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