warm up - good girl and bad girl machines, hip and ass machine, calf press - 3 sets of each for 20
Squats - oly stance, no belt no wraps
135 x 10
225 x 5
315 x 4
405 x 3
475 x 2
530 x 1
565 x 1
605 x 1
Pause Squats - 405 x 3 sets of 5
Good Girl Machine - 3 sets of 10 heavy
Calf Press - stack x 15
Notes - The 605 was a mother fucking smoke show. This was my final heavy session of the meet prep and it couldn't have gone any better. 605 moved like 315. I think that 650 no belt no wraps is going to be very doable for this meet.
But more importantly, I managed to get through the last many months injury free and I believe that made some nice adjustments along the way that helped with that.
- resting when I needed to
- working the shit out of the good girl machine. I honestly believe that is a big reason why I have not strained an adductor again and why my squat has moved so well this cycle
- not pushing singles for very long. pushing medium weight for reps for many months I believe, helped to set me up for a nice run of heavier weights. Mentally I felt good and my bodyweight rose very nice with the higher reps
- shorter prep cycle. I really only hit the heaviest weights for about 3 or maybe 4 weeks. I also took 4-5 days off in that same period. So something that became apparent to me was that if your take care of your foundation level of strength you don't need to push for a long period to get to max territory. This is how it felt to me anyway.
I reached my first goal in a series of goals. And that was to stay healthy in prep for this meet. I have done that and feel mighty good about it. I will do some heavy overheads Thursday and light bench with light pulls. Arm work Saturday then next week if I do anything it will be super light.