Training 2 Weeks Out - With Video

On August 22nd I competed at the DTS Open placing first in the 63kg open category with an 847 lb total, also winning best female and best squat. I am currently training for the Ontario Provincial Championships to re-qualify for Nationals. With the guidance of Steve Goggins, I am in pursuit of greatness, both on and off the platform.

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A great week of training! I'm actually feeling better than I thought I would going in to this meet. I wasn't expecting squats to feel as good as they did this week, but I felt like I had more in the tank strength wise.

I had a chat with Goggins about my programming earlier in the week. I was wondering why we hadn't done any heavy squatting this entire meet cycle. Steve knows my body can only handle so much heavy squatting or deadlifting, so since I was deadlifting heavier every week, he backed off on my squats. I was hoping to do something at least a little heavy to give me more confidence going into this meet, but I wasn't expecting a max effort PR day! This made me really excited all week to squat! I had a little trouble getting in the groove

Monday Bench

95x8 125x5 140x3 160x3 180x2 195x1 205x2x4sets

Floor press paused 135x5 155x5 175x3 190x2x3sets

Band pull aparts 3x25 Rotator cuff cleans 3x15

 

Wednesday Paused Bench

95x10 120x8 135x3 160x3x5sets

Band pull aparts 3x25 Rotator cuff cleans 3x15 Upper back work 5-6sets

Friday Squats

I had a little trouble getting in the groove on these heavy squats. You'll see at my rep with 260, I was going too deep and losing my trunk position. I adjusted my depth and worked harder on keeping my tightness for all the other reps. The only other issue I had was that I wasn't used to walking out with anything heavy, so at 300, and 310, you can see I have I hard time taking my steps, this is why I am the most glad above anything else that I did these heavy squats. I wanted to feel the weight on my back so it wont be a shock come meet day. All in all, this was a very strong squat day, and I am very confident that I have more in me come meet day!

Barx10 95x5 135x5 175x3 205x2 235x1 260x1 280x1 300x1 310x1 (2lb PR) 285x2 270x2

Pause Squats 225x3x3sets

GHR5X10

Saturday Paused Bench

95x10 120x8 135x3 160x3x5sets

Band pull aparts 3x25 Rotator cuff cleans 3x15 Upper back work 5-6sets