I've been slacking off. A lot. Up until this week I think I've lifted a total of 3 times this year. Well, my son is finally starting to sleep more at night which means I am starting to sleep more at night so I don't feel like a turd sandwich all day every day.
My current plan is to lift 2 days/week at a minimum. These will be a heavy squat/DL day and a heavy bench day. If I have the time I will work in a speed bench/assistance day once a week and do other stuff as I have time (extra lat/shoulder/ab work as these are my weakest areas)
For now I will be progressing with triples in the squat until I can get a fairly easy 405x3 and then will move to singles and start working with the suit hopefully 4-6 weeks after that. I'd like to finally break 500 before this summer and start making a real push for 600 come the fall.
DLs will be mostly full ROM, 2-3 different pin heights and RBDLs. I'll also work in some sumo work and a lot of speed pulls. My goal for the DL is just to get to 550 or better this year.
On the bench I'll be doing a lot of raw work and some board work for the time being. Once I get my strength back and when I can commit myself to it, I'll start training my bench at Southside again. That's really my #1 goal right there. Without Southside I'll never bench 500, so that's where I need to be and 500 will be my goal for this year. I hope to get back in there within a few weeks.
Goals for 2008:
Get strong; Get in shape; Get in at least 1 meet; Bench 500; Squat 600; Total 1600 or better.
My diet plan is the same as it has been: Eat a lot.
My conditioning is really down right now but I'm not going to worry about it at the moment as I don't have the time to worry about it.
I benched today. It felt good, I feel stronger than I thought, but still really week.
BP: 15x45 15x45
I put on my old Inzer Blast to bench. I don't know why. I really just wanted to bench in a shirt, and that's the only one I can use without a spotter, so I did.
Woulda done 315 if I had a liftoff/spotter. Not ballsy (or stupid) enough to try this alone.
Took the shirt off and did 5x225
Rack Lockouts: 5x315 3x365
Raw single: 505
Suited single: 635
Suited x3: 525
Suited x5: 495
Avg band: 3x425
Strong band: 3x405
Strong + light band: 3x385
Shirted x1: 560
Shirted x2: 450
Shirted x3: 430
Raw single: 370
Rev bands (blue): 495
Pin 1: 525
Pin 2: 525
Pin 3: 545
RBDL (avg): 575
RBDL (str): 635