Nov 14 - FSQ/PP/DL

Front Squat
20(44lbs)x5
70(154lbs)x5
100(220lbs)x3
120(264lbs)x3
140(308lbs)x2
160(352lbs)x2x3
170(374lbs)x1

Push Press
70(154lbs)x5
85(187lbs)x3
100(220lbs)x1
115(257lbs)x1
125(275lbs)x1
100(220lbs)x3x3

Seated DB Press
35x15
45x15
55x15

Deadlift
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5
120(264lbs)x5
140(308lbs)x5

Romanian DL
60(132lbs)x10x3

Seated Row
95x12
110x12
120x12
140x12

Back Extension
bwx20
35x12
45x12
bwx20

Nov 12 - SQ/BP

Squat - hb
60(132lbs)x5
100(220lbs)x5
125(275lbs)x5
145(319lbs)x3
162(357lbs)x3
172(379lbs)x3
182(403lbs)x3
142(314lbs)x3x4

Goodmornings
70(154lbs)x5x5

Bench Press - comp grip
60(132lbs)x10
85(187lbs)x8
105(232lbs)x5
125(275lbs)x3
135(297lbs)x2
145(319lbs)x1
160(352lbs)x1
170(374lbs)x1

DB Press
45x4
65x4
90x4
105x4
120x4
95x8

Pulldowns
120x12
140x12
160x12
180x12

Nov 9 - SQ/BP

Squat - hb
20(44lbs)x20
60(132lbs)x5
100(220lbs)x5
130(286lbs)x5
152(335lbs)x3
belt/wraps
172(379lbs)x3
185(407lbs)x3
195(428lbs)x3
205(452lbs)x3
220(484lbs)x3
180(396lbs)x3x3
pause squat
100(220lbs)x2
120(264lbs)x2
140(308lbs)x2

Leg Press (repsxplates per side)
6x2
6x4
6x6
6x8
6x10

Lunge
35x2 lengths of gym

Bench Press - close grip
60(132lbs)x6
85(187lbs)x6
102(225lbs)x6
slingshot
125(275lbs)x6
135(297lbs)x6
145(319lbs)x6

Tricep Extension
30x10
35x10
40x10
50x10

A1)Dips
15x3
A2)Hanging Leg Raises
15x3

Nov 7 - SQ/DL

Front Squat
20(44lbs)x10
70(154lbs)x5x2
100(220lbs)x3
120(264lbs)x3
140(308lbs)x2
160(352lbs)x1
182(401lbs)x1
192(422lbs)x1 - PR
201(443lbs)x1 - PR
180(396lbs)x2x3
140(308lbs)x2 - slow descent+pause

Deadlift - conv below knee
70(154lbs)x5
110(242lbs)x5
152(335lbs)x5
193(425lbs)x3
221(486lbs)x3
193(425lbs)x3

Romanian DL
90(198lbs)x6
120(264lbs)x6
142(314lbs)x6

A1)Pulldowns
100x12
120x12
140x12
160x12
180x12
A2)Hanging Leg Raise
12x5

Hammer Curls
30x10
35
40
45
50

DB Preacher Curl
30x10
35x10x2

Back Extension
bw+25x15x4

Nov 5 - SQ/BP

Squat - high bar
60(132lbs)x5
102(225lbs)x5
125(275lbs)x3
145(319lbs)x3
155(342lbs)x3
165(365lbs)x3
175(386lbs)x3
145(319lbs)x10
102(225lbs)x10

Goodmornings
60(132lbs)x10x3

Lunge
walking, 4 trips no weight

3 hours later

Bench Press - comp grip
60(132lbs)x5
82(181lbs)x5
102(225lbs)x3
120(264lbs)x3
135(297lbs)x3
150(330lbs)x3
160(352lbs)x3 - PR
140(308lbs)x3 - long pauses
102(225lbs)x15

DB Press - incline
45x10
65x4
75x4
85x4
105x4
85x10

Pulldowns - ng
100x12
120x12
140x12
160x12
120x12

Week 6 Day 2 - BP

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
105(232lbs)x3
125(275lbs)x3
142.5(315lbs)x5x2
142.5(315lbs)x3
152.5(335lbs)x2x2
102.5(225lbs)x12 (had 5-7 left, got really lazy haha)

Incline DB Press
45x4
65x4
85x4
60x10
my shoulder still really doesn't like these

Incline Flies
25x10x4
Pull ups
bwx10x4

Week 6 Day 1 - SQ

Squat
60(132lbs)x5
90(198lbs)x5
120(264lbs)x5
145(319lbs)x5
162(358lbs)x5x2
3 sec pause high bar
105(232lbs)x3
125(275lbs)x3
145(319lbs)x3

Goodmornings
50(110lbs)x5
65(137lbs)x5
80(176lbs)x5

Leg Press - squat stance/depth
2x10
4x10
6x10
strip set
4x20
2x40

Side Bends
80x10x3

Week 5 Day 5 - SQ/CGBP

Squat
60(132lbs)x5
90(198lbs)x3
120(264lbs)x3
145(319lbs)x3
165(365lbs)x3
180(396lbs)x3
187.5(412lbs)x3x3
120(264lbs)x10

Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
107.5(238lbs)x5x4

JM Press
40(88lbs)x8
55(110lbs)x8x3

Hammer Curls
40x12x2
45x12x2

Pressdowns
light weightx40x2

Incline Curls
25x15x3

Week 5 Day 4 - DL

Deadlift - new form
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
170(374lbs)x1
190(418lbs)x1x10
210(462lbs)x1x2

Went really really well!

