Week 5 Day 1

Week 5 Day 1

Squat
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
170(374lbs)x2
190(418lbs)x2
210(462lbs)x2 - belt/wraps
230(507lbs)x2
245(540lbs)x2x2

Bench Press - paused
50(110lbs)x5
60(132lbs)x5
72(160lbs)x5
85(187lbs)x3
100(220lbs)x3x5

Incline DB Press - paused on chest
45x10
60x10x2
70x10x2

Seated Row - shoulders retracted
50kgx10
60kgx10
70kgx10
80kgx10x2

A)Pressdowns
4x15
A)Rear Delt Raises
4x15

Woke up really tight in the glute med/lower back area...probably SI, stretched, rolled and moved for an hour before training, back felt better but my right hip flexor was very short and tight, wouldn't loosen up and was getting worse as I squatted, called it a day at 245kg, was supposed to do 3 doubles at 260

Week 4 Day 3

Deadlift - beltless
60kgx5
100kgx5
145kgx5
185kgx3
210kgx3
242kgx3
260kgx2x7

Floor Press - close grip
60kgx5
75kgx5
90kgx5
105kgx5x3

Deadlift - conventional from below knee
100kgx5
145kgx5
185kgx5
225kgx5
247kgx5x2

A)Pulldowns
3x10
A)Db Incline Press
3x10

B)Tricep extenions
3x10
B)Hammer Curls
3x10

Deadlift is feeling great, shoulder is starting to come around

Week 4 Day 2

Squat
60kgx5
100kgx3
130kgx3
165kgx3
190kgx3
210kgx2x2 - belt/wraps
232kgx2x3

Front Squat
60kgx3
85kgx3
110kgx3x2
130kgx3x2

Floor Press - paused
45kgx5x2
60kgx3
85kgx3
100kgx3x2
112kgx3x2
120kgx2x2

A)Seated Row - scap retracted
60kgx10
70kgx10
80kgx10x2
B)Elbow out Extension
30x10
35x10
40x10x2

Easy squats..232kg will probably be right around my weekly working weight for belt/wraps, really good bar speed
Shoulder felt pretty good on bench. Decided to do floor press as the benches at this gym are really narrow and it hurts not having my shoulder supported

Week 4 Day 1

Done at different gym, taking a week off of suit bottoms work until the university is open again

Squat
60kgx5
100kgx5
145kgx3
185kgx2
210kgx2x4 - belt
165kgx5

Bench Press (really narrow benches, couldn't tuck shoulders, hurt)
60kgx5x5

Leg Press
4x10

Seated Rows
3x10

A)Tricep ext DB
3x15
B)Hammer Curls
3x15

Week 3 Day 4

Deadlift - beltless
70kgx5
120kgx5
160kgx3
190kgx2
210kgx2
250kgx2x5

Bench Press - med grip
50kgx5
60kgx5
70kgx5
80kgx5
2board
90kgx5
100kgx5
110kgx5
3board
120kgx5
130kgx5

Pendlay Row
50kgx5
70kgx5
85kgx5
100kgx5

A)Rear Delt Raise
5kgx10x3
B)Bicep Curls
40kgx10x3
C)Pressdowns
greenbandx10x3

Easy stuff
bw - 88.8kg

Week 3 Day 3

Squat - beltless
70kgx5x2
120kgx5
170kgx3
200kgx3x4

Bench Press - paused
50kgx5
60kgx5
70kgx5
80kgx3
90kgx2
100kgx2x4
110kgx5 - 2bd
120kgx5 - 3bd

A)GHR
10x3
B)Push up plus
15x3

Squats were easy, after going up the last 2 weeks, volume at a set weight was on for today. Shoulder was feeling good, was able to get up to 100kg without pain for the first time in 3 months.

Week 3 Day 2

Deadlift/Bench Press/Deadlift

Deadlift to knee's - beltless/paused
70kgx3
110kgx3
140kgx3
170kgx3
190kgx3x2
210kgx2x3

Bench Press - close grip
50kgx5x2
60kgx5x2
70kgx5x2
3board
90kgx5x2
100kgx5x2

Deadlift - beltless
90kgx3
120kgx3
170kgx2
200kgx2x4

Pendlay Rows
50kgx5
70kgx5
80kgx5
90kgx5

Great training today, spent about minutes doing flexibility/mobility and it helped a lot after heavy squats yesterday. I always used to think deads to knee's were useless. Levon explained to me why they are done and how they would be the best thing for my deadlift lockout issues. I definitely could see that as I was doing them!

