Friday, November 6 Work out and Today’s Workout

On Friday I did another chest workout because my friend that I normally do bench with (he’s one of the few people I trust when I go heavy to spot me) was in town from college and asked me to do a bench session with him. So Friday I did some chest and Today I worked up to my opening weight in every lift because a group of my friends, who are also competing, wanted to go to the NIFS gym so we get some training in at the gym we will be competing at.

Friday:

Main bench:

135 for 2 sets of 10

155 for 1 set of 5

185 for 1 set of 5

205 for 1 set of 5

225 for 1 set of 3

245 for a single

255 for a single

Attempted 265 but failed with regulation style.

Decline Bench to improve my lower chest and make it pop out more

1 set of 12 at 135

4 sets of 12 at 155

Dumbbell decline press:

3 sets of 15 reps with each arm at 45 lbs

Triceps burn out; to preform this have a partner, move 2 benches next to each other head to head. We used a 45 lbs bar but you can decide what you use. Lay head to head on the benches do the movement called skull crushers. To make this a burn out, one person would a set of 10 and hand the bar the the other we repeated this until we both had competed 10 sets or 100 reps.

 

Saturday Workout:

Today  we went up to NIFS gym in downtown Indianapolis on the IUPUI campus. This is where I will be competing in seven days. I wanted to get used to the bar, platforms, and hooks that are used so I knew how it would all feel before competition.

Bench:

135 set of 10

185 set of 5

205 set of 5

225 for a single

Stopped there because that is my opening weight and I benched the day before.

Deadlift:

135 set of 10

225 set of 5

275 set of 5

315 set of 3

365 set of 2

385 for a single

Stopped there because that is my opening weight.

Squat (today was supposed to be squat day so I did some more here) :

Bar to set stance for 5 reps

135 for 5

185 for 5

225 set of 5

245 for 3

265 for 1

275 for 1 but was a struggle

250 will be my opening weight in competition.

135 for 4 sets of 8

Then moved to chain paused:

3 sets of 135 with 40 lbs chains for 8 reps

That’s all I did today for squats because at this point I was quite tired and worn out. Also I do more reps for muscle building on squats because during cross country and track the muscle deteriorates from constant wear and I can never get my squat max to keep up with my other lifts.