Romanian DL
70(154lbs)x8
100(220lbs)x6
120(264lbs)x4

Seated Rows - low
60x12
70x12
80x12
Seated Rows - high
50x12
60x12

Done 3 hours later:

Pulldowns - narrow neutral grip
60x12
70x12
80x12
90x10
100x8

Rear Delt Raises
15x30x3

Barbell Curls
60x12
70x10
80x8

Preacher Curls - machine
15x4

Since I strained my back the last 2 deadlift days, I tinkered with form a bit and came across a position that worked very very well. Looking forward to seeing how it goes down the road

Week 5 Day 3 - PP/Shoulders

Push Press
50(110lbs)x5
60(132lbs)x5
70(154lbs)x5
85(187lbs)x3
92.5(203lbs)x2
100(220lbs)x2
105(232lbs)x1
110(242lbs)x1
115(253lbs)x1

Seated DB Press
35x12
45x12
55x12

Side Raise
30x12x3

Front Plate Raise
10(22lbs)x20x3

Week 5 Day 2 - SQ

Squat
50(110lbs)x5
85(187lbs)x4
110(242lbs)x3
145(319lbs)x2
162(358lbs)x2
170(374lbs)x2
177.5(390lbs)x2
187.5(412lbs)x2
160(352lbs)x5x2
120(264lbs)x5

Hanging Leg Raise
bwx10x3

Side Bend
60x10x3

Week 5 Day 1 - SQ/BP

Squat
20(44lbs)x10
50(110lbs)x5
75(165lbs)x3
100(220lbs)x3
115(253lbs)x3
145(319lbs)x3
155(342lbs)x3

Leg Press
1x20
2x20
3x20
4x20

Bench Press - comp grip
20(44lbs)x10
50(110lbs)x10
75(165lbs)x5
90(198lbs)x4
105(232lbs)x3
115(253lbs)x3
125(275lbs)x3
135(297lbs)x2
115(253lbs)x8
105(232lbs)x10

DB Press - neutral grip
40x4
60x4
75x4
90x4
105x4
80x10

Pull ups - cg/uh
bwx12x3

Week 4 Day 4 - CGBP

Bench Press - close grip
60(132lbs)x5
75(165lbs)x4
90(198lbs)x3
102(225lbs)x3
110(242lbs)x3
120(264lbs)x3
127(281lbs)x2
135(297lbs)x1
100(220lbs)x10

Elbows out ext
30x10
40x10
50x10
40x10

Tri set of:
DB ext
Rolling DB ext
Tri Press
30x8x3

Hammer Curls
30x12
40x12x2

Incline Curls
25x12x3

Week 4 Day 1+2

Day 1 - Tuesday - SQ/BP

Squat - hb/beltless
20(44lbs)x10x5
60(132lbs)x5
90(198lbs)x5
125(275lbs)x3
145(319lbs)x3
160(352lbs)x3
175(385lbs)x1
190(418lbs)x1 - lb
205(452lbs)x1
hb pause
145(319lbs)x3
125(275lbs)x5
100(220lbs)x5

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x2
120(264lbs)x3
120(264lbs)x5
135(297lbs)x1
145(319lbs)x1 - fastest I`ve ever pressed this, had to work up
160(352lbs)x1
165(364lbs)x1 - PR! felt like I could have done a double, but it would have been all out

Incline Bench - close grip
60(132lbs)x4
75(164lbs)x4
90(198lbs)x4
105(232lbs)x4
85(187lbs)x10

Pulldowns - ng
180x10x4

Day 2 - Wednesday - PP

Push Press
40(88lbs)x5
55(121lbs)x5
70(154lbs)x3
85(187lbs)x3
100(220lbs)x3 - PR
112(247lbs)x1
125(275lbs)x1 - PR
125(275lbs)x2 - PR
100(220lbs)x3x8 in 5 minutes

Seated DB Press
35x15
45x15x2

Rear Delt Raise
20x15x4

Power Clean
50(110lbs)x3+1 jerk
70(154lbs)x2+1
80(176lbs)x2+1
90(198lbs)x2+1
100(220lbs)x1+jerk
110(242lbs)x1+2 jerk

Week 3 Day 5 - SQ/BP

Squat
static stretches in bottom with empty barx60 secondsx2
40(88lbs)x5
50(110lbs)x5
65(137lbs)x5
72(159lbs)x5
80(176lbs)x5
100(220lbs)x5

Leg Press - w/squat stance/slow negative
1x20
2x20
3x20

Floor Press - close grip
60(132lbs)x5x2
75(165lbs)x5
90(198lbs)x3
110(242lbs)x3x4

Elbows out ext
30x10
40x10
45x10
50x10

tri set of:
DB ext
Rolling DB ext
NG DB Press
25x8x3

Incline DB Curls
12x3

Preacher Curls
15x3

Back was tight still coming in, did a few sets of 5 and felt much looser afterwards, I'll keep doing light 5's until I'm feeling better, increasing the weight each day

Week 3 Day 4 - SQ/PP

Squat - hb/beltless
60(132lbs)5
100(220lbs)x4
145(319lbs)x2
175(385lbs)x1
190(418lbs)x1
205(452lbs)x1 - low bar
225(496lbs)x1 - belt
145(319lbs)x2 - high bar/beltless
165(364lbs)x2
180(396lbs)x2
195(429lbs)x2 - PR

Push Press
60(132lbs)x3
75(165lbs)x3
85(187lbs)x2
100(220lbs)x2
115(253lbs)x2
130(286lbs)x1 - PR!

