I bet all those cleans had you huffing and puffing. I actually look forward to them. I've completely revised my Power Clean goals!

Sure did. I was thinking 105 would be easy but by 15 I was thinking I wouldn't make 18.

Speed Bench Press

Pull Ups:

w/ 30# x 8 (PR)
w/ 50# x 5 (default PR, never used 50# to do pull ups)

Upright Rows:


130 x 9
130 x 7

BP warm up

130 x 8


Speed BP: with mini-bands 35# bottom and 70# top tension - 30 sec. rest

130 x 3 x 8 (doing it at home with this much tension was an eye opener)

Mini Band Pull-Aparts - 3 sets

Soundtrack - Savatage - Dungeons Are Calling (Vinyl)

Squats:
115x18
115x15
115x12

Calf raises:
115x25 3times

Barbell Curls:
65x21
75x18
85x15

DB Curls:
45 each hand 1x12

abs

I admire your tenacity on those squats.


Squat Day: Squatting touch & go to a 12" box which is about 1/2" below parallel.


40 x 8
130 x 5
200 x 3
250 x 1

put on belt

310 x 5 - first three were strong and to the box. #4 was high and difficult, #5 was deep enough, but I got stuck/out of groove about 2-4" up and had to regroup. It probably would have been red lighted, but I was able to grind it out and rack it so that's something.

Box Squats:

130 x 2
150 x 2
150 x 2 (best looking set)
150 x 2 (1st rep good, rocked 2nd a little)
150 x 2 (best feeling set, but memory card became full just as I un-racked)

Front Squats: A major weekness of mine. Starting from scratch

90 x 5 x 4

Good Mornings: Another Major League weekness is hammies. Starting over.

90 x 8 x 3

Done. Exhausted and lit up.

Soundtrack - Accept - Accept (Vinyl)

Scott,

I don't think you are getting the idea of the way and the why to do box squats. They are not supposed to be touch and go. If you are interested I can find some good articles for you to help. Also, I have a video I could send you showing excellent advice on how to do some squat and deadlift stuff.

When is your meet? If it's too close, like within 3-4 months I wouldn't try to make any changes right now. Let me know.

BP/Chest

80 x 8
130 x 6
180 x 8
195 x 6
215 x 4
230 x 3
240 x 2
250 x 1
215 x 4

Dumbbell BP

105 x 6
105 x 4

Incline BP Bar

165 x 10
175 x 6

Overhead Tricep Ext.

105 x 11
105 x 8

Skull Crushers

100 x 7
100 x 4

Machine Rope Drop Set 110-20 (Killer!!)

Soundtrack - Metallica - Ride The Lightning.

BP:
165x10
185x8
215x6
225x3 Stalling at 225

DB Bench:
90x12
110x9

Skullcrushers:
55x18
70x15
80x12

abs and out of time.

Deadlift day: 80% of 1RM = 348. 60 sec. rest. No belt.

40 x 10
130 x 5
200 x 5
288 x 1

348 x 1 x 9 (all felt comfortable as in the weight moved O.K. each rep was about 2 seconds from bottom to top)

Conventional Stance DL off 2 paving stones = 3 7/8 "

250 x 4
270 x 4
290 x 3 (Triple threat here. Different stance, off a higher platform and no belt. Hope I get some carryover from this)

SLDL (off 3 pavers, which ended up being 1 too many)

150 x 5
150 x 5 (did these ultra-slow to get a nice stretch)

Powercleans (put on my weightlifting shoes)

130 x 16 (PR) (I have a personal policy I like to adhere to - no vomiting. However, I wanted the 16th rep!! I wanted to quit at #11 but kept going. Came close to nausea. 15 minutes later I'm still breathing heavy!! These are so hard!! My face hurts from grimacing!)

Soundtrack - Twisted Sister - Under The Blade (Vinyl)

Cleans:
135x8
145x7
155x6

Military:
80x15
80x12
80x10

Upright rows:
80x10
80x8
80x6

abs

Squats:

Warm Up

40 x 10
130 x 8
200 x 3
250 x 1

320 x 4 (ah! 4 felt so heavy I didn't want to try #5. Wuss!!! First three were legal depth, #4 a little high)

320 x 1
320 x 1
320 x 1
320 x 1
320 x 1 (did this with 2 minutes rest to practice form and depth. First 4 were legal depth, #5 was exactly parallel so would have been iffy. So, 7 out of 9 lifts of 320 to depth.)

