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.
Monday Bench
95x8
125x5
140x3
160x3
180x2
195x1
210x1x2sets
Floor press paused
135x5
155x5
175x3
190x2x3sets
Front raises 3x10
Lying tricep ext 8x8
Rope Pushdowns 3x15
Band pull aparts 3x25
Rotator cuff cleans 3x15
Tuesday Squats
barx10
95x5
135x5
175x3
205x2
235x1
260x1
paused 225x3x2
Leg press 2x12
GHR5X10
Wednesday Paused Bench
95x10
120x8
135x3
160x3x3
Band pull aparts 3x25
Rotator cuff cleans 3x15,
Friday Light Deads and Bench
This was done at the hotel gym in Mississauga while I was at SWIS. I wasn't having the best day body wise and the bench setup was less than ideal so I ended up going a lighter on my paused bench. I would much rather play it safe since I was 7 days out at this point.
Deadlift from Deficit 3-4 inches
135x5x2
155x3
185x3
205x1x6
Paused bench
95x10
120x8
135x3x2