Workout Log for 2/18 thru 2/21

Workout Log for 2/18 thru 2/21

Reverse Band Deadlifting

I was so not feeling it on Wednesday for Squatting as the knee that is normally the good one was in a ridiculous amount of pain. So I settled on improvising.

Wednesday - Squat Day

Exercises

Weight

Sets

Reps

7s Pause Squat

135lbs

5

8

A1) 5s P. Front Sq.

135 lbs.

5

A2) Fat Bar Straight DL

115 lbs.

5

8

Thursday - Squat Redux

The crap of a Squat night had me upset and left a bad taste in my mouth so the next day I decided for a Squat Redux around 3:50pm. This was a much better fairing after some warming up briefly I was able to get in some work with a moderate weight without any hinderances from my knee. 

Exercises

Weight

Sets

Reps

3s Reverse Band
Pause Squat

405lbs

5

2

After that little redemption workout later that night I still had my regularly planned workout which was a bodybuilding style upper body workout targeting my weaknesses which are work capacity and upper body size. 

Exercises

Weight

Sets

Reps

Bench Press

TRX Rows

185lbs

N/A

5

5

8

20

Incline Dumbbell Press

Barbell Rows

60lbs

161lbs

4

4

10

12

Cable Incline Flyes

Wide-Grip Lat Pulldowns

Bench Press

50 lbs.

120 lbs.

165 lbs.

4

4

5

12

12

10,10,10,5,6

Saturday - Mini-Meet Day

I run all the big lifts on Saturday and do a mock meet using intensity modifiers that will allow me to train various circumstances of meet day and attempt to go for a few not really ego lifts but things that I can hit for certain. Not missing a rep at this point in my programming and training is crucial to my success.

Exercises

Weight

Sets

Reps

Reverse Band 3s Pause Squat

405

425

1

2

5

Slingshot Bench Press

315 lbs.

5

2

Reverse Band Deadlift

331lbs

‚Äč376 lbs

419 lbs

489 lbs

1

1

1

1

4

4

4

3