The quest for strong..er

[vegetaindy]

Hello all.
This past weekend did a mock meet/test day... I like testing for max this way as it helps me practice mental prep for meets.
Squat Lift 1-225
         Lift 2- 240
         Lift 3- 255- new current max..had a bit left in the tank but didn't want to risk it as it wasn't a meet (Lifetime PR is 295)

Bench Lift 1-205
         Lift 2-225
         Lift 3- 235 new current max...Same as above (Lifetime PR is 270)      

Sumo Dead lift
Lift 1 -315
Lift 2- 335
Lift 3-360 True current 1RM ( lifetime PR is 405)

Goals by end of 2015
325 squat
290 Bench
415 Sumo dead lift
Total 1030

Lifetime goals-I know upon getting these that I will simply want heavier!
Squat 450
Bench 335
Sumo Deadlift 600
Total 1385
Taking this week as a "fun" week

Monday-Squat- 10 minute ladder at bodyweight 1-1,2-2 ETC up to 10-10.. Failed at 5th rep on the 9th minute...Should have either waited a day to do this or done much lighter. I weigh 162 pounds....First time in a long time the muscle in my legs were in literal revolt. Walking today has been... a challenge to say the least.
Next week start my next cycle on 5/3/1. Also I will NOT be testing for max after this cycle. Depending on how well it goes increase my weights by a factor of 5-10 pounds. I will post each week's training after Friday's Workout. Have a good night boys and girls.

[Rosario-546]

That ladder sounds brutal

[vegetaindy]

Rosario-546 it most certainly is...the first four minutes or 10 reps go by deceptively easy and feel like you are taking to much rest time. Giving you the misconception that the rest of the workout will be completed even if its a fight at the end...Then the 5 reps start and things start kicking in that this is going to really suck. Good challenge for a every once in awhile.

[vegetaindy]

End of week 1 on new cycle...Very pleased with it! 5/3/1 mainly. Incorporated elements of CUBE. After my main set doing a set or two of variation like seen in CUBE...
Day 1 squat-
5@95, 5@115,3@140,5 @150, 5@175,5@200, 5@210
Dead squats- 3x5 @185.. second time doing these..Considerably better then first.. 185 felt like the perfect weight! Really enjoyed adding these in...
front squats 2x5 @155
Walking lunges 3x20 (10 each leg)
weighted pull ups 5x5 with 25 pound plate
Glute ham raise work. One day I will have these down!
Abs
I feel like this was one of my best squatting sessions in a very long time!

Day 2 Cardio
10 min of sprints on the min
tabata double unders -200 overall
Row 1,200m 5:17
tabata sit ups- 92
100 Kettle bell swings #35
220 mountain climbers
abs

Day 3 Bench
5@85, 5@110,3 @130, 5@140, 5@ 160, 5@180, 5 @195
Close Grip Bench 2x6 @155
push up drill
35 pull ups
abs
Did not have my normal amount of food prior to this day. Felt it..still accomplished all needed but energy level was not optimal by any stretch.

Day 4 Sumo
5@135, 5@165,3@195,5@215, 5@245, 5@280,5@295
Block pulls (improvised on top of 1 plate each) 2x2 @315
Defecit Sumo dead lifts 1x6 155 standing on a plate each/1x6 on a aerobics/plyo step thingy-Much better height, going to use these for deficit pulls!
Glute Ham Bridge 4x10 @125
Grip strength 30 sec lockout hold with overhand grip @225
abs

Overall very happy with week 1 of this cycle!

[vegetaindy]

Another week in the Power Geyser cycle...FYI All my cycle's will have some name from DBZ or Fatul fury attached to them...Helps motivate me.

Day 1 Squat-M
5@95, 5@115, 3@140, 5@165 (whoops suppose to be 3 here, two extra reps lol)3 @185, 3@210, 3@220...I was forced to use a alternate rack set up on this one. Said rack doesn't allow me to hit proper depth while inside it...Short person problems...So had to take several steps back to exit the rack for this...Was happy I didn't FAIL this.
Walk out 275 2x3 Big breaths--I will incorporate these from time to time.
AW
Good morning 3x6 @65...focused on good form and felt proper stimulus.
Front squat 2x5 @155...Same as noted above with having to walk a bit.
walking lunges 3x20 (10Ea)
weighted pull ups 5x5 @#25
Abs

