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 :(