10/2/18 - Deadlift Day
Warm Up
Barbell Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs
Workout
Barbell Deadlifts - 555lbs and 595lbs - 1 rep and 635lbs - 2 reps
T-Bar Rows - 135lbs - 10 reps, 225lbs, and 4 sets - 260lbs - 5 reps
Cable Pulldowns - 165lbs - 10 reps, 220lbs, 235, 250lbs, and 265lbs - 5 reps
Jump Squats - 4 sets - 5 reps
One Legged Planks - 4 sets - 20 seconds
Hollow Body Isometrics - 3 sets - 40 seconds
10/3/18 - Bench and Squat Day
Warm Up
Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 280lbs - 1 rep
Workout
Barbell Bench Press - 315lbs and 4 sets - 340lbs - 1 rep
Barbell Squats - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 3 sets - 495lbs - 1 rep
Jump Squats - 4 sets - 5 reps
10/7/18 - Competition Day
I did three days of cardio prior to competition day to make weight. I went from 290lbs to 275lbs within 10 days, but most of the weight cut was 24 hours to weigh in, in which I cut 11lbs. I was spent going into the competition, since I was doing cardio for about 2 hours. I was able to gain my weight back by competition time, but I was sore and I think I used up my CNS to make weight.
I was late to the meet and I had to do a quick warm up before my 1st attempt on the squats. I was able to make all of my openers, in which my squats, deadlifts, and total were state and american records. I missed my 2nd attempt on the squats due to depth and the 3rd attempt on the squat, I didn't even complete. I missed my 2nd attempt on the bench because of should pain and skipped the 3rd attempt. During my 1st attempt on the deadlift, I was about to pass out, so I skipped the 2nd and 3rd attempts to prevent any unnecessary injuries.
Anyhow, I still ended up with 4 golds in the 275lbs Sub-Masters and Open Division for the Full Meet and Deadlift Only events. I learned a lot at the meet, since it was my first weight cut that was over 10lbs. The diet alone was okay, but it needs improvement and I could of been more efficient on the cardio. One thing for sure is that I haven't shown my full potential at the meet and I hope to show that at the USPA California State Championships in March 2019.
10/11/18 - Full Body Training
Warm Up
Strict Press - 45lbs - 10 reps, 135lbs and 185lbs - 5 reps
Workout
Push Press - 225lbs - 1 rep, 265lbs - 2 reps, 3 sets - 225lbs - 5 reps
Barbell Squats - 225lbs, 315lbs, and 3 sets - 365lbs - 5 reps
Barbell Deadlifts - 225lbs and 3 sets - 335lbs - 5 reps
T-Bar Rows - 135lbs - 10 reps and 4 sets - 225lbs - 6 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 3 sets - 10 reps + 12 reps
Warm Up
Barbell Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs
Workout
Barbell Deadlifts - 555lbs and 595lbs - 1 rep and 635lbs - 2 reps
T-Bar Rows - 135lbs - 10 reps, 225lbs, and 4 sets - 260lbs - 5 reps
Cable Pulldowns - 165lbs - 10 reps, 220lbs, 235, 250lbs, and 265lbs - 5 reps
Jump Squats - 4 sets - 5 reps
One Legged Planks - 4 sets - 20 seconds
Hollow Body Isometrics - 3 sets - 40 seconds
10/3/18 - Bench and Squat Day
Warm Up
Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 280lbs - 1 rep
Workout
Barbell Bench Press - 315lbs and 4 sets - 340lbs - 1 rep
Barbell Squats - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 3 sets - 495lbs - 1 rep
Jump Squats - 4 sets - 5 reps
10/7/18 - Competition Day
I did three days of cardio prior to competition day to make weight. I went from 290lbs to 275lbs within 10 days, but most of the weight cut was 24 hours to weigh in, in which I cut 11lbs. I was spent going into the competition, since I was doing cardio for about 2 hours. I was able to gain my weight back by competition time, but I was sore and I think I used up my CNS to make weight.
I was late to the meet and I had to do a quick warm up before my 1st attempt on the squats. I was able to make all of my openers, in which my squats, deadlifts, and total were state and american records. I missed my 2nd attempt on the squats due to depth and the 3rd attempt on the squat, I didn't even complete. I missed my 2nd attempt on the bench because of should pain and skipped the 3rd attempt. During my 1st attempt on the deadlift, I was about to pass out, so I skipped the 2nd and 3rd attempts to prevent any unnecessary injuries.
Anyhow, I still ended up with 4 golds in the 275lbs Sub-Masters and Open Division for the Full Meet and Deadlift Only events. I learned a lot at the meet, since it was my first weight cut that was over 10lbs. The diet alone was okay, but it needs improvement and I could of been more efficient on the cardio. One thing for sure is that I haven't shown my full potential at the meet and I hope to show that at the USPA California State Championships in March 2019.
10/11/18 - Full Body Training
Warm Up
Strict Press - 45lbs - 10 reps, 135lbs and 185lbs - 5 reps
Workout
Push Press - 225lbs - 1 rep, 265lbs - 2 reps, 3 sets - 225lbs - 5 reps
Barbell Squats - 225lbs, 315lbs, and 3 sets - 365lbs - 5 reps
Barbell Deadlifts - 225lbs and 3 sets - 335lbs - 5 reps
T-Bar Rows - 135lbs - 10 reps and 4 sets - 225lbs - 6 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 3 sets - 10 reps + 12 reps
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