On August 22nd I competed at the DTS Open placing first in the 63kg open category with an 847 lb total, also winning best female and best squat. I am currently training for the Ontario Provincial Championships to re-qualify for Nationals.
With the guidance of Steve Goggins, I am in pursuit of greatness, both on and off the platform.
A great week of training! I'm actually feeling better than I thought I would going in to this meet. I wasn't expecting squats to feel as good as they did this week, but I felt like I had more in the tank strength wise.
I had a chat with Goggins about my programming earlier in the week. I was wondering why we hadn't done any heavy squatting this entire meet cycle. Steve knows my body can only handle so much heavy squatting or deadlifting, so since I was deadlifting heavier every week, he backed off on my squats. I was hoping to do something at least a little heavy to give me more confidence going into this meet, but I wasn't expecting a max effort PR day! This made me really excited all week to squat!
I had a little trouble getting in the groove
Monday Bench
95x8
125x5
140x3
160x3
180x2
195x1
205x2x4sets
Floor press paused
135x5
155x5
175x3
190x2x3sets
Band pull aparts 3x25
Rotator cuff cleans 3x15
Wednesday Paused Bench
95x10
120x8
135x3
160x3x5sets
Band pull aparts 3x25
Rotator cuff cleans 3x15
Upper back work 5-6sets
Friday Squats
I had a little trouble getting in the groove on these heavy squats. You'll see at my rep with 260, I was going too deep and losing my trunk position. I adjusted my depth and worked harder on keeping my tightness for all the other reps. The only other issue I had was that I wasn't used to walking out with anything heavy, so at 300, and 310, you can see I have I hard time taking my steps, this is why I am the most glad above anything else that I did these heavy squats. I wanted to feel the weight on my back so it wont be a shock come meet day. All in all, this was a very strong squat day, and I am very confident that I have more in me come meet day!
Barx10
95x5
135x5
175x3
205x2
235x1
260x1
280x1
300x1
310x1 (2lb PR)
285x2
270x2
Pause Squats
225x3x3sets
GHR5X10
Saturday Paused Bench
95x10
120x8
135x3
160x3x5sets
Band pull aparts 3x25
Rotator cuff cleans 3x15
Upper back work 5-6sets