Z Press (strict overhead press sitting on floor)
50(110lbs)x10x3

Side Raise - seated
20x12
25x12x2

Face Pulls
60x12x3

Back Ext - 45 degree
15x3

Done later while coaching Jenn

Hammer curls
8-12x5

Zottman curl
10-12x3

Cable curl - slow neg
10x3

Week 3 Day 3 - DL/SQ

Deadlift - sumo/beltless
70(154lbs)x5
110(242lbs)x4
140(308lbs)x3
190(418lbs)x2x3
200(441lbs)x2
210(462lbs)x2x2
220(484lbs)x2
240(528lbs)x2
210(462lbs)x2

Squat - hb/beltless
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
150(330lbs)x1
170(374lbs)x1

Power Shrug
60(132lbs)x5
100(220lbs)x5
145(319lbs)x5
165(364lbs)x5x2

Seated Row
120x10
140x10
160x10
180x10

First day over 200kg in awhile on deads, no pain either! took my stance in a little, and hips a little lower, more upright posture seems to take the stress off of the lower back, not really looking to push my deadlift right now, just work the volume and stay healthy

Week 3 Day 2 - SQ/BP

Squat - hb/beltless
20(44lbs)x10
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
150(330lbs)x1
160(352lbs)x1
170(374lbs)x1
177.5(389lbs)x1
145(319lbs)x3x3

Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x4
90(198lbs)x3
102.5(225lbs)x3
115(254lbs)x3x5
102.5(225lbs)x10

Incline DB Press - elbows in
40x10
60x10
75x10
60x10
(these hurt the shoulder a lot)

Pull ups - neutral grip
10x5

Rear Delt Raise
20x12x3

Week 3 Day 1 - SQ

Squat
high bar/beltless
60(132lbs)x5
100(220lbs)x4
145(319lbs)x2
175(385lbs)x1
low bar
190(418lbs)x1
205(452lbs)x1
225(495lbs)x1
200(440lbs)x3
185(407lbs)x3x2
high bar
145(319lbs)x2
160(352lbs)x2
170(374lbs)x2

Goodmornings
60(132lbs)x5x3

Powercleans
50(110lbs)x2+1
70(154lbs)x2+1x2
80(176lbs)x2+1x2
70(154lbs)x2+1x2


Good squats today, back felt great today

Week 2 Day 6 - FSQ/CGBP

Front Squat
60(132lbs)x3x3
90(198lbs)x3
105(232lbs)x2
125(275lbs)x1x3
(SI was acting up again, second time this week on fronts..)

Floor Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5x3

superset of:
Elbows out Ext
30x10
35x10
40x10
45x10x2
Incline DB Curl
25x12x5

Week 2 Day 5 - SQ

Squat - hb/no belt unless otherwise noted
20(44lbs)x10x2
60(132lbs)x5
100(220lbs)x4
130(286lbs)x2
150(330lbs)x1
170(374lbs)x1
185(407lbs)x1 - lb+belt
200(441lbs)x1
210(462lbs)x1
145(319lbs)x3x3 - hb/beltless
145(319lbs)x6

45 Degree Back Ext
15x3

Decided to put my belt on loose for the top sets today since my low back was hurting yesterday, just incase...they all felt good today

Week 2 Day 4 - DL/FSQ

Deadlift - conv
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
170(374lbs)x3
190(418lbs)x2x4

Front Squat
60(132lbs)x3x8
100(220lbs)x1x3
125(275lbs)x1

Rows
12x4

Pulldowns
12x4

The conventional deadlifts didn't feel nice on the SI, went into front squats feeling very tight so I just called it a day after 125 for safety sake

Week 2 Day 3 - SQ

Squat
20(44lbs)x10x2
60(132lbs)x5
100(220lbs)x3
130(286lbs)x2
160(352lbs)x1
185(407lbs)x1
200(441lbs)x1
125(275lbs)x3 - hb
145(319lbs)x3x2 - hb
160(352lbs)x2 - hb

Clean Pulls - to chest height
20(44lbs)xa bunchxa bunch
60(132lbs)x3x2
90(198lbs)x3
110(242lbs)x3
130(286lbs)x3
140(308lbs)x3 - hmmm

Week 2 Day 2 - FSQ/BP

Front Squat
20(44lbs)x10
60(132lbs)x5
90(198lbs)x3
110(242lbs)x2
130(286lbs)x2
145(319lbs)x1
160(352lbs)x1
180(396lbs)x1
100(220lbs)x3
115(258lbs)x3x2
100(220lbs)x3 - 3ct pause