Day 2 Bench- Used the gym at work and was very pleased. Has a GREAT Squat rack and Bench set up. Overall plate selection is limited to 4-45,2-35,4-15,4-10,2-5,2-2.15. Not that big of a issue at present but will be on max days for Sumos and as I get stronger
Bench-W
 5@85,5@110,3@130,3@150,3@170,3@195,3@205
AW
Strict Press 5x5@100
Feet elevated parallete bar pushups 3x10
Pull ups 37
Abs

Day 3-F
Sumo- 5@135,5@165, 3@195,3@230,3@260,3@295,3@310
AW
Block pulls 2x2 @335... circumstances called for these on top of a 25 pound plate
deficit sumo dead lift 2x6 185
Side lunges bar back rack 4x5 (each)@ 85
Grip work overhand grip lockout hold 225 30 seconds...This went considerably less painful then first time the week prior. I can tell the difference all ready
Abs

So far this week went very well despite numerous curve balls getting thrown my way.

[vegetaindy]

Another good week despite some sickness striking.
Day 1
Squat- 5@95,5@115,3@140,5@175,3@200,1@220,2@230
Dead squats-2x5 @195 1x7@205 Had the bars set alittle higher then I should have.. took some experimenting with a rack I am not used to.
Front squat 2x5 @155
AW Walking lunges 3x20
Weighted pull ups 5x5 @35
GHR work
ABS

Day2 Bench
5@85,5@110,3@130, 5@160, 3@180,1 @205, 2@215
ME one arm push ups 3sets per 10,10,8 each
strict press 4x5 @105 1x3 @105 1x2 @100
strict pull ups 40
abs

Sumo day 4
5@135, 5@165 3@195,5@245, 3@280, 1@310, 2@325
Block pulls 2x2 @360
Deficit pulls 2x5 @225
grip work 30 seconds hold at 225 (top of DL)
Side lunges 4x5 @95
Glute bridges 4x11 @135
Abs

Good week. Next is deload.

[vegetaindy]

Greetings lads and ladies who are shooting for strength! Sorry for the lack of post on here lately. Life as it is.
Finished up that last cycle with a deload week
day 1
Squat 5@95, 5@ 115. 5@140
Bench 5@85, 5@110 , 5@130
Sumo 5 @135, 5@ 165, 5@195
AW
Jumping lunges 2x30
plyo(clappers) push ups 2x20
power clean 2x8@95
abs

Day 2 Approximately 50% of maxes for the next cycle
2 every 30 seconds for 9 rounds
squat 135
bench 120
sumo 190

I chose to not test after this cycle.
Post cycle fun week
Day 1 squat challenge. Max reps in 5 minutes @ BW. Weighed in at 163 for the workout so put 165 on the bar. score 29..Wanted 30 but the buzzer rang. Felt really good on this and had someone judging my depth...Much less painful a few days later then the ten minute ladder from last fun week.
AW Jumping lunges 3x10
calf raises 1x100
abs

day 2 Bench challenge
max reps @135 rest two minutes repeat
13,15 totaled 28...Honestly I was not 100% mentally in this workout and did less then I could..
AW- Accumulate 25 Handstand push ups against wall
abs

Days 3 sumo challenge
Max reps in 4min @bw+50 so rounded up to 215 lbs
40 reps overall. Also first workout with my new belt from Inzer. Feels protective but is a pain in the butt to get the belt secured and then release.
some abs

New cycle started also trying out CUBE
Hyperbolic time chamber cycle week 1
Day 1 Explosive squat
Back Squat- 8x3@165...I decided to narrow my stance and try that out. WOW I felt so much more powerful getting into the hole then literally shooting up out. I think we all know the face when something like that happens as I had it on for a while.
Front squat 1x2@180, 1x3@165, 1x5@165. Heaviest I had front squatted in well over 6 months.
Pause squat @155 1x7, 1x8. Had a training partner count to one second then issue the command to rise. This was a war but loved it.
Aw
Lunges 3x20
GHR work..still developing this.
Weighted pull ups 5x5@45
abs

Day 2 Cardio...Really need to stay more consistent on getting these workouts in.
10 min Emom sprint up and back the basketball court
row 5 min 1,088m
100 mountain climbers 50
Abs

Day 3
Repetition Bench 2-3x8-12@160. First two sets 12 reps, third set was just 8
Close grip bench- supposed to be 2x6-8@ 175.. only got 3 on the first set so dropped it down ten pounds and got 5 on set two.
Strict press 5x5@100...I am gonna start doing these separate from my bench day.
Push up drill
50 pull ups
abs

