Last Week's Training

Because we were all in York, PA for the meet last weekend, the regular squat day had to be postponed. Luckily this gave me the opportunity to squat with Anthony who squats at John Bott's house on Sundays. And this was also the first time I squatted in full gear with knee wraps. Here's how it broke down:

*Monday 11/21/11

SQUAT
bar x 10 x 2sets
145 x 3
195 x 2 (Belt on)
235 x 1
275 x 1 (suit bottom on)
315 x 1
345 x 1 (straps up)
345 x 1 (straps tighter)
375 x 1 (knee wraps on)
405 x 1 x 2sets

Deadlift
135 x 3
225 x 1 (belt on)
315 x 1
365 x 1
405 x 1
425 x 1

Hypers
3 sets x 10 reps w/ mini band

Squatting went pretty well. 405 wasn't a max but it was solid for the day. And it was the first time I've squatted 405 so that's cool, although it's still really friggin weak.
On the deadlift we just wanted to see how I looked with just straight weight. Honestly, all those sets moved like ass, but I'll chalk it up to just not my day for pulling.

*Tuesday 11/22/11

Bench Press(pinky on rings)
bar x 15 x 2sets
95 x 3 x 2sets
135 x 1
165 x 1
185 x 1
205 x 1
225 x 1 (add reverse blue bands from top of rack; add bench shirt; add 4 board)
275 x 1
315 x 1
365 x 1
405 x 1 (3.5 board)
435 x 1
465 x 1
500 x 1
DB Bench
35s x 8; 50s x 8; 65s x 8 x 3sets

T-Bar Row
plate x 8; 2plates x 5; 3plates+10 x 5 x 5sets

DB Tricep Extensions
25s x 15; 30s x 8 x 4sets

Purple Band Pushdowns
2 sets of 20 reps

Hanging Leg Raises
4 sets of 10 reps
s/s
Pallof Press
4 sets of 10 reps w/ gray band

It was nice to get 500 in my hands, although with a reverse blue band it was really not very close to 500 lbs at all. But it still felt real heavy on the handoff and holding it at lockout. Overload is the point of the movement and that's what was accomplished.