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.

 

Monday Bench

Barx10
95x8
120x5
135x8
165x3
190x1
210x2x2

200x2 (Paused)
185x5

Lying tricep exts pyramid 8 to 12 sets

band pull aparts 3x25
Rotator cuff cleans 3x15

 

Tuesday Squat

Pretty solid training! I worked up to a pretty easy single of 285, which is just a little heavier than my opener. I was a little off balance unracking the bar(My feet were too far back), but recovered well. The squat itself felt really good, and the depth was on point.

barX10
95x8
135x5
185x5
225x2
245x1
265x1
285x1

Paused squats
215x3
220x3
225x3

GHR3X10 

 

Wednesday Paused bench

95x10
125x8
140x3
155x3
175x3x3

Band pull aparts 3x25
Rotator cuff cleans 3x15

 

Friday Paused bench with shoulder saver

95x10
125x8
145x3
185x4x4

Band pull aparts 3x25
Rotator cuff cleans 3x15

Sunday Upper Back and GHR

Because of how long it takes me to fully recover from deadlifts, I did not do any at all this week.

A)Bent Over Row 135lbs x8x3

B1)Seated Row 8x3
B2)Neutral Grip Pullups 8x3

C)GHR 5X10