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.
Training this week went very well! My body felt good, I got everything I needed in, and still had more in the tank on my heavy sets. I had a great time getting out of the gym, and over to a friends basement gym for deadlifts on Saturday. I definitely needed the cheering on they gave me that day.
Monday Bench
Barx10 95x8 125x8 145x3 175x3 190x4x4 145xfailure (15 reps)B1)Overhead barbell presses 5x6 B2)Lying tricep exts 8x8
C1)band pull aparts 3x25 C2)Rotator cuff cleans 3x15
Goggins "Bench is on point. Great week of training. Epsom salt bath to speed up recovery."
Tuesday Squat
barX10 95x8 135x5 185x5 225x2 245x1 265x3x2B1)Pause squats 225x2x2 B2)GHR3X10
Goggins "On squats, once set is done spend 1-2 seconds holding the bar before you rack it. "
Wednesday Pause bench
barx10 95x10 125x8 145x3 Paused 165x4x4B1)Band pull aparts 3x25 B2)Rotator cuff cleans 3x15
Friday Close Grip Pause bench with shoulder saver
Barx10 95x10 125x8 145x3 Pause 170x4x4B1)Band pull aparts 3x25 B2)Rotator cuff cleans 3x15
Saturday Deadlift
135x5 185x5 225x3 270x1 300x1 320x3Rack pulls 275x3 315x3 345x2 370x2
Goggins "don't spend time holding the bar looking down thinking about the lift. Do that before you grab the bar. Spend as less time as possible down low once you grab the bar before you pull."
