Training 7 Weeks Out

This April, I competed at CPU Nationals, placing second in the 63kg open category with an 825 lb total, just one pound behind first place. With the guidance of Steve Goggins, I am in pursuit of greatness, both on and off the platform.

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Monday Bench Training

Warm up ShouldeROK with 2.5 lbs, 10 pendulum swings behind the head each side. 8 full swings each side. Band shoulder dislocations AIS Bicep stretch

Bench 95x8 125x5 140x3 175x6x4sets I had a really weird lift off for these sets, which will explain the video below.

Close grip shoulder saver 185x6x3

C1)Tricep push downs 4x15 C2)Overhead one db tricep ext 3x12

D1)Band pull aparts 3x25 D2)Rotator cuff cleans 3x15

Tuesday Squat Training

Warm up Dynamic lower body stretches Band shoulder dislocations

Squat barX10 95x8 135x5 185x5 230x3 250x2x5sets

Pause squats 210x3x2sets

Leg press 2x20

"Squats look strong. Shorten your steps up coming out of the racks. Also raise your head up a little." -Steve Goggins

Wednesday Bench Training

Warm up ShouldeRok 5lbs, 10 pendulum swings behind the head AIS Bicep Stretch

Paused bench 95x10 125x8 pause 160x5x5 B1)band pull aparts 3x25 B2)Rotator cuff cleans 3x15

Friday Deadlift Training

Warm up AIS hamstring stretch

Deadlift 135x5x2 185x3 225x3 250x2 275x1x5sets

B1)GHR 5x10 B2)Shrugs 4x12