warmup: none

low bar squats (squat shoes, short rests)

135 x 3
185 x 3
225 x 3
*belt on, shorten rests to 75 seconds*
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Front Squats (shoes, belt)

195 x 4
195 x 4

Circus Dumbbell (clean from the floor once, short rests)

45 x 5/5 (left/right)
*elbow sleeves, wrist wraps on*
70 x 7/8
70 x 8/8
75 x 8/8

notes: circus dumbbell is harder than regular dumbbell. its not as compact, takes up a lot of space, you need to get the technique down and find the sweet spot. as it is, my right shoulder is cool with it, but my left shoulder doesn’t like it, so I need to modify the technique a bit. therefore, left shoulder will be my backup, if it ever comes up in competition.

incline closegrip bench press (sleeves, wraps, short rests)

95 x 5
135 x 3
170 x 6
185 x 4.5
190 x 3

notes: didn’t get to use the good bar (the knurling was all weird, the bar was stiff and thick and slippery), couldn’t get my hands quite right, when I brought the bar down, I lost tightness in my chest and my wrists pinned back, and generally muffed it up. So I wasn’t hitting the numbers I wanted on this. oh well.

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