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