6/6 ME Lower

Deadlift opener off 1.5" mats

  245 x 6
  335 x 3
  445 x 1
  add briefs
  535 x 1
  add suit
  625 x 1
  675 x 1

Sled drags 200 feet
  4 plates x 4 trips

45 degree back extension
  225 x 8 x 3

Reverse Hypers
  360 x 12 x 3

Incline sit-up
  45 x 12 x 3

6/4 DE Upper

Speed bench + doubled minis
  185 x 3 x 9

Incline dumbbell press
  90 x 20 x 2

Lying 1-arm tricep extension
  45 x 8 x 5 (each arm)

Band pressdown
  Super mini x 100 reps total (25,25,25,15,15,10)

Lat pulldown, wide grip
  200 x 12 x 4

Dumbbell shrugs
  120 x 12 x 3

Band pull-apart
  super mini x 20 x 3

6/3 Circa Max, Week 1

Box squat + 350 lbs band tension (strong + average bands)
  65 x 4
  155 x 2
  245 x 1
  add briefs
  335 x 1
  425 x 1
  add suit, straps down
  515 x 1
  565 x 1 (tied previous PR)

Was planning on going for 605 but 565 looked and felt like shit. It was extremely hot and humid in the gym (hottest squat day this training cycle) and that contributed to me feeling fatigued and not being able to get the suit legs seated right. My legs were going numb and I felt drained so I shut it down. Not exactly where I want my squat to be going into this meet.

GHR x 12 x 3

Seated cable row
  200 x 8 x 3

Reverse Hyper
  360 x 12 x 3

Spread eagle sit-up x 12 x 3

6/1 ME Upper

Reverse strong band bench
  315 x 5
  365 x 3
  405 x 2
  455 x 1
  495 x 1
  555 x 1 (10 lb PR)
  585 x 1 (40 lb PR)
  615 x 1 (70 lb PR)

Close grip rack lock-outs
  225 x 5
  275 x 5
  315 x 5
  365 x 5
  405 x 5
  455 x 5

Tricep pressdown
  110 x 8 x 5

Chest supported t-bar row
  180 x 8 x 5

Seated face pulls on lat pull-down
  150 x 12 x 3

Front Plate Raise
  45 x 12 x 3

Dumbbell curls
  25s x 12 x 3
 

5/29 ME Lower

Assistance work today only, deload for circa-max this Friday.

Sled drags, 200 feet
  180 for 6 trips

Leg Press
  630 x 8 x 3

Sumo Stiff-leg Deadlift
  385 x 8 x 3

Seated cable row
  200 x 8 x 3

Reverse Hyper
  360 x 12 x 4

Spread-eagle sit-ups  x 12 x 4