[Zerocrew1984]

someone call me?

[flak]

Originally Posted by enright3060

about zero

Splendid.

Missing it?

[TrinitronMaximu]

I think you should take a picture of that guy doing "back extensions" and make it into one of the "You're doing it wrong!" things.

[enright3060]

RE – Upper (assistance work):

DB Bench Press:

60s x 8
60s x 8
80s x 8
100s x 8
100s x 7

CHINS:

BWx4
BWx3
BWx3
BWx5
BWx5
BWx5

Blast Straps Push Ups:

x 12
x 12
x 12

Seated DB Cleans:

17.5s x 10
17.5s x 10
17.5s x 10
17.5s x 10

Hammer GUNZs:

50s x 10
50s x 10
70s x 7

[enright3060]

ME Lower:

Back Squats:

135x5
135x5
225x5
275x3
315x2
365x1
410x1 (+ belt)
460x1
460x1
460x1
410x3 (working on walk out)
410x5

The weight felt really heavy today, but my form was spot on today.

Hypers against Bands:

BW + #2 x 8
BW + #2 x 8
BW + #2 x 8
BW + #2 x 10

Cable Abdominals

Stack x 8
Stack + 25 x 6
Stack + 25 x 10
Stack + 25 x 10
Stack + 25 x 10

Eh – for whatever reason the weight felt heavy today.

[Donut62]

I have had a diet soda for 2 days...and I have a massive headache that won't go away...

[enright3060]

ME – Upper:

Pause Bench:

135x5
185x3
225x3
245x3
255x3
265x3

This was a good bench day for me. My bar speed was really good and I killed the 265x3. I’ll open at 265 and then I’ll go 300 and 310-315.

Pin Press (1 inches off my chest)

135x5
185x5
225x5

I moved the pins up a bit (to about 3-4 inches) and did –

245x5
275x5

1 Arm DB Rows:

85s x 10 (each)
125s x 10 (each)
125s x 20 (each, + straps)

Seated DB Power Clean:

22.5s x 10
22.5s x 10
22.5s x 10

Band Face Pulls:

#4 x 20
#4 + #3 x 20
#4 + #3 + # 2 x 10
#4 + #3 + # 2 x 10
#4 + #3 + # 2 x 10
#4 + #3 + # 2 x 10

Push Downs:

100 x 10
100 x 10

[Donut62]

So are you ready to destroy the competition?

[enright3060]

Originally Posted by Donut62

So are you ready to destroy the competition?

I'm ready. The next two weeks are going to suck. I'm not sure what I'm going to do when I'm not really doing much lifting. I'll work up on Friday's DE and then next week is at 80% and then a little bit of stuff the week after. I might do some light GPP stuff that week.

I'm thinking -

Squat: 435, 475 and then 490-500
Bench: 265, 300 and then 310-315
DL: 425, 470 and then depending how I feel 485-500.

Did you measure rack height before the meet?

Any other advice for me (besides kick ass)?

[Donut62]

Yes, you will check in, have to join USAPL if you aren't a member, then they give you a little card and you go weigh in, get your gear checked, and use the equipment to find your rack height for squat and bench. Then you write your openers on the card and turn it in. It's your first meet so:

a) Don't bomb out
b) Have fun
c) Don't beat Donut's total