5.31.16

So...on Memorial Day the old crossfitter came out and I decided to do "Hall" with the gym.  Felt good but back was a little tight today. 

Backsquat: singles @ 405-455-480 (felt slow but was confident through lift...I attribute it due to fatigue)

Bench: 3x1 @330 (315 felt great going up so decided to go to 330 and have an extended Pause to erase and hesitation of opening up there...felt great)

Deads: worked up to 455...felt good there but decided not to push with tight back.  I would rather my last heavy dead training day be the last day when I felt awesome.

Feeling great and excited...a few Epsom salt baths this week should have me in top form. 

5.27.16

Comp Bench 345-355x1, 305-325 for 6 total reps 1-2 reps per set
Pin Bench (top half of your normal ROM for lockout) 3x3@9
Weighted Pull-ups 2x5 (heavier than last week if possible)

Competition Bench:
Paused singles: 315-335-345-355 (PR...felt great and moved pretty fast...wished I videoed)

2x3@405
1×5 @425 (I got excited and went to failure)

Weighted pull-ups 5-6 @+53

5.26.16

Squat 455x1, 465x1, 475x1
Dead 520-530x1, 475-500 for 4 total reps 1-2 reps per set
Back Extensions w/ band or weighted 2x8-10 (heavier than last week)

Backsquat: singles at 405-455-465-475

Deadlifts singles up to 545 (felt great today...lightest yet, feel great mentally going into meet)

2x2@495 (honestly it felt like I could have it it for 5...Laura may have a video)

Back Extensions 2x8@35

5.24.16

Comp Bench 305-315x3-5x5
Touch n Go Bench (STRICT TEMPO DOWN) 275x3x5
Barbell Rows 2x5 (heavier than last week)

Competition Pause Bench:
2x5@315 (some questionable pauses at later reps)
3×3@315 (felt good)

Strict tempo touch and go: 3x5@275

5.23.16

Day 1
Squat 515-525x1, 465-495 for 6 total reps 1-2 reps per set
6" Block Pull 3x3@9
Good Mornings 2x5 (heavier than last week)

Squat: worked up to 525x1

2@495
2@465
2@465

6" Block pulls 3x3@(495-515-515)

Skipped GMs...felt it in lower back on first one...decided not to push it.

5.21.16

Day 4
Comp Bench 330-335x1, 295-315 for 9 total reps 2-3 reps per set
Pin Bench (top half of your normal ROM for lockout) 4x3@9
Weighted Pull-ups 3x3-5 (heavier than last week if possible)

Competition Pause Bench:
1@335 (felt good)
3x3@315 (all felt strong)

Pin bench: 4x3@385-405-415-415

Weighted Pull-ups 4 sets

5.20.16

Day 3
Squat 440x2x5
Dead 515-520x1, 465-495 for 6 total reps 2-3 reps per set
Back Extensions w/ band or weighted 3x8-10 (heavier than last week)

Backsquats: 5x2@440 (felt kinda slow...maybe using old knee sleeves)

Deadlift: 1@515 (felt slow but go it)

2×3@466 (I think I figured out my left side...I need to stagger left foot back about an inch to keep the bar into me)

5.19.16

Day 2
Comp Bench 295x3-5x5
Touch n Go Bench (STRICT TEMPO DOWN) 265x3x5
Barbell Rows 3x3-5 (heavier than last week)

Competition Bench:
5x5@295

Touch and go: 3×5@265

Barbell Rows: 3x5@245

5.17.16

Week 8
Day 1
Squat 505-510x1, 455-485 for 9 total reps 2-3 reps per set
6" Block Pull 3x3@9
Good Mornings 3x5 (heavier than last week)

Backsquat: worked up them hit 1@495 (read wrong week) then 1@510 (felt good...RPE=8.5...slower through sticking point but confident through and not real grind)

2@485 (felt pretty good...rpe=9.0 just didn't want to push it)
2@485 (second was a grind, decided to drop down next set)
3@455
2@455

6" Block  (jerk box tops standing on 25 bumpers): 3x3@495-515-515

5.14.16

Day 4
Comp Bench 325x1, 295-305 for 12 total reps 2-4 reps per set
Pin Bench (top half of your normal ROM for lockout) 5x3@8.5
Weighted Pull-ups 3x3-5 (heavier than last week if possible)

