The meet has been released. The post-meet party is here.

I'm gonna go ahead and post my routine here for the March meet.  I'm doing a Russian 9 week variant, on my second cycle, and I'm on my second week.  I'll update the first week's workout in a bit.

[Week 1, Day 1]

Week 1, Day 1

SQUATS:
2x6 @ 340lbs

BENCH:
3x6 @ 275lbs

BTN PRESS:
5x2 @ 135lbs

ABS & RC


For those that may not know, RC = Rotator Cuff.  I'm doing rotator cuff work cause I have had shoulder issues in the past.

[Week 1, Day 2]

Week 1, Day 2

DEADLIFT:
3x6 @ 440lbs

PULL-UPS:
7x2 @ body-weight

ROWS:
10x2 @ 155lbs

All my barbell rows are done with my upper body parallel to the floor and I row to the same spot on my chest that I bench to.

[Week 1, Day 3]

Week 1, Day 3

SQUATS:
3x6 @ 340lbs

BENCH:
2x6 @ 275lbs

BTN PRESS:
3x6 @ 135lbs

ABS & RC

[Week 2, Day 1]

Week 2, Day 1

SQUATS:
2x6 @ 340lbs

MILITARY BENCH:
warm-up
1 @ 285lbs
1 @ 300lbs
1 @ 315lbs

BENCH:
4x1 @ 275lbs

OH DB PRESS:
10x2 @ 65lb per db

ABS

This was my training day the day of the military bench meet.

[Week 2, Day 2]

Week 2, Day 2

DEADLIFT:
4x6 @ 440lbs

PULL-UPS:
8x2 @ BW

DB ROWS:
15x1 @ 65lbs per db

ABS

Pretty short workout today.  Had to feed my son in between deadlift sets.

[Week 2, Day 3]

Week 2, Day 3

SQUATS:
4x6 @ 340lbs

BENCH:
2x6 @ 275lbs

OH DB PRESS:
12x2 @ 65lb per db

ABS & RC

[Week 3, Day 1]

Week 3, Day 1

SQUATS:
2x6 @ 340

BENCH:
5x6 @ 275

OH DB PRESS:
13x1 @ 65
8x1 @ 65

ABS & RC

Good workout today.  Waited an extra day so I could get back on my M,W,F schedule.

[WEEK 3, DAY 2]

WEEK 3, DAY 2

DEADLIFTS:
5x6 @ 440lbs

45deg Under-hand Rows:
10x1 @ 225lbs
8 x1 @ 225lbs
6x1 @ 225lbs
5x1 @ 225lbs

Wide-Grip Rows (parallel):
6x2 @ 135lbs

Pull-Ups:
5x3 @ BW+10lbs

Back Ext.:
10x2 @ 25lbs

Pretty disappointed today.  Tweaked a muscle in my lower back, top of the glute region and now if I sit for any extended period of time and try to get up it is very uncomfortable.  Not really a sharp pain, just that dull, cramped/stiff, muscle kind of feel.  Still planning on working out on Friday though.

Nice going Matt!

Nice going Matt!

HaHa, yeah thanks 

Ok, I've actually changed some things around.  I'll be running the same Russian program, but instead of Squst, Bench, Dead, I'll be doing Front Squat, Incline Bench, and Sumo Deads.  Hopefully, upping my #'s on these will also up my numbers on the other's.  And my back is feeling much better, 100%.

[FRONT SQUAT:]

FRONT SQUAT:
2x6 @ 220lbs

INCLINE BENCH:
3x6 @ 200lbs

SNACTCH-GRIP BTN OH PRESS:
5x4 @ 95lbs

ABS

[SUMO DEAD:]

SUMO DEAD:
3x6 @ 320lbs

PENDLAY ROWS:
8x4 @ 155

PULL-UPS:
6x3 @ Bw+10lbs


Pretty decent workout today.

[FRONT SQUATS:]

FRONT SQUATS:
3x6 @ 220lbs

INCLINE BENCH:
2x6 @ 200lbs

STANDING OH PRESS:
5x1 @ 155lbs
3x1 @ 165lbs
2x1 @ 175lbs
1x1 @ 185lbs
8x1 @ 135lbs

CG RACK LOCKOUTS:
8x1 @ 225lbs
5x1 @ 315lbs

ABS & RC

Good session today.  Thought I'd throw in some rack lockouts, but they ended up not being very heavy.  I think my tris were wore out from the inclines and OH work.

On the OH shoulder work, I think I'm gonna work up to a 1rm on my lighter bench days and work with 60% or so of the 1rm on the heavier/higher rep bench days.