Day 4 Heavy sumo
5x2 @285...around a minute rest...maybe
Block pulls 2x3@305
Deficit pull 2x4-6@270 5,5...Certain this is the heaviest I have ever done these.
AW
Bent over row 2x10 and 1x7 @135
Side lunges 3x5(each) @95
Grip work. 30 second hold at top of conventional deadlift @225. While still a bit of a fight I am gonna increase the weight to 235 next week.
ABS

Well again, sorry for the delay. Hope all of you have been training hard.

[Ryan]

Jan 31, 2015 20:31:41 GMT -5 vegetaindy said:

Greetings lads and ladies who are shooting for strength! Sorry for the lack of post on here lately. Life as it is.
Finished up that last cycle with a deload week
day 1
Squat 5@95, 5@ 115. 5@140
Bench 5@85, 5@110 , 5@130
Sumo 5 @135, 5@ 165, 5@195
AW
Jumping lunges 2x30
plyo(clappers) push ups 2x20
power clean 2x8@95
abs

Day 2 Approximately 50% of maxes for the next cycle
2 every 30 seconds for 9 rounds
squat 135
bench 120
sumo 190

I chose to not test after this cycle.
Post cycle fun week
Day 1 squat challenge. Max reps in 5 minutes @ BW. Weighed in at 163 for the workout so put 165 on the bar. score 29..Wanted 30 but the buzzer rang. Felt really good on this and had someone judging my depth...Much less painful a few days later then the ten minute ladder from last fun week.
AW Jumping lunges 3x10
calf raises 1x100
abs

day 2 Bench challenge
max reps @135 rest two minutes repeat
13,15 totaled 28...Honestly I was not 100% mentally in this workout and did less then I could..
AW- Accumulate 25 Handstand push ups against wall
abs

Days 3 sumo challenge
Max reps in 4min @bw+50 so rounded up to 215 lbs
40 reps overall. Also first workout with my new belt from Inzer. Feels protective but is a pain in the butt to get the belt secured and then release.
some abs

New cycle started also trying out CUBE
Hyperbolic time chamber cycle week 1
Day 1 Explosive squat
Back Squat- 8x3@165...I decided to narrow my stance and try that out. WOW I felt so much more powerful getting into the hole then literally shooting up out. I think we all know the face when something like that happens as I had it on for a while.
Front squat 1x2@180, 1x3@165, 1x5@165. Heaviest I had front squatted in well over 6 months.
Pause squat @155 1x7, 1x8. Had a training partner count to one second then issue the command to rise. This was a war but loved it.
Aw
Lunges 3x20
GHR work..still developing this.
Weighted pull ups 5x5@45
abs

Day 2 Cardio...Really need to stay more consistent on getting these workouts in.
10 min Emom sprint up and back the basketball court
row 5 min 1,088m
100 mountain climbers 50
Abs

Day 3
Repetition Bench 2-3x8-12@160. First two sets 12 reps, third set was just 8
Close grip bench- supposed to be 2x6-8@ 175.. only got 3 on the first set so dropped it down ten pounds and got 5 on set two.
Strict press 5x5@100...I am gonna start doing these separate from my bench day.
Push up drill
50 pull ups
abs

Day 4 Heavy sumo
5x2 @285...around a minute rest...maybe
Block pulls 2x3@305
Deficit pull 2x4-6@270 5,5...Certain this is the heaviest I have ever done these.
AW
Bent over row 2x10 and 1x7 @135
Side lunges 3x5(each) @95
Grip work. 30 second hold at top of conventional deadlift @225. While still a bit of a fight I am gonna increase the weight to 235 next week.
ABS

Well again, sorry for the delay. Hope all of you have been training hard.

Wow, just writing all that probably was a workout on its own. lol

[vegetaindy]

Yeah Ryan, haha (scratches back of head)..What happens when you don't keep yourself on task.

Really bighawgfsu...sounds interesting.

[vegetaindy]

And another week in the Hyperbolic time chamber is completed

Day 1
 Rep Squat
 2-3 sets X 8-12 reps@180 10,10,8
front squat 2x6-8@165 6,6
Pause squats 2-3X8@ 155
AW
3x20 lunges
GHR work
weighted pull ups 5x5@45
ABS

Notes. Had a tough time with my left leg all day here. But was able to get through it. Still getting used to this narrower stance.