Week 3 Day 1

Squat
70kgx5
120kgx5
160kgx3
180kgx3 - belt
210kgx2 - wraps
240kgx2 - suit bottoms/wraps
260kgx2x5

Bench Press
50kgx10
60kgx10
70kgx10
3board
90kgx3x2
110kgx3x2
130kgx3x2

A)Pressdowns (green band)
5x10
B)sit ups on GHR
5x10

Felt tight and uncoordinated to start for some reason, but it came around, ended up going really well, good speed on the squats.
Bench started to hurt a little on the 130's...going to stick to 3bd's for awhile until those don't hurt, then drop to 2bd..etc

Week 2 Day 3

Deadlift - sumo/beltless

70kgx5x2

120kgx5

150kgx3

180kgx3

205kgx2

240kgx2x5

Bench Press -med grip

50kgx4x2

60kgx4x2

70kgx4x2

80kgx4x3

90kgx4x2

Deadlift - conventional from knee/beltless

140kgx3

200kgx3

230kgx3

250kgx3x4

superset of

Bicep Curls - 4x12

Rear Delt raises - 4x12

Pressdowns - 4x12

Squat + Bench Press + Deadlift

Squat - beltless

70kgx4

110kgx4

140kgx4

170kgx4

190kgx4

212.5kgx4x2

Bench Press - paused

50kgx5

60kgx5

70kgx5

80kgx3

90kgx3

slingshot

105kgx2x2

115kgx2x2

Deadlift - deficit/beltless

60kgx3

110kgx3

150kgx3

170kgx2x2

190kgx2x3

bw - 89.1kg

Squat + Bench Press

Squat

70kgx5

120kgx3

150kgx3

170kgx3

210kgx3 - suit bottoms

250kgx3x5

Goodmornings - safety squat bar

70kgx5x3

Bench Press - paused

50kgx3x2

60kgx3x2

70kgx3x2

75kgx3

80kgx3

A)Rear Delt Raise

5kgx20x3

B)Pressdowns

greenbandx20x3

http://www.youtube.com/watch?v=iqZBtJ_fGdI

Wore a looser suit on squats, good speed on the reps. Shoulder is coming around. Working a lot on thoracic mobility and shoulder stability which seems to be helping the most

Deadlift + Bench Press

Deadlift - beltless

70kgx5

120kgx3

170kgx3

200kgx2

220kgx2

240kgx2x5

220kgx2

Bench Press - med grip/paused

50kgx5x2

70kgx5x2

slingshot - trying to do something with this shoulder

90kgx5x2

100kgx5x2

Deadlift - conventional from below knee

100kgx5

150kgx5

200kgx5

220kgx5

240kgx5

Back extensions

bwx10x3

bw - 88.1kg

Squat + Bench Press

Week 1 Day 3

Squat - beltless

70kgx4

110kgx4

140kgx4

160kgx4

180kgx4

200kgx4

210kgx4

B1)Bench Press - close grip

50kgx5x5

B2)GHR

8x5

C1)Pressdowns

greenbandx12x4

C2)Pendlay Row

70kgx5x4

C3)Shoulder Raise

5kgx20x4

D1)External Rotations

2.5kg.x15x3

Surprised at how easy 200 and 210 were beltless, I haven't done anything decently heavy beltless or raw in almost 3 months, so thats a good sign.

bw - 89.1kg

Close Grip Bench + Deadlift

Week 1 Day 2

Close grip Bench Press

50kgx5x2

60kgx5x2

70kgx5x2

85kgx5x2

shoulder started to hurt here so called it quits

Deadlift - beltless/sumo

70kgx5

120kgx5

150kgx3

180kgx2x6

really focusing on keeping form and locking out correctly, legs then back

Pendlay Row - kept shoulders retracted the whole time

70kgx10x4

Coached and helped a bunch of lifters with a test day, was in the gym for 2.5 hours :S

Squat + Bench Press

So week 1 day 1 of Nationals training :)

Squat

70kgx5

120kgx5

150kgx3

175kgx3 - wraps

195kgx2 - belt/wraps

215kgx2 - suit bottoms

250kgx2x5

Bench Press - very slow negative/press/paused

20kgx10

30kgx10

35kgx10

40kgx10

45kgx5x2

50kgx5

60kgx10x3

Goodmorning

70kgx10x4

A)Pressdowns

green bandx10x3

B)Internal/External Rotations

2.5kgx15x3

Bar speed was good on the 250's..Bench didn't hurt as much as it has in the past, so thats a good sign. Lots of stretching for the rotators and pecs today