Bench Press - med grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
107.5(237lbs)x3x8

Incline Press - close grip
50(110lbs)x10
60(132lbs)x10
70(154lbs)x10
80(176lbs)x10

Flyes - machine
12x4

Great day, felt very loose coming into the session. Front squat felt great, probably had 190 in my today. 180 had good speed but started to lose upper back tightness, so called that my "technical max" for the day and did my volume sets

Week 2 Day 1 - SQ

Squat - beltless
20(44lbs)x10x3
60(132lbs)x5x2
100(220lbs)x2
145(319lbs)x1
165(365lbs)x1
185(407lbs)x1
200(441lbs)x1
high bar
100(220lbs)x2
125(275lbs)x2
145(319lbs)x2
160(352lbs)x2
170(374lbs)x2
100(220lbs)x5

Goodmornings
50(110lbs)x10x3

First week pushing it a little more on the daily squats. 200 beltless felt good, good speed, hips shot up a bit at first, but that happened last week with 145, 165, 185 the first time I did those too

Week 1 Day 5 - SQ

Front Squat
20(44lbs)x10x2
60(132lbs)x5
85(187lbs)x3
100(220lbs)x2
120(264lbs)x1x2
140(308lbs)x1
100(220lbs)x2x2 - paused

Mobility + foam rolling
20 minutes

Week 1 Day 4 - SQ/DL

Squat
20(44lbs)x10x2
60(132lbs)x5
100(220lbs)x5
145(319lbs)x2x2
165(364lbs)x1
175(385lbs)x1
100(220lbs)x3

Deadlift  - beltless
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
200(441lbs)x3x6

Stiff Legs
120(264lbs)x5
140(308lbs)x5x2

Seated Row
100x12
140x12
180x12
200x12x2

bw 88.4kg

Felt really good today, been feeling better everyday I've been squatting so far, hope that holds up

Week 1 Day 3 - SQ

Front Squat
20(44lbs)x10x2
50(110lbs)x3
70(154lbs)x3
85(187lbs)x2
100(220lbs)x2
115(254lbs)x2x2
125(275lbs)x1
100(220lbs)x3 - paused
60(132lbs)x3 - paused

Cardio
Treadmill walking
20 minutes 3.5 incline, 3.5 speed

Squat everyday?.. Ok!

Starting Willie's squat everyday program, expecting to run it 4-6 weeks, but we shall see how it goes. I'm starting week one with light weights just to get used to squatting daily, next week I'll get into the actual program

Week 1 Day 1 (Monday) - SQ

Squat
20(44lbs)x20
60(132lbs)x5
100(220lbs)x3x2
125(275lbs)x3x2
145(319lbs)x2
100(220lbs)x10

Leg Press (plates per sidexreps)
2x10
4x10
6x10
7x10 drop set of 4x20

Lunge
20(44lbs)x12x3

Abs - hanging leg raise
10x3

Week 1 Day 2 (Tuesday) - SQ/BP

Squat
20(44lbs)x20
60(132lbs)x5
100(220lbs)x5
145(319lbs)x2x3
165(365lbs)x1
100(220lbs)x10

Bench Press - long pauses
60(132lbs)x5
85(187lbs)x5
102(225lbs)x3x8

Incline DB Press - high incline
40x10
55x10
70x10
85x10
55x10 - long pauses

Flyes
25x10x3

Side Raises
30x10x3
Face Pulls
35(77lbs)x15x3

Good start

Week 1 Day 1 - Squat

So I'm going into a 3-4 month period of mostly raw (some wraps and slingshot) training. Maybe a raw competition in late October if things are going well.
First month will be mostly "powerbuilding" type stuff, 5x5 main lifts, and push the assistance

Squat  - very narrow stance/high bar
60(132lbs)x5
100(220lbs)x5
125(275lbs)x5
150(330lbs)x5x5
100(220lbs)x10

Leg Press (plates per sidexreps)
1x12
3x12
4x12
5x12x2
strip set of
4x12-3x12

Goodmornings
60(132lbs)x10x4

Hanging Ab Raises
3x8 (knee's to elbows)

Good first day in, my raw definitely doesn't feel as solid as it should due to all the geared training I had been doing. Should take a couple of weeks to get back in the groove

Week 12 Day 2 - SQ/BP/DL

Squat
70(154lbs)x5
110(242lbs)x5
140(308lbs)x5
wraps
170(374lbs)x2
180(396lbs)x2
190(418lbs)x2
200(441lbs)x2

Bench Press - med grip
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5
120(264lbs)x2
slingshot
130(286lbs)x2
140(308lbs)x2
150(330lbs)x2

Deadlift
60(132lbs)x3
100(220lbs)x3
140(308lbs)x3x3

Felt great to get in and do something light, feeling very refreshed. Have to keep up my fluids, I was 90kg Sunday night, and after 2 days of 30+ degree weather I'm 87kg today

Week 12 Day 1 - SQ/BP (meet week)

Squat
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
suit bottoms/wraps
210(462lbs)x3
240(528lbs)x2x4
70(154lbs)x10x3

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3
1bd
130(286lbs)x3
2bd
140(308lbs)x3
150(330lbs)x3
chest
90(198lbs)x15

