The goals I have set for this meet, especially my squat, have put me in a pickle of sorts. My best raw squat (competition) is 611, but I had WAY more in the tank being it was my first raw meet in 3 years. My goal is at least 680 which means that I need to essentially open with a PR squat which most of the time, I am totally against doing. So I needed to know that I could hit an opener in training before I started meet prep. My training partner and I made the call to hit 630 in the gym and it ended up going very well. 630 was not hard at all and I know by the time meet day is here, it should be even easier. We hit close grip bench since for the next ten weeks we will essentially be using our competition grip. Here is our lay out.
Squat Day
A. Squat Bar weight x 20 155x10 245x8 335x5 425x2 515x1 Add light wrap 565x1 605x1 630x1
B. Leg Press 4x20
C. DB Split Squat 2x15
D. Leg Extensions 3x20 E. Ab Wheel 4x15
Bench Day
A. Close Grip Bench Bar weight x 20 140x10 190x10 230x8 280x5 305x5x3 Sets
B. Incline DB 3x20
C. Lateral Raise 3x15
D. Lat Pulldown 4x12
E. Hammer Curls SS Tricep Rope Pushdown 3x15
