Today was all about my Team and less about me. Its openers week. So that means shit is about to get real!

I enjoy meet opener week. Two weeks out and you start really dialing in for whats coming. The meet!

Since I am not competing I spent the first couple of hours working on openers and 2nd attempts with all 8 of my athletes who will be competing. Openers are full range, paused, press commanded and rack commanded by me. We have "judges on each side watching for feet, butt, feet touching bench and so on to make sure everything is flawless in preparation for meet time. We also take 2nd attempts but this time these are done to a 1board with a longer pause and commands like the opener. For some lifters they may get to take a 3rd attempt which would be their training cycle projection number which we will use a 2board and that will be touch and go. This is they way we have done it for 15 years and it works for us.

2nd attempts are always a PR lift. Always....
3rd attempts are always projection numbers or a slight deviation that may be higher or lower depending on the lifter and the total that's is trying to be obtained. I have my lifters attempts planned out with a plan A,B,C and maybe a D, just depending on the situation, miss or made lifts, gut feeling and so forth. We have a pretty high percentage as a Team for attempts taken and made for the past several years. I try to set my lifters up for the best possible scenario I can depending on what factors may be involved.

Not every lifter is the same so you cant treat them that way. Not every lifters weakness or strength is the same either so you have to have multiple things involved to make them better. Technique is my numero uno. Again not all lifters are the same so you cant make John set up like Mike or Lucy squat like Melissa. You have to take who they are and make that better. A novice lifter can be done a little differently because they don't have set ways or bad habits yet but a mid level lifter and a very experienced lifter you need to only tinker some. Completely breaking them down will put them several steps in the wrong direction and maybe hate you and lifting in the process. Remember everyone is different so never be a cookie cutter coach....or you and them will suck ass....

Here is what I did do:

Banded Tricep Pressdowns

200 total reps

Rope Pressdowns

200 total reps

Fat Bar Pressdowns

200 total reps

Standing Overhead DB Tri Ext

200 total reps

Pec Dec

200 total reps