Day 2 Cardio
10 minutes of Double unders 449
row 1,200m
100 mountain climbers
ABs

Day 3
Heavy bench 5x2@185
close grip bench 2x1-3@175 3,3
Bench with pause 1inch above chest 2x4-6 /6,6
AW
Push up drill
DB Bench press 3x10 @35s
accumulate 50 pull ups
ABS
Notes. Biggest take away I have from this is that I need to warm up smarter for these. I don't feel fully warm going into the work sets then when get to the close grip I feel warm. So gonna work on that next week.

Day 4
Explosive sumo (yes, a bit of a chuckle) 8x3@235
Block pulls 2x5@250
Deficit Sumo DL 3x8@215
AW
Barbell row 2x10 @95 1x10@135
Strict press 5@45,5@55,3@65,5@75, 5@85,5+@ 95 (11), Joker set 100 an 7 reps
Grip work: 30 second hold at top of DL. first time at 235 and this was BRUTAL! Almost lost at the end.
ABS

Notes. Felt good and hit it hard. Took short breaks for all sumo sets.
Have a good weekend!

[bighawgfsu]

Interesting workout scheme...are u crossfit first and powerlifting second? Not hating on it, just curious?

[vegetaindy]

Bighawgfsu. I used to be a crossfit trainer and it was in that environment that I was really introduced to the big three lifts. While I am training to get stronger and stronger. I love tough mudder/spartan race stuff. So I do a workout or two each week to help keep me in somewhat shape for those. Plus helps me keep up my stamina for these CUBE workouts.

Also I have committed to my second ever meet this coming April 11th. Not a big federation meet, just a local gym having one. Still it's a full meet and only $25. I look forward to it!

[vegetaindy]

And week three in the Hyperbolic time chamber is complete.
Day 1
Heavy squats 5x2@205
Front squat 2x3@175
Pause squat 2x6@165
AW lunge 3x20
Good mornings 4x10@75
Weighted pull ups 5x5@45
ABS

This session had my legs wrecked for a couple days. haha

Day 2
Explosive bench 8x3@150
Close grip 2x5@160
Bench with pause 3x8 @140
AW
DB flat bench press 3x8@50
plyo (clapping) push ups 3x10
ABS

Decided to change up my warm up method to a more ramp up style, 10@135,8@155,6@165,4@185,2@205...Felt more effective then before when I warmed up with a few sets of 5 @135.

Day 3
Rep SUMO 3x12@250
Block pulls 2x8@270
Deficit pulls 2x12 and 1x9 (started arm pulling/bending so stopped)
pendley row 4x10@95
Strict press 5@45,5@55,3@65,3@80,3 @90 3+@100/9, Joker 105/7
Grip work sec hold with 235. Was a bit better then last week thou my left lat got real tight after this one.
ABS

Gonna change up my schedule a bit and do my PowerLifting workouts M/T/W and then do a gymnastics/jumping based workout Friday and a more endurance focus on Saturdays.. I feel like this will help me get more in line with the train insaiyan mentality I got all psyched up for when started training again this past September. Also I am pretty sure I will switch back to 5/3/1 Simplest strength after this CUBE tryout.Have a good one ladies and gents. KEEP AFTER IT!

[vegetaindy]

Good day. Well...Decided to get back into doing 5/3/1. Cube was kinda fun but felt like it was just making me bigger and the weights were feeling heavier then they should. And I need all the time I can get under the heavy (for me) weights. Mentally on squat I just haft to have and with deadlift I lose my confidence on holding it.

Also a dude saw me pulling sumo at the gym and started talking to me. Said he competed in Power lifting for like 12 years or something,can't remember to well on that. But he said something that had me curious as I don't recall ever hearing it before. He said and I quote," You will be at your strongest when you turn 40." Said that's when men peak...thoughts?