Box Squats: 12" box

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2 (these were hideous. Jim, I don't have mats are what-not but I'm going to find a way to take these up to 14" like you say and then work my way down. I was "falling" the last 1-2 inches)

Front Squats:

90 x 5
90 x 7 ( on this set I finally figured out how to hold the bar properly! Now just have to work on wrist flexibility. Made the whole set better. Going to stay with 90 for a while and work on form and getting the reps high)
90 x 6

Good Mornings:

90 x 5 (exhausted and done. Pitiful)


Soundtrack - Iron Maiden - Powerslave (Vinyl)

BP

Supposed to be last heavy day before a scheduled "working rest" day, but my partner was MIA so I took the "light" day today. (My shoulders were ready, anyhow)

90 x 8
140 x 8 (Narrow Grip)
140 x 8 (Comp Grip)
140 x 6 (Wide grip - awkward)
140 x 8 (Comp Grip)
140 x 8 (comp grip)


Dips x 8 x 3

Soundtrack - Fastway - Fastway (Vinyl Side 1)

Bench:
165x10
175x8
205x6
215x5
225x4

Incline db bench:
90x12
110x9

Skullcrushers:
75x15
85x12
95x9

abs

Then pull ups for a change: Grip with hands toward me:
10
8
6
Grip with hands away:
6
5
and done. Haven't done those in awhile, I feel it.

That's good work with the 205-225. That's 15 reps at 205+. That will pay off.

No bench Bench day!

Pull Ups (palms out -taking a cue from you, going to do both. It has to be better that way)

W/ 20# x 5
W/ 55 x 5 (PR) - the way these feel I think I'm getting close to the elusive 20 bodyweight pull ups.

Palms In

BW x 10 (felt these in my lats big time!!)

Military Press

20# Each hand - x 10
50 # x 13 (PR)

Band Pulls Aparts - 3 sets to failure

Short but sweet.

Saturday I return to grinding heavy BP.

Soundtrack - Fairyland - Of Wars In Osyrhia

Deadlift Day (85% of 1RM = 370. No belt, 90 second rest)

40 x 15
130 x 8
218 x 5
288 x 1
338 x 1

370 x 1 x 6 (Still have no idea about these. They all went up, and with relative ease. Will be very curious come max day in a couple weeks)

Conventional DL

270 x 8 (all reps paused for a 2-3 count)
320 x 4 (ditto - I really feel these in my lats! Wow. It's almost a different lift completely to the sumo stance

Powercleans

180 x 2 (+ two high pulls. Dissapointed, expected many more)

Pull Ups


BW x 16 (post DL record, one off all-time PR and 4 away from goal)

Soundtrack - Fastway - Fastway (vinyl)
Iron Maiden - Piece Of Mind (vinyl)

BP Day:

80 x 6
130 x 5

180 x 8
200 x 6
220 x 4
240 x 3
250 x 2
260 x 1 (A grind, but it went)
220 x 4

Dumbbell Press:

105 x 6
105 x 5

Inclince Barbell:

170 x 10
180 x 5

Overhead Tricep Ext.

110 x 9
110 x 5

Skull Crushers

80 x 10
80 x 7

Soundtrack - Metal Mix #3 Nu Metal!!

BP:

180x10
195x8
215x6
225x3
Tried to go higher to start and see if I could push to 230. Nope.

DB Inclines:
90x15
110x12
110x9

Skull Crushers:
70x15
80x12
90x9

Side Dips:
45x15
55x12
55x10

abs

Squat Day:

40 x 10
130 x 5
200 x 3
280 x 1
330 x 2 (AH!! Supposed to be 5, but #3 pinned me!) SO,
330 x 2
330 x 1 x 4 (All completed reps w/330 were to legal depth. Recording my squats on video is the best thing I've ever done for my squats)

Cup Half Empty = I got pinned.

Cup Half Full = I have a better idea of where I'm at

Box Squats 14" Box. Raised my box 2" from before to practice.

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2 (These were all better. Knees still coming forward some, but I wasn't falling into place. I'm just going to grind and practice with these 1-2" above parallel and with 130 until I'm smoove!

Front Squats:

90 x 12
90 x 8 (Happy! I know that's still pansy weight, but my wrists were much more flexible and my form was much better. When I can get 20 of these I'll move up. I love how deep you can go on these!)

Good Mornings

90 x 6
90 x 4 (I don't even know why I do these. I guess my overwhelming weakness demands it, but I hate these!!)

Soundtrack - Iron Maiden - Piece Of Mind (Side 2 Vinyl)
- Queit Riot - Metal Health (Vinyl)