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Arm day!!
Simple but effective arm day: 6 sets x 8 reps x 75# bench bar strict curls, isolated and 1 second pause between lifts 7 sets x 8 reps x bodyweight dips, full depth and pause at bottom for blast up 1 set x 8 pull ups (bicep) x bodyweight. 40 minutes, short and sweet and sweaty.
First day back... Squatting!
Been running around for family & biz the past few months, have the body a rest. Back in the gym for the second time this week, first time squatting in about 2 months. Ugh. 25-minute warmup including bodyweight squats, stretching, capoeira jinga (3 minutes straight), and lunges. ATG squats. 5 x 10 @ 175#: 50% of goal. Not bad, not great, did it. Ground it out. Basically had a goal of hitting 6 in succession then 4x1 reps with full pause at standing, focus of form and breathing each set. Ugh. Because I got there really early (gym wasn't even open until 7am), also did biceps with the teammates that were there... 4x6x40# alternating single arm curls (standing) 3 sets x 5 rounds x 10 reps x 55# barbell (25 second intervals between rounds, 3 minutes between sets, standing). 4 sets x 8 reps x 57.5# cable curls. Coffee, then out. This is going to hurt tomorrow. Good thing it's a long weekend! Going to take the family running/hiking at Nose Hill here in YYC.
3 weeks off...
Trip to Mexico visiting family and friends (2 baptisms, 3 birthdays, 2 weddings, 1 anniversary and plenty of other reasons to have a Carne Asada) and I'm back at the gym. Nothing but bodyweight/plyos and cardio for 3 weeks makes today a tough first day back slammin' iron. Leg day! 15 minute warm up of dynamic/static leg stretching. Squats! 1 x 10 bar 1 x 8 @ 185# 5 x 8 @ 198# (50% of target weight of 395# for competition in September) 1 x 10 bar Stretching, 5 minutes 20 minutes on bike to flush out the madness. Weak cycle but hell, just getting back. Shoulders in the AM tomorrow!
Competition day!
I don't know what takes more effort: lifting or getting the lifting socks on! #powerlifterproblems @winsport
Military press & bench - one week out, setting starters
Warmup Rows, push-ups and bands for shoulders Military press 1 x 8 x 95# 1 x 4 x 115# 1 x 3 x 135# 1 x 1 x 155# Failed 1 x 1 x 165# Bench: 1 x 10 x bar 1 x 6 x 135# 1 x 4 x 185# 1 x 1 x 225# 1 x 1 x 245#
Deadlift day - 1 week to competition
Warmup: Stretching (15 mins) Bosu ball squats - 3 sets x 10 reps Roman chair back extensions - 3 x 10 reps RDLs 1 x 10 x 135# 1x 6 x 205# 1 x 10 x 135# Deadlifts 1 x 6 x 225# 1 x 4 x 295# 1 x 2 x 335# 1 x 1 x 345# 1 x 1 x 355# 1 x 8 x 225# 1x 10 x 135# Stretching: 10 mins Core workout: 25 jumping jacks 25 crunches 25 second bridge 25 high knees 25 cobras 25 mule kicks 25 second bridge 25 hip raises (lying on back) 25 mountain climbers 3 minute rest, repeat 1x