Deadlift + Shoulder Rehab

Deadlift - sumo/beltless

70kgx5

120kgx3

17okgx3

200kgx2x2

220kgx2x2

240kgx2

B1)Pendlay Row

50kgx5

60kgx5

70kgx5

80kgx5

B2)Band Pressdowns

purple bandx20x4

C1)Shoulder Retractions

green bandx15x3

C2)KB Hammer Curls

12kgx15x3

C3)External Rotations

1kgx15x3

Nov 29 - Squat + Deadlift

First day back in the gym after the competition

Squat - beltless(slow descent/ascent)

70kgx5x2

100kgx5

130kgx3

160kgx3

190kgx2x3

Deadlift - conventional from below knee/beltless

70kgx5

120kgx5

160kgx5

200kgx5

230kgx5

Fatman Row

bwx15x4 (slow eccentric/concentric)

Easy day, was a little tight and slow to get going, but finished all in under an hour.

Squat + Deadlift

Squat

70kgx5

100kgx3

130kgx3

160kgx3

195kgx2

210kgx2

Deadlift

70kgx3

120kgx3

160kgx1

200kgx1

230kgx1x2 - belt

Nice easy last workoug before the meet...it'll be nice to have a few days off, my joints have been a little sore as of late

Bench Press + Assistance

Bench Press

70(154lbs)x5

90(198lbs)x3

110(242lbs)x2

130(286lbs)x2

shirt on

160(352lbs)x2 - 3bd

170(374lbs)x1 - 2bd

180(396lbs)x1 - 1bd

180(396lbs)x1 - chest w/commands

187.5(412lbs)x1 - 1bd w/long press command

192.5(423lbs)x1 - 1bd w/long press command

superset of:

rear delt raise

5kgx20x3

Pressdowns

purple bandx20x3

Seated Curls

12kgx20x3

Squat + Deadlift

Squat

70kgx5

120kgx5

160kgx2

180kgx2

suit + belt on

210kgx2 - sb

250kgx1 - sb

280kgx1 - su

300kgx1 - su (opener)

Deadlift

70kgx3

120kgx3

180kgx2

210kgx2x2

300 will be a good opener, had to sit for a second or two to get depth and it still came up with good speed even after sacrificing a little bit to down

Deadlift + Assistance

Deadlift

70kgx3

120kgx3

170kgx3

suit on - 38 Velocity

220kgx2 - sb

240kgx1 - su

260kgx1 - su

275kgx1x2 - su (around last warmup for meet)

suit/belt off

120kgx10 - conventional

150kgx8 - conventional

180kgx5 - conventional

200kgx5 - conventional

superset of:

Seated KB Press

16kgx12

20kgx12

24kgx12x2

Standing 2 Arm KB Row

32kgx12x3

superset of:

Rear Delt Raise

5kgx15x2

Band Pressdowns

purple bandx15x2

Barbell Curls

40kgx12x2

Best deadlift day I've had in the suit, narrowed my stance a little more and modified a few things and it felt much better

Squat + Bench Press (deload)

Squat

70(154lbs)x5

120(264lbs)x3

150(331lbs)x3

180(396lbs)x2 - belt/wraps

205(452lbs)x2

suit on

240(528lbs)x2 - bottoms

260(573lbs)x2 - bottoms

stopped here..left glute had a big knot in it

Deadlift - conventional from below knees

70(154lbs)x3

120(264lbs)x3

170(374lbs)x3

220(484lbs)x3

250(551lbs)x3 - belt

Called it a day, the glute was really bugging me, home and did some stretching and SMR and it seems better..just seized up and wouldn't let go, very uncomfortable, but shouldn't be an issue

Bench Press + Assistance

Bench Press - comp grip

70kgx5

90kgx3

110kgx2

130kgx1

shirt on

160kgx1 - 3bd

170kgx1 - 2bd

180kgx1 - 1bd

190kgx1x2 - 1bd

200kgx2 - 1bd

Seated KB Press

12kgx12

20kgx12

24kgx12x2

Bent over KB Row - 2 arm

20kgx12

28kgx12

32kgx12x2

superset of:

