done dirt cheap

let's get to training first...

lockouts on smith machine 135 and 185 5 reps, 205 and 225 3 reps, 245 and 275 1 rep---this one was rough to get
smith press 225 rest paused 7 reps total
dumbbell clean and press 75, 95, 110, 120 1 rep each arm---nothing says strong like pressing with one arm the weight that somebody is bench pressing with 2!!
reverse grip incline on smith 135, 185, 225 5 reps,  275x3,  315 3 singles
pushdowns 50x20 5 sets
elliptical HIIT 20 minutes ----did 6 minutes walking reverse 13 walking forward and the final minute a sprint backwards. was brutal and burning my quads. hope this helps for the sled pull.

---overall a nice start to training again. 6 weeks or so before the next comp.

gotta say i looked back and thought how i trained for my last comp. don dirt cheap says it all. i ate mostly real food. kept supplements to a minimum. got 2 abbreviated event sessions in right before the comp. most of what i did was gym training and yet i still walked away number 1. throws a wrench in the works of those people that think you ALWAYS have to train events. maybe it is just age and experience but i want to avoid events like the plague.