Week 18: Third week out, last heavy week before meet

This was the last heavy week before the push/pull coming up.  I was able to get a solid paused rep in at 265 on the bench and a single at 430 on deadlift.  My form broke a little bit on deadlift (upper back rounded) but the weight felt good, just need to use the next two weeks to work on form/getting my legs under me and not shooting my hips up.

Next up is a de-load week and a week off before the meet.  I am almost constantly keeping in mind the lifts that I missed in the October meet (I couldn't bench 260 and got called for a hitch on my last deadlift attempt of 405) and the lifts that I completed (245 bench and 385 deadlift) and planning to improve on these numbers in two weeks.

After that, we will be spending some time abroad - I'll keep up with training and have a few goals as I prepare for my first full powerlifting meet later this fall (squat, bench, deadlift).

Monday, April 27
Squat

5 x 45, 95, 135, 185, 225

5 x 265

3 x 300

1 x 335

Dropset

245/195/145/95/45: 10/8/8/10/10

Back extensions and cable crunches

3 x 10/20

Tuesday, April 28

Bench

5 x 45; 95; 135; 185

5 x 210

3 x 240

1 x 265 - felt great, paused, stuck about 3 inches from chest very very briefly so...

Dead bench

225 x 1

235 x 1

235 x 1

245 x 1

EFS Short Band Bench

5 x monster mini

5 x light

3 x 5 x average

Lat pull downs with straight bar, palms facing each other

5 x 8

Facepulls

3 x 20

Thursday, April 30

Deadlift

5 x 45; 95; 135; 185; 225; 275

5 x 335

3 x 385

1 x 430 - upper back rounded a bit

One arm landmine rows 

2 x 10 @25/50, 3 x 8 @75

Friday, May 1

Overhead Press
5 x 45;45; 95; 115
5 x 135
3 x 150
1 x 165
1 x 180 (fail)
12 x 135

DB bench
8 x 70; 75; 80
6 x 90
5 x 100

Lat pull downs, close grip palms facing each other
5 x 20 - fat gripz first two sets @150, 130 no fat gripz for two sets, 110+fat gripz last set