GHR Sit ups
15x3
Push ups
15x3

Week 11 Day 4 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x2
suit bottoms/belt
240(528lbs)x3x5
260(573lbs)x1

Bench Press - close grip
70(154lbs)x5
90(198lbs)x4
105(232lbs)x4x4

JM Press
50(110lbs)x8x2
60(132lbs)x8x2
Pull ups
10x4

Week 11 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x4
180(396lbs)x3
belt/wraps
210(462lbs)x2
240(528lbs)x1
suit bottoms (loose)
260(573lbs)x2x3
280(617lbs)x1x2


Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x2
1board
135(297lbs)x1
2board
150(330lbs)x1
shirt on
170(374lbs)x3
185(407lbs)x3
192.5(423lbs)x2
200(441lbs)x1
210(462lbs)x1
190(418lbs)x1

Goodmornings
60(132lbs)x5x5

Been feeling run down the last 1.5-2 weeks, skipped heavy squats on saturday, and it made a big difference, had lots of energy today, good speed on the squats and benches. Feeling ready now!

Week 10 Day 4 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
250(551lbs)x1x2
suit bottoms/belt
250(551lbs)x2x2
265(584lbs)x1x2
280(617lbs)x1
250(551lbs)x3
straps up
250(551lbs)x1

Bench Press - close gip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x4x4

Floor Tricep Extensions - w/football bar
40(88lbs)x10x4
Chin ups
bwx10x4

JM Press
45(99lbs)x10x3
Curls
45(99lbs)x10x3

No one around the gym today while I was pulling, so I couldn't get my straps up haha, did all my sets suit bottoms, then Shane came in so I figured I may as well get one straps up. Very easy

Week 10 Day 3 - SQ/BP

Squat
70(154lbs)x5x2
120(264lbs)x5
150(330lbs)x4
180(396lbs)x2
belt/wraps
210(462lbs)x2
230(507lbs)x2
suit bottoms
240(528lbs)x3x2
255(562lbs)x3x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3x3
132(291lbs)x2
2bd
140(308lbs)x3
145(319lbs)x3

Lunge
60(132lbs)x5x4
Rear Delt Raise
8(16lbs)x10x4
KB Hammer Curl
12(24lbs)x10x4

Week 10 Day 2 - Assistance

Was feeling really tight and sore today, was supposed to do deadlift partials, but that would have done more harm then good, so I did a quick little movement based session

Squat - high bar
60(132lbs)x5x3
90(198lbs)x5
120(264lbs)x5x3

Goodmornings
60(132lbs)x5x4
KB Press
24(48lbs)x10x4
Pullups
bwx10x4

Hanging Leg Raise
bwx10x4

Week 10 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x3
wraps/belt
210(462lbs)x2
suit bottoms
240(528lbs)x2
260(573lbs)x2x2
straps up
285(628lbs)x2x2

Bench Press - comp grip
70(154lbs)x5
90(198lbs)x4
110(242lbs)x3
125(275lbs)x2
shirt (42)
160(352lbs)x3
175(384lbs)x2
190(418lbs)x1

Flyes
8(16lbs)x10x4

Week 9 Day 3 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
210(462lbs)x2
240(528lbs)x2x3

Bench Press - close grip/paused/legs up
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x4

Flyes
12x10x4
Pullups
10x4

Deload day on deads, and I needed it, body was exhausted today

Week 9 Day 2 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
belt/wraps
180(396lbs)x2
210(462lbs)x2
230(507lbs)x2
suit bottoms
250(551lbs)x1
280(617lbs)x1
straps up
305(672lbs)x1
330(727lbs)x1 - PR!!

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3
130(286lbs)x2x2
1board
140(308lbs)x5
2board
150(330lbs)x5

Goodmornings
60(132lbs)x5x5

Push ups
+20kgx10x5

Really happy with how today went, I ended up a little wider than usual on the 330 rep, mostly because it was heavy as hell and I just went with where my feet ended up. 10kg PR

Week 9 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x4
180(396lbs)x3
suit bottoms/wraps
220(484lbs)x2
250(551lbs)x2
280(617lbs)x1
straps up
300(661lbs)x2 (strap tore on first rep, planned to do a triple, but it felt weird having one tight strap and one loose)

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x5
105(232lbs)x3
120(264lbs)x2
132(291lbs)x1
2board
145(324lbs)x1
shirt
170(374lbs)x2
190(418lbs)x2
200(441lbs)x1

DL competition for Tom in 2 hours..going to be a long day haha

Week 8 Day 3 - DL/BP

Deadlift
70(154lbs)x5
120|(264lbs)x4
170(374lbs)x3
220(484lbs)x2
suit bottoms (blue titan)
250(551lbs)x1
270(594lbs)x1
straps up
290(638lbs)x1
301(663lbs)x1
270(594lbs)x3

Bench Press - close grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x2,3,4,5,6

Shrugs
70(154lbs)x8
120(264lbs)x8
150(330lbs)x8
180(396lbs)x8

Reverse Curls
40(88lbs)x12x3
Plate pinch/flip
10kgx5+5
15kgx5+5x2

Week 8 Day 2 - SQ/BP

Squat
high bar
70(154lbs)x5
110(264lbs)x5
140(308lbs)x4
160(352lbs)x3
190(418lbs)x2
loose bottoms/wraps
230(507lbs)x2
260(573lbs)x2x3