Rear Delt Raise

5kgx20x4

Band Pressdowns - purple band

20x4

Seated KB curls

12kgx15x4

Shoulder was hurting more than usual, so just went to a 1bd instead of chest as planned. Took extra long pauses to try to make up for it. Everything moved easily though

Nov 10 - Deadlift + Back Assistance

Deadlift

70kgx5

120kgx5

170kgx3

200kgx2

230kgx2

suit on + belt

240kgx1

250kgx1

260kgx1

270kgx1

280kgx1

290kgx1

Back Extensions on GHR

20kgx3x10

KB Rows

40kgx15x3

Reverse Hypers

20kgx15x3

Curls

15x3

Pretty good deads, speed was great, lockout issues were better, felt a little movement in my SI on my last rep, but so far so good for pain. Did some stretching and rolling immediately after and felt a few pops around the lower back/hip area so I'm hoping it went back in

Nov 8 - Squat + Bench Press

Squat

70kgx5

110kgx5

140kgx3

add belt/wraps

170kgx3

190kgx3

220kgx3x2

140kgx5 - belt

Bench Press

70kgx5

90kgx5

110kgx2

130kgx1

shirt on (grabbed the wrong shirt, this one is new, and very tight!)

160kgx2 - 3board (barely touched this)

175kgx2 - 2board

190kgx2 - 2board

stopped here, really aggrevating my injured shoulder

Flat KB Press

20kgx15

28kgx15x2

Rear Delt Raise

5kgx20

10kgx15x2

bw - 89.3kg

Nov 6 - Squat(equipped) + Deadlift

Squat

70kgx5x2

120kgx3

160kgx3

190kgx2 - belt

suit on

220kgx1 - suit bottoms

260kgx1

280kgx1 - straps up

300kgx1

315kgx1x3

Deadlift - standing on 1 mat

70kgx2x2

120kgx2

170kgx2

200kgx2x2

Pretty good day, good bar speed on the squats, still sticking around the parallel mark, but I'm confident I can put it down that extra inch

bw in the morning 88.7kg

November 5th - Bench Press(eq) + Triceps

Bench Press

50kgx5

70kgx5

90kgx5

110kgx3

125kgx2

145kgx1 - 2bd

shirt on - 42 Katana A/S

160kgx2 - 3bd

175kgx2 - 2bd

182.5kgx1 - 1bd

182.5kgx1x2 - chest (opener)

190kgx1 - chest (second)

200kgx3 - 1bd

KB Press

12kgx20

20kgx20x3

Tricep Extensions (EZ curl bar)

35kgx15

40kgx15

45kgx15x2

superset of:

Rear Delt Raise

10kgx15x4

Band Pressdowns (purple band)

15x4

bw - 89.3kg

Pretty low energy day coming into the gym, left shoulder was really hurting. Spent time rolling my thoracic spine, and stretching my rotator cuffs, which helped a little and actually made my shoulder feel great post workout surprisingly. 182.5 was hard to touch, the last inch it was all over the place, towards my stomach, then face, good speed on the press which is nice to know is there even with bad positioning. 190 felt great, touched easily, pressed a lot smoother than 182.

Heaviest squats of the cycle tomorrow, so I'll be hitting the hot tub this evening and mobilizing my hips, hams, and shoulders.

November 3rd - Deadlift + Back Assistance

Deadlift

70kgx5x2

120kgx5

170kgx3

210kgx2

220kgx2 - belt

suit on - 36 velocity

250kgx1

270kgx1

straps up

280kgx1x2 (opener)

290kgx1x2

32 Fusion on

270kgx1

straps up

280kgx1

velocity wins

Conventional - speed pulls

170kgx3

200kgx3

230kgx3

B1)Glute Ham Raise

3x10

B2)1 Arm Kettlebell Row

44kgx15x3

Kettlebell Shrugs - fat grip

50kgx25x2

Good speed on all of the pulls, overhand stuck on my thigh at lockout a couple of times, but nothing a little baby powder won't fix

November 1st - Squat + Bench Press

Squat

70kgx5

110kgx5

150kgx3

180kgx2

200kgx1 - belt

210kgx2x2 - wraps

220kgx2

230kgx2x2

Floor Press - + 3 chain per side (45kg)

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

110kgx5

Pressdowns - purple band

5x20

Nothing special today, just getting a medium sq/bp workout out in between heavy squats on sunday, and heavy deads on thurs. Left shoulder is hurting pretty good still, can't push the bench at all :(