THE MEET HAS BEEN RELEASED! The rankings have been updated.

[SQUATS:]

SQUATS:
2x1 @ 405lbs

SPEED SQUATS:
2x10 @ 300lbs

FRONT SQUATS:
3x3 @ 225lbs

BAND PULL-THRUS:
10x3 @ Blue Band

ABS

Today was great.  I hit 405 for a double with no belt, which is a new PR for me.  Front Squats were a little uncomfortable with the clean-grip, so I'll just keep adding sets and reps until I get to 5x5 and then up the weight again.

[BENCH:]

BENCH:
8X2 @ 256lbs

CG BENCH:
8x2 @ 226lbs

INCLINE DB PRESS:
8x2 @ 80 lb dbs

SIDE LATERALS:
10x2 @ 32 lb db

ABS & RC

[DEADLIFTS:]

DEADLIFTS:
2x1 @ 510lbs

SPEED DEADS:
2x6 @ 420lbs

PULL-UPS:
8x3 @ Bw+7

SLDLs:
8x3 @ 275lbs

PENDLEY ROWS:
8x3 @ 165lbs

GOODMORNINGS:
8x3 @ 205lbs

ABS

Added bonus today, a video of my deadlifts (done with no belt).

2 x 510 lbs! Good job!   

Me like video! And the weight... considering you nailed 505 lbs for the last full meet in September... strong stuff no belt and all! I guess the squat will wear you out a bit, but with about 8 weeks left until the meet you have plenty of time to grow even stronger... About how much did you pull pre-meet in September?

Extremely strong lifting.

[BENCH:]

BENCH:
10x2 @ 210lbs

OH PRESS:
3x5 @ 180lbs

DIPS:
10x3 @ Bw+10

LYING TRI. EXT.:
10x3 @ 80lbs

FLYES:
12x2 @ 40 lb dbs

RC work

2 x 510 lbs! Good job!   

Thanks Christian

Me like video! And the weight... considering you nailed 505 lbs for the last full meet in September... strong stuff no belt and all! I guess the squat will wear you out a bit, but with about 8 weeks left until the meet you have plenty of time to grow even stronger... About how much did you pull pre-meet in September?

Extremely strong lifting.

Thanks Kris.  I'm not sure what I was pulling before that meet.  I have a hard time staying true to any one program  , which is something I need to stop doing and be more consistent in my routines.  I have pulled 535 a while before the Sept. meet, with a belt, but that was way before.  After the meet I hit 550.  So for the March meet I'm shooting for 600, we'll see.

The squat is something I've always had trouble increasing in.  I'm not sure if it's a form issue, strength issue, stance width issue.....  I do think it is slowly getting better.  I think maybe only doing the squat once a week may help, as in the past I have been doing routines that hit the squat 2+ times a week.

For this upcoming meet though, I'm just wanting to break my previous weights, so that's my goal 

[SQUATS:]

SQUATS:
2x1 @ 430lbs

SPEED SQUATS:
2x5 @ 355lbs

ABS


Short session today.  Have some homework I have to finish before tomorrow and I'll probably be up late as it is.  I may be changing some things around on this Squat day.  The first being dropping the weight on speed squats and maybe adding bands in for a couple week here and there.

[BENCH:]

BENCH:
8x2 @ 269lbs

CG BENCH:
8x2 @ 237lbs

INCLINE DB PRESS:
8x2 @ 85 lb dbs

BAND FACE-PULLS:
12x3 @ super-mini

[DEADLIFTS:]

DEADLIFTS:
2x1 @ 540lbs

SPEED DEADS:
2x5 @ 455lbs

PULL-UPS:
5x5 @ Bw

ABS

Went pretty heavy on the abs.  The 2 reps @ 540 was done with a belt, but the 455 ones were done without a belt.

I'm not sure about the speed deads on this program.  My speed is really not that fast.  I think I start off pretty fast but by the time I'm on the 3 or 4 set I'm just trying to complete the remaining sets.  Not sure if Coan just means do them as fast as you can or what, might have to see if I can find anything on that.

Did cut this session short.  Been really swamped with homework this first couple weeks back, I can't what until I"m done.

[BENCH:]

BENCH:
10x2 @ 211 lbs

DIPS:
8x3 @ Bw+25 lbs

OH PRESS:
3x6 @ 155 lbs

BAND FACE-PULLS:
10x3 @ super-mini

Do you do the overhead press paused?

Currently, I am also doing incline bench paused. I can't say if that adds anything but it feels a lot harder.

Do you do the overhead press paused?

Currently, I am also doing incline bench paused. I can't say if that adds anything but it feels a lot harder.

Yes, I do have a slight pause at the top of my chest.  Definitely makes it a lot harder.

[SQUATS:]

SQUATS:
1x1 @ 400 lbs

SPEED BOX SQUATS:
2x10 @ 285 lbs  (parallel box)

FRONT SQUATS:
4x3 @ 225 lbs

PULL-THRUS:
12x3 @ Blue Band

ABS