Currently ~9 weeks out from the IPF/NAPF Pan-American Championships taking place in Ribeirao Preto, Brazil (Sept.16, 2015), and ~13 weeks out from USAPL Raw Nationals. I will be competing in the 72kg class, and this will be my first year as an Open Division lifter (no longer a Junior).
The next two weeks are going to be somewhat focused on building isometric strength-- huge emphasis on good technique and CAT for the percent drops.
Things I need to work on technique/weaknesses wise:
--learning to engage my glutes (they're not firing/working anywhere close to how they should be on ANY of the lifts, and I feel like it's definitely holding me back)
-- staying tight in the hole of the squat, not letting myself pitch forward when I get fatigued/keeping my technique when things get hard
-- bringing the weight down more confidently on bench, not slowing down when things get heavy
W1:D2 (notations I'll be using: W1:D1 = "Week 1: Day 2" of Training Cycle; NL = Number of Lifts)
Deadlift w/belt x1 @8, then move to 80%x3 (-12%). (NL=27)
345x1 @6
365x1 @7
385x1 @8
340x3 for 9 sets
2ct Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
155 x 1 @7
175x1@7.5
185x1@8
170x4 @9.5
160x4 @8.5
160x4 @8.5
Good Mornings x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
135x4 @6.5
155x4 @7
185x4 @7
185x4 @7.5
185x4 @7.5
[focused more on trying to do the movement correctly since the GM's are new for me-- will focus on building strength/going up in weight throughout the cycle]
[youtube= https://www.youtube.com/watch?v=Yubb20_xmLE]