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x5
105(232lbs)x5
120(264lbs)x5
130(286lbs)x5
1bd
140(308lbs)x3
2bd
150(330lbs)x3
3bd
160(352lbs)x3

KB Press
20(44lbs)x15x3
Split Squat - bar between legs
50(110lbs)x8x3

Was doing manual labour in the sun all day, combined with the heavy volume and intensity from last week made this one of the hardest workouts to get through in awhile

Week 8 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
wraps
200(441lbs)x2
suit bottoms (36)
230(507lbs)x2
260(573lbs)x1
280(617lbs)x1
straps up
300(661lbs)x1
320(705lbs)x1

Bench Press - comp grip/paused
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
120(264lbs)x1
140(308lbs)x1
shirt on (42)
160(352lbs)x3 - no touch
180(396lbs)x2 - no touch
190(418lbs)x1 - no touch
200(441lbs)x1 - no touch
210(462lbs)x1 - no touch :S

Guillotine Bench Press - to chin
70(154lbs)x10x3


bw - 85.1kg

Felt tired today, which is to be expected after squatting in gear on tues, and pulling in bottoms on thurs. Let my hips come up first on 320, which made it a little slower than it should have been, but overall was pretty happy with it.
Benches from 190-210 were all about a 1bd away from touching, the upper body size I've added in the upper back, lats and pecs have really made this shirt a bitch to use

Week 7 Day 4 - DL/BP

Deadlift
70(154ls)x5
120(264lbs)x4
170(374lbs)x3
220(484lbs)x3
240(528lbs)x1 - belt
suit bottoms (38)
240(528ls)x2
260(573lbs)x2
280(617lbs)x1x3

Bench Press - close grip
70(154lbs)x4
85(187lbs)x4
100(220lbs)x4
112.5(247lbs)x4x3
slingshot
120(264lbs)x4
130(286lbs)x4
140(308lbs)x4

KB Press
20(44lbs)x15x4
Bent Rows
60(132lbs)x10
80(176lbs)x10x3

Shrugs
140(308lbs)x15x3
KB ext
16(32lbs)x15x3

Week 7 Day 3 - SQ/BP

Squat
70(154lbs)x5x2
120(264lbs)x4
160(352lbs)x3x2
190(418lbs)x2
suit bottoms (loose)/wraps
220(484lbs)x3
240(528lbs)x2x3
255(562lbs)x2x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3
125(275lbs)x3x2
135(297lbs)x3
145(324lbs)x3x2 - volume PR
1board
150(330lbs)x5 - PR
155(342lbs)x4 - PR
2board
165(364lbs)x5 - PR

KB Press - 1 arm
24(48lbs)x12x3
Pull ups
bwx12x3

Tricep extensions - lying
50(110lbs)x12x3
Rear Delt Raises
8(16lbs)x15x3

Definitely one of the best raw bench sessions I've had, 4 PR's in one workout is never a bad thing

bw - 88.3

Week 7 Day 2 - Accessory/Deload

Power Clean
40(88lbs)x3x2
55(122lbs)x3
70(154lbs)x3
90(198lbs)x2x2
100(220lbs)x1x2
110(242lbs)x1 + 1 Push Press

Behind the Neck Press - wide grip
20(44lbs)x10
40(88lbs)x8
55(122lbs)x5x2

circuit of:
Tricep Extensions
45(99lbs)x15x3
Curls
45(99lbs)x15x3
Rear Delt Raise
5(10lbs)x15x3

Felt pretty tired and unmotivated this morning, so just went in and fooled around a little bit, nothing strenuous

Week 7 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
180(396lbs)x2
suit bottoms (loose)
210(462lbs)x3
240(528lbs)x2
265(584lbs)x2x2
280(618lbs)x2x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x2
shirt on (superK... soooo tight now)
140(308lbs)x3 - pretty much just cracked the elbows
160(352lbs)x3 - 4bd height
180(396lbs)x3x2 - 2bd height
190(418lbs)x3 - 2bd height

Wow...can't believe how much tighter the shirt is now, I couldn't really arch much, and could barely get my hands out to the rings. Before nationals I was touching triples at 180 in this shirt, Time to go up a size

Felt pretty shitty coming into this one, low energy, feeling tight through the hips/groin and shoulder girdle, warmed up as best I could and got after it. Got all of the numbers I was supposed to, just not with the speed they should have been

bw - 87.1kg

Week 6 Day 4 - DL/BP/DL

Deadlift - to knees
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
regular pulls
250(551lbs)x2x2
suit bottoms (32 Fusion)
250(551lbs)x2x2
280(618lbs)x1x3

Bench Press - close grip/paused
70(154lbs)x4
90(198lbs)x4
105(232lbs)x4
120(264lbs)x4x2

Romanian Deadlift
70(154lbs)x8
120(264lbs)x5
155(342lbs)x4x3

KB Press - 1 arm
24(48lbs)x10x4
Pull ups - medium neutral grip
10x4

Good deadlifts today, easy peasy. Lockouts felt smooth

Week 6 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
180(396lbs)x2
belt/wraps
210(462lbs)x3x4
beltless
120(264lbs)x3x2 - 10 second neg