Day 1 squat
5@95,5@115,3@140,5@150,5@175,5+@200-6, Joker @210-3. Wanted 5 here but the third on I was getting dangerously close to a good morning and so stopped.
Pause squats 2x5 @185
Lunges 2x20
Bulgarian Split squats 3x5 with 15 pound DB. First time trying these and they hit me hard. Was glad I started smart and went light.
Abs

Day 2 Bench
5@85,5@110,3@130,5@140,5@160,5+@180-7,Joker @195-5
Parallete bar push ups 2x10,1x8,1x6,1x4,1x2
some abs

Day 3 Sumo
5@135,5@165,3@195,5@215,5@245,5+@280-9(felt like I stopped a bit early, motivated me for the joker set) Joker@295-9
deficit sumo pulls 2x5@225
Strict press- 5@45,5@55,3@65,5@85,3@95,1+@105-9, joker@110-5
Grip work 30 second static hold with 235 at top of deadlift...This is was the best so far at this weight and I hope to move up to 245 in march.
Little bit of fun on the leg press
Broad jumps 3x5
ABS

Hope you are all doing well and getting stronger!

[3speed]

Feb 22, 2015 9:10:46 GMT -5 vegetaindy said:

Also a dude saw me pulling sumo at the gym and started talking to me. Said he competed in Power lifting for like 12 years or something,can't remember to well on that. But he said something that had me curious as I don't recall ever hearing it before. He said and I quote," You will be at your strongest when you turn 40." Said that's when men peak...thoughts?

I can't speak for all men, but I am 50 and am the strongest I have ever been. I add here that I am not a late starter. I have been lifting since 1977 and competing since 1987.

[vegetaindy]

Thank you 3speed. It seemed odd to me and I figured variables for each person..but guess it falls in with the the old man strength people talk about and I have seen with some in my day.

[vegetaindy]

Good day! Hope you all are staying safe in this winter assault. Has not stopped here in central indiana.

Weekly recap
Hyperbolic time chamber week 5/10
Day 1 squats
5@95, 5@115, 3@140,3@165,3@185,3+@210-6, Joker 220-4
Front squats 2x5@165
Lunges 3x20
GHR work
ABS

Technique felt pretty spot on today and was happy as I wasn't sick anymore.

Day 2 Bench
5@85,5@110,3@130,3@150,3@170,3+@195-7, joker 205-4
Close grip bench press 2x5@155
push up drill
Abs
100 abmat sit ups in 3:54 non stop but still super slow at these lol

Was in a bit of hurry this day but overall pleased with it.

Day 3 Sumo
5@135,5@165,3@195,3@230,3@260,3+@295-10, Joker310-7  Was absolutely wrecked after that joker set.
Rack pulls 2x5 @315..This was super tough after that joker.
Bench glute bridges 3x10@95
Strict press deload
5@45,5@55,5@65
ABS

Day 4 Gymnastics/jumping
A good trial run. I can do more on these then I had done. Spent some time on getting more comfortable in the hole for the squat. Grabbed a 25 pound DB and used that to help keep me down. two minutes at the start of the workout and then another one at the end. Hope this helps my squat over all.

 Looking forward to the next week. 6 weeks out from a meet.

[vegetaindy]

Greetings my friends.
Hyperbolic time chamber week 6 5/3/1's
Day 1
Squat
5@95,5@115,3@140,5@175,3@200,1+@220=6,joker 230=5 New personal best on 5 reps
pause squats 1x5 @195,1x5@190
Lunge 2x20
Goblet jump squats 1x8,9 with a 53 lb KB
GHR work
ABS

Day 2 Bench
5@85,5@110,3@130,5@160,3@180,1+@205=6, joker 15=4
Close grip bench press 2x5 @165
PBar pushups 3x12
diamond push ups 3x15
ABS

Day3 Sumo
5@135,5@165,3@195,5@245,3@280,1+@310-6,joker 325=3. Stopped doing touch n go's on this day and did pause/resets. Wow! I can see now I should have been doing these all the while.
Deficit pulls 2x5 @245 Also pause.
Side lunges 4x5@115
Broad jumps 3x6
ABS

Day 4
Started out with strict press max out
Got 130 lbs. Wanted 135 but not happening..Yet
Then gymnastics and jump training.

5 weeks out from meet.

[nachtegaal45]

all those at 100 times gravity I trust?

