Post-meet training and plans for the future

I'm still nursing the cold I picked up this past weekend but I wanted to get back in the gym and get started for my preparations for Nationals the week of March 31, 2014.  I'm still riding high after setting a squat PR and very motivated to continue the progress I've made with a lift that has always been a challenge.

For Nationals, I'll need to do two things to be competitive.  I need to drop another 4.5 kgs and I'll need to total at least 680 kgs.  Andy Childs has been the top ranked 40-49 lifter in the 105 kg wt class for as long as the CPU has had the 'classic' (IPF raw) division.  At this weekend's Provincials, he upped his own National total record to 680 kgs and truthfully, he had more in the tank.  At a meet in Alberta, another 40-49 lifter in the 105 kg class, Jean Derek MacNeil, totalled 652.5 kgs.   If I'm going to give either of those guys something to consider, I'll need to bring my "A" game.  To quote Matt Damon from the movie, "The Green Zone," I'll need to "put my f*cking game face on."

To get my total up to where it needs to be, I need to improve all three lifts while dropping the required 4.5 kgs.  Regular training should be enough to get my deadlift back on track but I'm going to make an effort to do a lot more snatch grip pulling and barbell rows.  For bench press, I need to add mass to my chest and arms and for squat, more squatting, especially volume with a high bar hold.

Tonight's session was based on hypertrophy goals for my upper body.  I also knew I'd be at less than ideal capacity for handling heavy weights so I kept all the rep ranges in the 6-8 range.  It was a quick one but it left me feeling pretty tired.

Incline db press:  75x10, 87.5x10, 100x8, 100x7, 100x6

DB flyes:  47.5x8x3 sets

Chins:  5,4,3  added three lat shrugs at the end of each set

Barbell Rows:  205x8, 205x7, 205x6

Squats:  all high bar, 135x10, 225x5, 275x5, add belt, 315x8, 315x8


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