W1D4:
Physio, including box squat 50x3x10
Block pulls:
Started with 40x6,60x6 from the floor
80x6
100x2x6
One arm leg press 3x8
Good girl machine:
55x8
65x2x8
Incline bench:
60x5
70x8
80x8
75x3x8
DB bench:
32x4x10
Pec Deck 3x10
W1D3:
Physio
Pull-ups:
BWx8
BW+5x3x8
Chinups:
BW+5x8
BWx2x8
Biceps were still very sore which really hurt these but whatever
Chest supported T bar rows:
40x8
50x2x8
Dips:
BWx5
BW+10x8
BW+20x2x8
Rope pushdowns:
32.5x3x8
One arm tricep extension:
10x3x8
Haven't updated since comp recap. Back is feeling much better, got almost all daily activities to be painless again. 5 days after comp I did this session:
Lat pulldown 3×8@6
Machine overhead press 3×8@6
Machine chest press 3×8@6
Leg extensions 3×8@6
Leg curls 3×8
Cat cow 3×20
Than, 2 days ago I did:
Seated lateral raises 12x3x8
Seated front raises 12x3x8
Machine rear delt fly's:
100x3x8
Preacher curls:
30x10
35x3x10
Incline curls:
12x10
10x3x10
Cat cow 3x15
And today I saw a physio and I'll start doing some exercises he gave me daily.
I did box squats 42x3x10 completely painless.
Then some banded leg extension leg curls.
Meet day. Setting up the comp was rough. Between Driving around to get all the equipment and running around to get everyone to do their jobs even when I barely lifted anything by the time I needed to compete I was already exhausted with a sore back and had 5 hours of sleep the night before. I almost gave up competing at all but I ended up telling my self I'll just do my body allows me on the day.
Squat:
warm up:
70x5
100x5
140x3
160x1
180x1
My head was spinning already during warm ups but everything was still quick.
Attempts:
200 - good lift
217.5 - good lift
232.5 - Had to rerack the bar because my head was spinning and I was unstable. After that strength wasn't there.
Well, here goes 9/9. 217.5 was very fast so thought it was reasonable.
Bench:
Warm up:
70x2x5
100x3
110x1
122.5x1
135x1
Bench felt better.
Attempts:
142.5 - good lift
152.5 - good lift
157.5 - Felt my erector about to go and gave up the rep. I wonder if it would have been the same had I chosen a better 3rd for squats.
Deadlift:
Warm up:
70x5
100x5
140x3
160x1
180x1
200x1
Speed was decent but I was just exhausted by this point.
Attempts:
220 - good lift
240 - good lift
255 - hurt my back above the knees and collapsed.
It's probably somewhere between reinjuring myself and muscle strain. Hopefully it will heal quickly.
W8D4:
Last heavy bench day before the meet. 6 days out.
Warm up
Bench:
70x2x5
100x3
120x1
130x1
140x1
147.5x1
155x1
140x2
145x2
148.5x2
Cable rows 30x2x8
Seated DB OHP 25x2x8
Morning BW 90.1
W8D2:
Warm up
Bench:
60x5
80x3
100x2
120x1
127.5x3
130x3
135x3
137.5x3
Chest supported T bar rows:
45x5
60x8
65x8
Super set with lateral raises:
12x2x8
