Week of June 24th

Last week was Max Effort week. This was the first time I've attempted 1 rep maxes for each lift in the same week. On top of that training the last few weeks has been off since I've been going back and forth between singles and threes. Enough excuses! Not the best week for me, but overall I still think I'm in a good place. Here are the workouts

6/24

Seated OH Press
Bar x 8
65 x 5
85 x 3
105 x 5
115 x 5 x 2

Squat
Bar x 8
135 x 5
185 x 3
225 x 1
265 x 1
290 x 1
310 x f
305 x 1
310 x 1 (5# PR)

Pause Squat
205 x 3
225 x 3

Coach wanted me to call it 314 because of the collars, which they will do at the meet, but it's still 310 in my eyes. PR is a PR though

6/26

Bench
Bar x 8
95 x 5
115 x 3
135 x 1
155 x 1
175 x 1
165 x 1
170 x 1
175 x 1
180 x 1

This was the first time I did actual competition style bench. So it's up and then wait for the command to go down, then down and pause at the bottom and wait for the command to press, then up and wait for the rack command. The pause at the bottom I think is what got me so I wasn't able to get up to my prior 185 max.

6/28

Deadlift
Bar x 8
135 x 5
225 x 3
275 x 2
335 x 1
385 x 1
405 x f x 2

Deficit Deadlift
275 x 3
305 x 3
325 x 3

This was really disappointing. First attempt at 405 and I got it just above my knees, but not fast enough for lockout. Second attempt, I couldn't even get it off the ground. I think it was a combination of max outs all week and only two weeks between my last max attempt, but with the meet only a few weeks away that's the way it goes.

I'll try to get my workouts for this week up early next week. This week is a bit of a down week and then next week I'll be working on openers for the meet.