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Sunday, May 13, 2012

Smurf Deads

Today  was the last day for me to feel something a little heavy before the meet.  The plan was to work up to something around my opener that still had decent speed to it.
135 X 3 sets of 5
225 X 2 sets of 4
315 X 3
405 X 1
495 X 1
I put the smurf/boss suit of from here on out.
585 X 1
635 X 1 This one felt fine, but a little jerky.  Pulled to fast off the floor and the bar kinda whipped at the top.
635 X 1 More controlled off the floor and smoother than the first set
675 X 1 I got a bit too fast off the floor on this one and had the same bar whip issue at the top.  It felt light, so I guess that is a good sign.
Glute Ham raise
Bodyweight X 10 (a svelte 324lbs)
Holding 25 lb plate X 3 sets of 8.  I used to suck at these much more than I do now, and believe it or not this was a pr (sets and reps) for me.
lying bar almost sit ups:
95 lbs X 8
145 X 3 sets of 8
Bent over rear delt db raise:
30 lbs X 4 sets of 10
reverse hypers: 3 sets of 15 with 400 #.

I have one more week of real training before I start backing down to recover for the meet.  I plan on touching something in my shirt Monday (hoping for around 730-740).We will see how things go and formulate a game plan for openers from there.

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