Hip Pain

I have been having some pain and tightness in both of my hips. So, last night I decided to take the night off. Today, the same tightness and pain in the hips cut this workout very short.

Speed Squat Night

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Speed Bench Changes

Bench Press
I cut the weight used for this to try to increase the speed. The weight that I was using felt as if I was just lifting the weight and not really benefitting from the speed needed for the movement.
3 sets of 3 @ 135 lbs.
6 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs.

Close-Grip Bench Press
3 sets of 8 @ 155 lbs.

Dumb-Bell Bench Press
3 sets of 12 @ 30 lbs.

Seated Rows
3 sets of 8 @ 170 lbs.

ME Squat

Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 310 lbs.
1 set of 1 @ 315 lbs.

Ham Raise
4 sets of 15 @ BWT

Bent Rows
5 sets of 8 @ 135 lbs.

Seated Rows
3 sets of 12 @ 120 lbs.

Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 325 lbs.

ME Bench Work

Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 2 @ 225 lbs. off 2bd
1 set of 1 @ 235 lbs. off 2bd
1 set of 1 @ 245 lbs. off 2bd
1 set of 1 @ 255 lbs. off 2bd
(Burnout set: 1 set of 20 @ 135 lbs.)

Laying Tricep Dumb-Bell Extentions
3 sets of 6 @ 30 lbs.

Upright Dumb-Bell Rows
3 sets of 10 @ 30 lbs.

Face-Pulls
3 sets of 10 @ 50 lbs.

Tricep Pressdowns
3 sets of 10 @ 50 lbs.

Speed Squat Work

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Romanian Deadlift
3 sets of 10 @ 135 lbs.

Low Cable Rows
3 sets of 8 @ 120 lbs.

Shrug
3 sets of 10 @ 135 lbs.

Ab Pulldowns
2 sets of 40 @ 50 lbs.

Speed Bench (Lacking)

Tonight was speed bench presses, or the lack thereof. I seem to be picking a weight that doesn't allow me to work to much on speed/explosiveness. But, when I go lighter, it never seems enough to benefit all that much. Changes will be made accordingly next speed bench session.

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 195 lbs.
6 sets of 3 @ 195 lbs. + 20 lbs. of chain.
3 sets of 3 @ 195 lbs.

JM Press
5 sets of 10 @ 75 lbs.

Lat Pulldowns
3 sets of 10 @ 120 lbs.

Bent Rows
3 sets of 10 @ 95 lbs.

Day of Vacation

That's right, I had a day of vacation today. However, I did make the most of it and worked out twice today.

Morning Workout

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Good Morning
3 sets of 8 @ 185 lbs.

Evening Workout

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs. off 2 bd
1 set of 3 @ 225 lbs. off 2 bd
1 set of 3 @ 235 lbs. off 2 bd
1 set of 1 @ 265 lbs. off 3 bd

Close-Grip Bench Press
2 sets of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.

Dumb-Bell Rows
2 sets of 12 @ 50 lbs.

Speed Bench Night

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 185 lbs.
6 sets of 3 @ 185 lbs. + 20 lbs. of chain
3 sets of 3 @ 185 lbs.

JM Press
5 sets of 8 @ 75 lbs.

Pull-Ups
5 sets of 8 @ BWT

ME Squat

Box Squat
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 205 lbs.
1 set of 2 @ 225 lbs.
1 set of 2 @ 275 lbs.
1 set of 1 @ 295 lbs.
1 set of 1 @ 305 lbs.

Ham Raise
3 sets of 15 @ BWT

Seated Rows
5 sets of 10 @ 120 lbs.

Upper Back Good Morning
2 sets of 10 @ 225 lbs.
(Heard about these and thought I would give them a try so I could work the upper back some. However, I didn't "feel" them doing anything. Also don't know if I was doing them correctly or not.)

Power Shrugs
3 sets of 8 @ 135 lbs.

New Stuff for Max Bench

Bench Press
1 set of 8 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 185 lbs. off 2bd
1 set of 3 @ 205 lbs. off 2bd
1 set of 3 @ 225 lbs. off 2bd
1 set of 1 @ 245 lbs. off 3bd
1 set of 1 @ 255 lbs. off 3 bd

Close-Grip Bench Press
1 set of 6 @ 185 lbs.
1 set of 5 @ 185 lbs.
1 set of 4 @ 185 lbs.

Bent-Over Barbell Rows
3 sets of 8 @ 135 lbs.

Shrugs
3 sets of 15 @ 135 lbs.

Side Laterals
2 sets of 8 @ 20 lbs.

Bent Laterals
2 sets of 8 @ 20 lbs.

Meet Results!

I felt really good going into this meet. Friday night was early weigh in and I made weight at 180.5 lbs. Got to the meet and still felt good.

No more waiting. Here are my results:

Weight class: 181.5 lb
Division: Pure (Unequipped)

Bench Press
1st attempt: 198.2 lbs. (90 kg.)
2nd attempt: 220.2 lbs. (100 kg.) *
3rd attempt: 236.7 lbs. (107.5 kg.) MISS

Deadlift
1st attempt: 341.5 lbs. (155 kg.)
2nd attempt: 374.7 lbs. (170 kg.) *
3rd attempt: 391.2 lbs. (177.5 kg.) MISS

Total: 594.9 lbs. (270 kg.) *

Placing: 1st

* Unsure if lifts were KS state records or not.

Last Teaser Before Meet

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 se of 3 @ 185 lbs. + 30 lbs. of chain

Deadlift
2 sets of 3 @ 135 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.