This April, I competed at CPU Nationals, placing second in the 63kg open category with an 825 lb total, just one pound behind first place. With the guidance of Steve Goggins, I am in pursuit of greatness, both on and off the platform.

 

Monday Bench

95x8
120x5
135x8
150x3
180x3
205x3x2
Paused
185x2x3

Lying DB Tricep Extension Pyramid
Started with 10lbs, worked up to 27.5lb dumbbells

Band pull aparts 3x25
Rotator cuff cleans 3x15

 

Tuesday Squat

Best squat session in a long time! I find that I need extra time to train on my squat days as it sometimes takes me a little longer to really get my body primed. I worked up to doubles with 290, which is the heaviest I have done for doubles since training with Goggins, and the heaviest I have ever done without wraps. My personal best squat in an IPF competition has been 292, so I am looking forward to beating that!

barX10
95x8
135x5
185x5
225x2
245x1
275x1
290x2x3

Pause squats
215x3
220x3
225x3

Leg press 3x10
GHR3X10

 

Wednesday Pause Bench

95x10
125x8
140x3
155x3
175x3x3

Band pull aparts 3x25
Rotator cuff cleans 3x15

 

Saturday Deadlift

Focus was on speed off the floor. Last week was my last heavy deadlifting session since I take a long time to recover from heavy pulls.

135x5x2
185x3
225x1x6

GHR 5x10
Shrugs 4x12

Seated rows 4x10
DB Bent over row 4x10