar on back (used to help keep position)

 

step-ups - low box

2 sets of 10 holding 50s

 

box jumps

2 sets of 3

 

band walks - short mini band around feet

2 trips of 50 feet

 

adductor/abductor

 

Thursday

zero bench - reverse bands attached to the bar so that the bar floats at the chest (zero weight at chest)

 

cable extensions

100 for 2 sets of 20 reps

 

standing military press - used angle bar

95 for 3 sets of 10 reps

 

I feel great and confident I'm going to have a good meet.

 

130 for 2 sets of 20 reps

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