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 Training
Warm up
ShouldeROK with 2.5 lbs, 10 pendulum swings behind the head each side. 8 full swings each side.
Band shoulder dislocations
AIS Bicep stretch
Bench
95x8
125x5
140x3
175x6x4sets
I had a really weird lift off for these sets, which will explain the video below.
Close grip shoulder saver 185x6x3
C1)Tricep push downs 4x15
C2)Overhead one db tricep ext 3x12
D1)Band pull aparts 3x25
D2)Rotator cuff cleans 3x15
Tuesday Squat Training
Warm up
Dynamic lower body stretches
Band shoulder dislocations
Squat
barX10
95x8
135x5
185x5
230x3
250x2x5sets
Pause squats 210x3x2sets
Leg press 2x20
"Squats look strong. Shorten your steps up coming out of the racks. Also raise your head up a little." -Steve Goggins
Wednesday Bench Training
Warm up
ShouldeRok 5lbs, 10 pendulum swings behind the head
AIS Bicep Stretch
Paused bench
95x10
125x8
pause
160x5x5
B1)band pull aparts 3x25
B2)Rotator cuff cleans 3x15
Friday Deadlift Training
Warm up
AIS hamstring stretch
Deadlift
135x5x2
185x3
225x3
250x2
275x1x5sets
B1)GHR 5x10
B2)Shrugs 4x12