A new 12 weeks

Week 18/Day 1-Mon (max)

Technique work
A)25# plate throws:8 throws
B)56# distance:8 throws
C)28# distance:8 throws
--Couldn't make it to throw with the guys, so just worked on technique since 8 days till competition.

A)PS[1]+OH squat:165X5, 185X3/ PC+p. press[1]+OH squat: 195X1, 205X1, 210X1, 215X3+1XF
B)PC[1]+push press:185X2, 195X1, 205X1, 215X3+1XF, 205X4+1XF

C1)concentration curl:35X15X2
C2)RDL:255X6X2

D1)1 arm hammer curl+press:35X12X2
D2)1 arm db L-lateral raise+ext rotation:25X10X2
D3)1 arm db rear delt flyes:25X12X2
E)BW ab stuffXlots
 
Week 18/Day 2-Thurs

Technique work
A)25 pd plate throws:10 throws
B)56# distance:10 throws
C)Keg toss:10 tosses

Rep day
A)Deadlift:265X15X2
B)BTN push press:140X13X2
C)zercher squat:185X12, 165X15
D)Pendlay row:140X15X2
E)rev grip bb curl+press:80X15X2
F1)1 arm db fly+press:25X15X2
F2)1 arm db rear delt fly:25X15X2
 
Week 18/Day 3-Sat
AM
A)Breamar:5 throws; best=25'4"
B)56#distance:5 throws; best=16'1" <--PR
C)Hammer:5 tosses; best=59'4" <---PR
D)56#height:5 tosses;best=something over 8'


PM
A)1 arm bb snatch:80X1X3
B)hang hammer power snatch:150X1X3
C)Clean[1]& push press:185X1, 195X1, 205X1, 220X1X2, 225X1 <---PR, 205X6
D)1 arm bb power snatch:90X1, 100X1, 110X1, 115X1, 120X1 <---PR, 125XF

E1)GM:185X12X2
E2)1 leg bb squat:155X10X2
E3)1 arm db bench:75X13X2

F)hammer curl+press:55X5X3
G)bb curl:75X12X2

This time next week, I'll be in Arlington.
 
kca13 said:
Congrats on the pr's, and once again your OH pressing is awesome.
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Thanks. I liked 'em specially since I was sweatin' out a 12 pack of Mickeys from the night before. Yeah, I would have looked at the OH pressing as good but I want so much more now and where I'm at looks so weak compared to where I want to be. But I do thank you for the compliment. This was my last lifting day before Arlington.
 
jenn said:
Good luck at the competition Evo. You'll do awesome. Then I want to see some huge lifts when you get back :D
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Lol, thanks. If I can just keep my ass away from the weights I'll be good. Sept will be my next Games competition, so I'll have plenty of time to lift.
 
Week 19/Day 1/last day before Games time

All events 3 throws each like a Game will be
A)Braemar:best=24'11" <--I think this is a PR
B)56# distance:best=18' flat <---Fantastic PR
C)28# distance:best=33'1" <---slight PR
D)hammer:best=59'11"
E)caber:best=~10 o'clock
F)sheaf:best=something over 17'
G)56# height:best=close to 8'

The 56# for height (WOB) is going to eat my lunch. This is the last entry in my journal.
 
Good Luck! :D
 
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