Box squats to a low box:
bar x 10
added 80# of chain
bar x 6
135 x 5
225 x 6x3

Kneeling jumps
body weight 2x5
with just a bar 2x5

1a. GHRs with a purple band 3x15
1b. Green band TKEs 3x15

Flat bench:
Regular grip
bar x 10
135 x 10
185 x 10
225 x 5
245 x 5
245 x 5
225 x 5
135 x 10

None of these sets had any rest inbetween. The only rest I took was to change the plates

Standing military press
135 x 10
135 x 10
135 x 8

1a. Elevated Rows
135 3x10

1b. Rolling Tricept press
40 3x12

mini band pull aparts
3x20

That was it, I felt incredibly weak today, I'm not quite sure why. I did a lot of random stuff throughout the day, and throw a lot of discus this morning, maybe that has something to do with it, maybe not who cares. Squattin tomorrow woo hoo

All in all not a bad showing for my first meet i think. I went 3 for 3 in the bench, hitting a 40# pr. My lifts were a 325 opener, 350, then 375. The deadlift went pretty well, I hit my opener at 545, then my second at 590, and just missed 615 by about 3 inches.

The next meet i will be competing in will be and IPA meet in early August, in Rochester, NY.

Back to the grind:
Practice this morning:

35min dynamic warm up

Static hurdle mobility

dynamic hurdle mobility

8 sets of hurdle jumps

shoulder mobility

6x12 x walks with mini band

2x20 good mornings w/ mini

Dynamic Warmup
4x 5 exercises 10-15 reps each, followed by a 100m sprint

discus day:

15 min drills

5 Stand throws
3 south africans
15 full throws

I practiced this morning, which went very well, some light plyo's, followed by 10 throws at about 80%, 5 left handed throws, and 6 competition speed throws. These felt very very good. That's a pretty good indication to me that backing off my lifts for the meet is starting to have a positive effect on my body.

Later that afternoon:
Very basic GPP today for about 15 minutes