Ad Astra: #32

April 28th, 2013 - Session#: 77
Ad Astra: #32

Weight: N/A
Squat
135x5
225x3
275x1
290x1x2 <- br="" enough="" first="" good="" t="" wasn=""> 255x5x5 <- 2="" br="" did="" first="" paused="" sets=""> Dumbbell Rows
50x10
75x10
Training Notes

-Aaron

Ad Astra: #31

April 22th, 2013 - Session#: 76
Ad Astra: #31

Weight: N/A
Squat
135x5
185x4
225x3
275x1
290x1
255x5x5 <-mostly br="" paused=""> Leg Curl
165x10x2
145x10
Seated Row
140x10
Training Notes
I'm glad my back seems to be fully repaired.
-Aaron

Current plan:Meet prep starts 29th.
Monday Squat, hams, and rows
Wednesday Bench, triceps,
Friday Deadlift, shoulders (OH press & then Push Press)

Ad Astra: #30

April 15th, 2013 - Session#: 75
Ad Astra: #30

Weight: N/A
Squat
135x5
225x3
275x3
315x1B
345x1B
Pause Squat
225x5, x6
255x3x3
225x6
225x10 <- a="" back="" bounce="" br="" clicking="" during="" felt="" in="" last="" lower="" my="" rep.="" the=""> Training Notes
-Aaron

Ad Astra: #29

April 11th, 2013 - Session#: 74
Ad Astra: #29

Weight: 190 lbs
Deadlift
225x5
315x4
365x1
405x2x2
365x3x3
SLDL
315x3
225x10
Leg Curl
165x10, x5x2
Training Notes
-Aaron

Ad Astra 27 & 28

April 8th, 2013 - Session#: 72
Ad Astra: #27

Weight: N/A
Squat
135x5
225x4
275x3
315x1B
335x1B
Pause Squat
255x3x5
Low Bar
135x3
Training Notes

-Aaron

April 10th, 2013 - Session#: 73
Ad Astra: #28

Weight: N/A
Bench
135x5, x3
185x3
205x2
185x3x5 (easy)
Training Notes
-Aaron

Meet Prep Plans

Meet day set. Toronto Pro SuperShow, June 1st.
Time to drop 6 lbs (to 83 kg class).
Main Goal: Do decent on my squat, with a minor 'meet PR', push myself this time on bench, and 500 lb pull.
Current weight: 85.6 kgs(188.8 lbs), 25.1 % BF (not taken in the morning)
Planned lifts
Squat:
135 kgs(297.6 lbs)
155 kgs(341.7 lbs)
165 kgs(363.8 lbs) (minor meet PR)
Bench:
85 kgs(187.4 lbs)
100 kgs(220.5 lbs)
117.5kgs(259 lbs) (9 lbs actual PR)
Deadlift
185 kgs(402.3 lbs)
200 kgs(441 lbs)
227.5 kgs(501.5 lbs) (26.5 lb actual PR)
Total between 405 kgs(893 lbs) and 510 kgs(1124 lbs)
Last Meet: 455 kg(1003 lbs) total

Ad Astra: # 26

April 5th, 2013 - Session#: 71
Ad Astra: #26

Weight: N/A
Deadlift
Planned #'s: 220x5, 265x4, 310x3, 355x2, 390x1, 400x1, 420x1, 390x3
135x3
225x5
315x3
365x2
390x1B
400x1B
420x1B
390x3B
SLDL
290x5
Training Notes

-Aaron

Ad Astra #25

April 3rd, 2013 - Session#: 70
Ad Astra: #25

Weight: N/A
Bench
Planned #'s: 110x5, 130x4, 150x3, 165x2, 185x1, 195x1, 205x1, 190xAMRAP
135x5
145x3
185x2
195x1
205x1
225x1
190x6
Training Notes

-Aaron

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Ad Astra 23 & 24

March 30th, 2013 - Session#: 68
Ad Astra: #23

Weight: 189 lbs
Deadlift
Planned #'s: 220x5, 265x4, 310x3, 355x2, 375x1, 390x1, 410x1, 375x5
135x3
225x5
315x3
355x2
375x1B
385x1B
415x1Bx2
375x3B
SLDL
275x5x2
Training Notes
-Aaron

April 1st, 2013 - Session#: 69
Ad Astra: #24

Weight: N/A
Squat
Planned #'s: 175x5, 205x4, 240x3, 265x2, 310x1, 315x1, 330x1 (paused)265x3
185x5
235x3
275x2
315x1Bx2
330x1B
Pause Squat
265x3
225x5
Sumo Dead
225x5x2
Leg Curl
165x10
180x10,x8
135x10
Training Notes
-Aaron