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.
Training this week went very well! My body felt good, I got everything I needed in, and still had more in the tank on my heavy sets. I had a great time getting out of the gym, and over to a friends basement gym for deadlifts on Saturday. I definitely needed the cheering on they gave me that day.
Monday Bench
Barx10
95x8
125x8
145x3
175x3
190x4x4
145xfailure (15 reps)
B1)Overhead barbell presses 5x6
B2)Lying tricep exts 8x8
C1)band pull aparts 3x25
C2)Rotator cuff cleans 3x15
Goggins "Bench is on point. Great week of training. Epsom salt bath to speed up recovery."
Tuesday Squat
barX10
95x8
135x5
185x5
225x2
245x1
265x3x2
B1)Pause squats 225x2x2
B2)GHR3X10
Goggins "On squats, once set is done spend 1-2 seconds holding the bar before you rack it. "
Wednesday Pause bench
barx10
95x10
125x8
145x3
Paused
165x4x4
B1)Band pull aparts 3x25
B2)Rotator cuff cleans 3x15
Friday Close Grip Pause bench with shoulder saver
Barx10
95x10
125x8
145x3
Pause
170x4x4
B1)Band pull aparts 3x25
B2)Rotator cuff cleans 3x15
Saturday Deadlift
135x5
185x5
225x3
270x1
300x1
320x3
Rack pulls
275x3
315x3
345x2
370x2
Goggins "don't spend time holding the bar looking down thinking about the lift. Do that before you grab the bar. Spend as less time as possible down low once you grab the bar before you pull."