Competition Bench up to 325x1 (felt great)

4x4@305 (felt easy...did an extra set by accident)

Pin Bench (set on 12): 5x3@355-365-385-385-385

5.13.15

Day 3
Squat 425x3x3
Dead 510x1, 460-485 for 10 total reps 2-4 reps per set
Back Extensions w/ band or weighted 3x8-10 (heavier than last week)

Back squat 3x3@425 (felt slow but got them in)

Deadlift: up to 1@510 (felt slow)

2x4@460
1×2@460

5.11.16

Day 2
Comp Bench 285x3-5x5
Touch n Go Bench (STRICT TEMPO DOWN) 255x4x6
Barbell Rows 3x3-5 (heavier than last week)

Competition Bench: 5x5@285

Tempo Bench: 4×6@255

Barbell Row: 3x5@245

5.10.16

Day 1
Squat 495x1, 450-475 for 12 total reps 2-4 reps per set
6" Block Pull 3x3@8.5
Good Mornings 3x5 (heavier than last week)

Back squat: worked up to 495x1...feeling much more confident with 5 plates.

475x3
475x3
455x3
455x3

Second set at 475 felt really smooth...happy with how it felt. 

Block pulls (off jerk blocks top standing on 25 bumpers ~6"...no belt): 3x3@455, 485, 505

Good Mornings: 3x5@224

5.7.16

Day 4
Comp Bench 335x1, 300-315 for 8 total reps 2reps per set
Floor Press 5x2@9
Weighted Pull-ups 3x4-6 (heavier than last week)
Trap 3 Raise 3x8-10

Shoulders a little sore from doing electrical and mopping the gym as warm up...

Competition Pause Bench:
Worked up to 335x1 and 345x1 (both felt great...maybe good enough to start thinking meet PR on 3rd)

4x2@315 (again felt good...really feeling confident in bench)

5.5.16

Squat 440x1x7
Deadlift 520-525x1, 470-495 for 6-8 total reps, 2 reps per set
Front Squat 3x2@9
Back Extensions 4x8-10 add band or weight if you can (heavier than last week)

Back squat: 7x1@440 (felt slow...but go them, last 3 seemed easier, may b have rushed warm up)

Deadlifts:

1@ 525 (felt good so...) 1@ 545 (slower but glad to hit it...helps me mentally.  Especially after squats and energy not high)

4×2@495 (honestly felt better and better through the sets)

Had to skip the rest...my parents coming into town.  Anyway...great day.  I was not super pumped or feeling above average...but to be able to hit 545 (even the the bar getting a little away from me) and the  495 for 4 doubles gives me a lot more confidence.  Though I have hit 540 for a triple before in the gym I think the 545 is actually the most I have hit in the gym. 

5.3.16

HuDay 2
Comp Bench 275x3-5x5
Pin Bench (mid range) 5x2@9
Barbell Row 3x4-6 (heavier than last week)
DB Powel Raise 3x8-10

Competition Pause Bench: 5x5@275 (felt smooth and light)

Pin Bench (went back up to 12...a little higher, where I positioned the first week) 5x2@(350-365-390-390-405)

Barbell Row 3x6@225

5.2.16

Day 1
Squat 515-520x1, 465-495 for 8 total reps, 2 reps per set
2-ct Pause Dead Mid Shin (no belt) 3 sets of 2 reps @9 (heavier than last week)
Good Mornings 3x4-6 (heavier than last week)

Back Squat: worked up to 405-455-490-520 (20# PR.  Felt confident but little grind...got video)

1@495 (felt like RPE of 9-9.5ish...so didn't want to push for a double...I think the grind on 520 took some out of me)
1@465 (failed second...both got a little forward...maybe 520 or fatigue from back extensions on Friday....and from working on fence)
2@465 (felt alright...RPE=9 on second...much better groove)
2@465 (felt good)
2@465 (back up to RPE=9.5ish, glad I was able to bounce back and get my reps in within the weight range)

2 count pause deads 3x2@(455-465-475...felt pretty strong)

Good Mornings 3x6@225

I will say overall a good training day.  I was definitely not as pumped as last week...just a busy weekend and busy Monday.  The fact I still got 520 is great...even my warm ups did not really fly up today.  As far as mood and focus I would give me a 3 on a 1-10 (10 being best scale).