[vegetaindy]

Mar 7, 2015 20:21:48 GMT -5 nachtegaal45 said:

all those at 100 times gravity I trust?

fahhh I'll take three times what that clown did

[vegetaindy]

Afternoon chaps. week 7 in the hyperbolic time chamber is complete.
De-load week.
day 1
squats 5@95,5@115,5@140
Bench 5 @85,5@110,5@130
Sumo 5@135,5@165,5@195
some AW
staying at the bottom of the squat for a couple minutes
push ups 3x10
KBS 3x15 with a 53lb
ABS

Day 2
strict press 5 @45,5@55,3@65,3@80,3@90,3+@100 did 5, Joker105 also did 5
more squat time in the hole.
Bicep curls 10x3@65
Tabata row
ABS

Kinda just had fun on this day. Was very sore after this lol

Day 3 was a mock meet max test day. I know most folks do not do it this way. But as I have alot of trouble mentally when the bar is loaded to my heavy weights. I do this to help.
Was not overall pleased with this and could go on and on of possible excuses but...I did what I could that day.
Squat
 Lift1- 225 good
Lift 2-250 good
Lift 3-275 -No lift. Got just up at out of the hole but couldn't stand up. Fell forward a bit too far and guess my back wasn't ready. Thankfully my spotter knew what he was doing and prevented a disaster.

Bench
Lift 1-205 Good
Lift 2-225 Good
Lift 3- 240 No good

Sumo
Lift 1-335 Good
Lift 2-365- good but was a real battle to get locked out
Lift 3 275 no good.. could not get it to budge.

so got a total of 840. Not my best. But helps me know what I need to work on for the meet. 4 weeks out.
Despite having ate a lot of food this week still 160 lbs

[vegetaindy]

Week 8 in the hyperbolic time chamber is done.
Day 1
Squats
5@100,5@125,3@150,5@160,5@185,5+@210=9,Joker @220=8
Pause squat 2x5@195
Lunges 3x20
split squat 3x5 20lb DB per leg.
ABS

Notes: I really attacked this workout with my frustration from the testing from last satuday. Was very happy with this how well this one went

Day 2
Bench
5@90,5@110,3@130,5@145,5@165,5+@185=9,joker@195=6
Close grip 2x5@175
plyo pushups (clap) 3x12
ABS
Wont lie this one and day 3. Were grinders. Was super sore from hitting squats so hard shortly after a max out session.

Day3
Sumo/strict press
5@135,5@165,3@200,5@215,5@250,5+@280=7,joker 300=6
deficit sumo 2x5 @225
Bent over row 3x8@135
strict press
5@50,5@60,3@75,5@80,5@90,5+@100=9,joker 110=5
Some abs
notes. This one was also a grinder and was so sore going into it that I almost just said screw it. Stretch then leave. But Convinced myself to get the entire workout done. Which was the best call as I felt tremendously better afterwords and the following day.
Day4
gymnastics/jumping
Day 5
endurance.

[vegetaindy]

Week9 in the hyperbolic time chamber
Day 1 Squats
5@100,5@125,3@150,3@175,3@195,3+@220=9,Joker 235=6.
Front squats 3x2@175
back squats 3x10@135
lunges 3x20
abs
Notes was very happy with that joker weight as back in october 235 was my 1rep max!

Day 2 Bench
5@90,5@110,3@130,3@155,3@175,3+@195-8,joker @210=5
Close grip bench press 3x5@155
pushup to plates 3x8
skull crusher 3x10@45
abs

Day 3 Sumo
5@135,5@165,3@200,3@230,3@265,3+@300=8,joker@315=6
Rack pulls 3x5 @335
strict press
5@50,5@60,3@75,3@85,3@95,3+@110=7,joker 115=4
Broad jumps 3x6
ABS

Day 4 Jumping/gymnastics

2 weeks out from meet!

[vegetaindy]

Week 10 in the hyperbolic time chamber
Day 1 Squat
5@100,5@125,3@150,5@185,3@210,1+@235=7,joker 2@245.
Front squat-5@155,5@165,5@175
lunges 3x20
split squats 3x5(ea)@20pounds in each hand
abs
Loved that 235 was my max back in october!

Day 2 Bench
5@90,5@110,3@130,5@165,3@185,1+@210=5,joker 220-3
pause bench 3x5@155
one arm push ups 3x8 each
abs

Day 3 sumo
5@135,5@165,3@200,5@250,3@280,1+@315=7, joker 330=4
deficit sumo pulls 3x5 @225
strict press
5@50,5@60,3@75,5@90,3@100,1+@115=5,joker 120=3
broad jump 3x7
ABS

Day 4 gymnastics jumping

Next saturday is meet day! Next week is de-load and light work.

[vegetaindy]

Got a meet tomorrow. Did weigh ins all ready. 163 competing at 169 class. Yes odd class category...Time fuel up.