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
122.5(271lbs)x3x3
1board
130(286lbs)x5
140(308lbs)x3
2board
150(330lbs)x5
160(352lbs)x3

Guillotine Bench Press - to collarbones
70(154lbs)x10x5

Bulgarian Split Squats
32(64lbs)x8x3 per leg

Week 6 Day 2 - DL/BP

Deadlift - conventional/from high mats
70(154lbs)x5
120(264lbs)x5
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3x5

Bench Press - legs up/mg
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5x3

Pull ups - mng
12x4

Rear Delt Raise
5x15x3

Week 6 Day 1 - SQ/BP

Squat
70(154lbs)x5x2
120(264lbs)x3
170(374lbs)x3
suit bottoms (loose blue suit)
190(418lbs)x3
wraps
220(484lbs)x3
240(528lbs)x3
265(584lbs)x2x4

Bench Press  - comp grip
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3
130(286lbs)x2
140(308lbs)x2
150(330lbs)x1
160(352lbs)x1 ties PR but much easier
slingshot
170(374lbs)x2

KB Press
20(44lbs)x15x3

First day back in the loose bottoms, took a few sets to start feeling right, weight was moving easily though.

Week 5 Day 4 - DL/BP

Deadlift - low mats (3")
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
220(484lbs)x3
250(551lbs)x2x2
270(594lbs)x2x2
290(638lbs)x1
300(661lbs)x1x3
275(605lbs)x3

Bench Press - close grip/paused
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3x2
120(264lbs)x2x4

DB Rows
30(66lbs)x10+10
50(110lbs)x18+16

Shrugs
70(154lbs)x10
110(242lbs)x10
150(330lbs)x10
180(396lbs)x10
150(330lbs)x15

Pressdowns
orange bandx20x3
KB Curls
16(32lbs)x12x3

Week 5 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
190(418lbs)x2 - belt
210(462lbs)x2
wraps
225(496lbs)x2x4
200(441lbs)x2x2

Bench Press - comp grip/paused
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
120(264lbs)x3x2
slingshot
135(297lbs)x3
150(330lbs)x3
160(352lbs)x2x2
slingshot off
3bd - close grip
120(264lbs)x8x2

Bench Press -  comp grip to collar bones
70(154lbs)x10x4

Rear Delt Raise
5x15x4

Much better squats than saturday, felt a lot looser going into the workout and great after my mobility work. 225 was moving very well today, and depth was better

bw - 89.0kg

Week 5 Day 2 - DL/BP

Deadlift - with 3 stop (inch off floor, below knee, above knee)
70(154lbs)x3
120(264lbs)x3
160(352lbs)x3
200(441lbs)x2x3

Bench Press - med grip
70(154lbs)x5
85(187lbs)x4
105(232lbs)x3x2
125(275lbs)x3x3

DB Press - incline
50x10
65x10x4

Pulldowns - close nuetral grip
115x15
145x10
175x10x3


3 stop deadlifts are definitely the hardest deadlift variation I've ever done, felt great though, gave a new meaning to the term keep tight

Week 5 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
belt/wraps
190(418lbs)x2
200(441lbs)x2
220(484lbs)x2
210(462lbs)x2x2

Bench Press
70(154lbs)x5
90(198lbs)x3
105(232lbs)x3x4

Stopped here, very sore and stiff today, all through my lower back, hip flexors and external rotators, no matter how much mobility work I did, wouldn't loosen up. Also had no real desire to train today, so I called it a day.

Week 4 Day 4 - DL/BP

Deadlift - stop at knee's
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
Deadlift
230(507lbs)x3
250(551lbs)x2x6
210(462lbs)x2x2

Bench Press - close grip/fat bar/paused
65(138lbs)x5
85(187lbs)x4
105(232lbs)x3x2
120(264lbs)x2x4

DB Rows
30(66lbs)x10x2
50(110lbs)x15+15

Shrugs - snatch grip
60(132lbs)x10
110(242lbs)x10
160(352lbs)x10
110(242lbs)x20

KB Extensions
16(32lbs)x12x3
KB Hammer Curls
16(32lbs)x12x3

Best my deadlift has felt in a very very long time. Seems the technique changes and more frequency pulling from mats has helped

Week 4 Day 3 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(354lbs)x3
add belt/wraps
190(418lbs)x4
210(462lbs)x4
230(507lbs)x4
250(551lbs)x4 - PR
210(462lbs)x2x3

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x3x2
slingshot on
135(297lbs)x3
150(330lbs)x3x4

Floor Press - close grip/fat bar
65(138lbs)x8
85(187lbs)x8
105(232lbs)x8x3
supersetted with
Pull ups - neutral grip
8x4

Pressdowns
orange bandx15x3
Reverse Curls
30(66lbs)x15x3

Good day, was happy with the 250x4, thats a big PR for me, I have never done it for more than 2 I don't think. Depth was iffy on most, but I was squatting alone...again! No excuse I know, but it's the reason

bw - 89kg

Week 4 Day 2 - DL/OHP

Deadlift - from low mats (3")
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3x4 - belt

