Tuesday, July 9, 2013
Foam Rolling and Dynamic Warmup
1) Sumo DL work up to a heavy single – 185 lb, 205 lb, 225 lb, 245 lb, 225 lb
245 lb is a PR for me! I was super pumped. You can see in the video how I set the bar down all tough acting like it ain’t no thing but then smile huge at Zach like an excited little kid. 🙂
2) 2 Board Bench Press 3×1 – 110 lb, 120 lb, 130 lb
I missed 130 lb last week, and this week it went up super fast. Definitely was having a good lifting day today!
3) Squats 3×1 – 135 lb, 155 lb, 135 lb
4a) Incline DB Bench Press 3×8
4b) Tall Kneeling Lat Pull Down 3×10
Thursday, July 11, 2013
Foam Rolling and Dynamic Warmup
1) Squats work up to my meet opener – 150 lb, 175 lb, 195 lb, 195 lb
2a) Paused Bench Press 3×2 – 95 lb, 100 lb, 100 lb
2b) 3 Month Baby PNF 2×6
3) Rolling Triceps 3×10
4) Battling Ropes 12 sec on/50 sec off x8 rounds
Friday, July 12, 2013
Foam Rolling and Dynamic Warmup
1) Competition Bench Press work up to a 1 rep max – 110 lb, 115 lb, 120 lb
2a) Paused Squats 3×2 – 125 lb, 135 lb x2
2b) Quadruped Walkouts 2×3
3a) Close Grip Bench 2×4 – 85 lb, 95 lb
4) Seated Cable Row 3×8 – 115 lb x2, 125 lb
5) Sled Pulls
Tuesday, July 16, 2013
Foam Rolling and Dynamic Warmup
1) Sumo DL work up to my meet opener – 155 lb x3, 185 lb x1, 205 lb x1, 225 lb x1x2
2) Competition Bench Press work up to my meet opener – 95 lb x2, 110 lb x1x2
3) Squats – 115 lb x5, 135 lb x3
4a) DB Incline Bench Press 3×8
4b) Tall Kneeling Lat Pull Down 2×10
Thursday, July 18, 2013
Foam Rolling and Dynamic Warmup
1) Squats work up to my meet opener – 150 lb x1, 175 lb x1, 195 lb x1
2a) Paused Bench Press 3×1 – 95 lb, 100 lb, 105 lb
2b) 3 Mon Baby PNF 2×6
3) Rolling Triceps 3×10
I was only able to get 2 lifts in this week. My mom went out of town for awhile so my brother and I and the rest of our wonderful extended family and family friends have been taking turns keeping an eye out for my dad. I mentioned a couple of months ago that my dad was diagnosed with Alzheimer’s about 5 years ago, and it is just better if he doesn’t have to spend too much time by himself these days. So, I was happy to head to Paoli a couple of times last week to stay with him. We had a great time – played a couple of rounds of golf, watched a lot of the British Open and the Tour de France, and went shopping and out to eat. We ate at a cool restaurant called Rooster’s with my brother and his friend and her son, which my brother said was like a family friendly Hooter’s. 🙂 Turns out he was right! While all of that didn’t create an ideal setup for the meet coming up next week, my family will always happily come first.
Dad getting a quick lesson from a pro. 🙂 AKA my brother.
Dad and I took a minute to admire our shots on the 7th hole of the course we lived on for 20 years.