7/29 ME Upper

3-board press raw
  135 x 5
  225 x 3
  315 x 1
  405 x 1
  455 x 1 (10 lb PR)
  485 x 2 (40 lb PR)
  505 miss

Pec deck
  200 x 12 x 3

Tricep pushdowns
  110 x 12 x 5

V-grip lat pulldown
  180 x 12 x 5

Dumbbell shoulder press
   95s x 12 x 3  (only got 10 reps 2nd set and 7 3rd set)

Rear delt on pec deck
  100 x 12 x 3

Low pulley rope curl
  60 x 12 x 3

7/27 ME Lower

Reverse band deadlift (reverse average bands)
  145 x 5
  335 x 3
  445 x 1
  495 x 1
  add briefs
  585 x 1
  645 x 1
  705 x 1
  735 x 1 (20 lb PR)
  755 miss (dropped bar)

Front squats
  185 x 8 x 1
  225 x 8 x 1
  275 x 8 x 2
  315 x 8 x 1

Band leg curl
  small band x 25 x 2

Band good morning
  average band x 25 x 2

*Dropped a 100 lb plate on my left middle finger unloading the deadlift bar...not good, split open and bled everywhere. Need to heal this up before meet day, not sure how bad training will be affected.

7/26 DE Upper

I've been having some joint pain in my elbows and shoulders. Decided to deload and work some extra bicep movements to see if it alleviates the elbow pain.

Dumbbell bench
  100s x 6 x 8

Dumbbell overhead tricep extension
  70 x 12 x 3
superset w/ Preacher curl
  75 x 12 x 3

Rope tricep pushdown
  60 x 12 x 3
superset w/ incline dumbbell curls 35s x 12 x 3

Dumbbell front raise
  25 x 12 x 3

Dumbbell side raise
  25 x 12 x 3

Dumbbell bent over raise
  25 x 12 x 3

7/24 DE Lower

Speed squats + strong bands (week 2)

  425 x 2 x 10

Sumo speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

GHR

   25 x 10 x 3
   25 x 8 x 1

Low pulley upright row

  80 x 12 x 4

7/22 ME Upper

Bench press vs. doubled monster minis (+120)
  135 x 5
  185 x 3
  225 x 1
  275 x 1
  315 x 1
  335 x 1 (20 lb PR)

Tricep pushdowns
  100 x 12 x 6

V-grip lat pulldown
  200 x 12 x 5

Dumbbell side raise
  35 x 6
  45 x 6
  55 x 6 x 3

Face Pulls
  100 x 12 x 3

Ballistic band curls
  mini band x 25 x 4

Having some bicep tendinitis issues tonight...maybe from Monday's heavy squats. Shoulders/upper arms didn't seem to be firing right, and lots of elbow pain...surprisingly, strength was still good.

7/21 GPP

1 mile run
Leg raises 3 x 15

7/20 ME Lower

Last full-gear squat before the meet, dialing in form. Worked up to planned 2nd attemp
65 x 5
155 x 5
265 x 2
355 x 1
add briefs
465 x 1
555 x 1
add suit, straps down
665 x 1
straps up + light knee wraps
715 x 1
755 x 1
810 x 1


reverse hyper
  410 x 15 x 3

Seated cable row, wide handle
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Called it there...it was hot as hell and took most of 2 hours just to get thru the squats.