OHP
50(110lbs)x4x2
70(154lbs)x4x3

Bent Over Row
70(154lbs)x10
90(198lbs)x10x3

Goodmornings
70(154lbs)x5x4
KB Curls
16(32lbs)x10x4

Week 4 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
Belt/wraps
190(418lbs)x2
210(462lbs)x2
230(507lbs)x2
250(551lbs)x2
260(573lbs)x2
210(462lbs)x4

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
125(275lbs)x3x4
125(275lbs)x10
2bd - med grip
140(308lbs)x3
3bd
150(330lbs)x3

Week 3 Day 4 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
210(462lbs)x3x2
240(528lbs)x3x4
Conventional
170(374lbs)x2
210(462lbs)x2
240(528lbs)x1
260(573lbs)x1

Bench Press  - close grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
112.5(248lbs)x3x4
1bd
120(264lbs)x5x2

Shrugs
70(154lbs)x10
110(242lbs)x10
140(308lbs)x10x3
70(154lbs)x30

KB Extensions
12(24lbs)x15x3
KB Hammer Curl
12(24lbs)x15x3

Deadlifts were weird today, felt easy, good bar speed, just no matter what I did, I had a hard time keeping  my position. My left knee kept wanting to come in which has never happened before

Week 3 Day 3 - SQ/BP/SQ

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
190(418lbs)x2 - belt
wraps
215(474lbs)x3
240(528lbs)x6 - PR
200(441lbs)x3x3

Bench Press - med grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x3x3
130(286lbs)x2x2

KB Press
20(44lbs)x15x4

Front Squat
70(154lbs)x4
110(242lbs)x3
130(286lbs)x2
150(330lbs)x1
160(352lbs)x1

Goodmornings
70(154lbs)x5x5

Pretty happy with today, 240 was the goal in 2 weeks time. I definitely cut the last 2 a bit high as I was getting pretty tired and had no spotters. I was actually the only one in the gym

bw - 89kg

Week 3 Day 2 - DL/OHP/DL

Deadlift - w/1 stop
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
190(418lbs)x2x4

Push Press(first time doing overheads in almost 8 months)
40(88lbs)x5
55(121lbs)x3
70(154lbs)x3
90(198lbs)x2
110(242lbs)x1
122(271lbs)x1 - PR

Deadlift - from mats (5")
160(352lbs)x3
210(462lbs)x3
240(528lbs)x3x4

Pull ups
10/10/10/17

Good day today, everything was easy. Deadlifting without a belt for most of this training cycle. Was really surprised with the PP PR, it was pretty easy as well

Week 3 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x3
add belt/wraps
210(462lbs)x3x3
240(528lbs)x2x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3x4
2board
140(308lbs)x3
150(330lbs)x3
3board
160(352lbs)x3
170(374lbs)x3

KB Press
24(48lbs)x10x3
Rear Delt Raise
8(16lbs)x10x3

Squats felt a little harder than they looked, back was tired from the heavy beltless deads on Thurs

Week 2 Day 5 - DL/BP

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
200(441lbs)x3
220(484lbs)x3
250(551lbs)x3x5
280(617lbs)x1 - belt

Bench Press - close grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
115(254lbs)x3x3
2board
130(286lbs)x3
140(308lbs)x3

Bent Over Row - w/fb bar
70(154lbs)x10
80(176lbs)x10
90(198lbs)x10

KB Extensions
16(32lbs)x12x3
Hammer Curls - w/fb bar
50(110lbs)x8x3

Deads felt great today, practicing the new "form", squeezing the bar off the floor, narrower stance, knee's   way out. Have to get used to the slower speed off the floor until I get used to the position

Week 2 Day 4 - SQ/BP/SQ

Squat
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
190(418lbs)x6 - belt/wraps
210(462lbs)x6
220(484lbs)x6x2

Bench Press - med grip/paused
70(154lbs)x5
1board
90(198lbs)x5
110(242lbs)x5x3

KB Fly
8(16lbs)x12
12(24lbs)x12x2

Front Squat
50(110lbs)x4
100(220lbs)x4
120(264lbs)x4
140(308lbs)x4

6's in wraps = death to Evan

However, the plan was 3 sets of 6 at 210, but it felt really good so I bumped it up to 220. The goal is 240x6 in 3 weeks time, pretty confident about hitting that

Week 2 Day 3 - BP

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3x3
127.5(281lbs)x3x2
135(297lbs)x2x2
2board
140(308lbs)x5
145(319lbs)x5
150(330lbs)x5
155(341lbs)x5
160(352lbs)x5

KB Press
24(49lbs)x15x3
Pull ups
10x3

KB Tricep Extensions
16(32lbs)x12x3
Rear Delt Raise
8(16lbs)x12x3

Week 2 Day 2 - DL/BP/DL

Deadlift - from deficit (3 mats)
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x2x4

Bench Press - mg/lu
60(132lbs)x5
75(165lbs)x5
92.5(203lbs)x5x3

Deadlift - off high mats (5.25")
120(264lbs)x3
160(352lbs)x3
210(462lbs)x3
240(528lbs)x3x5

Goodmornings
50(110lbs)x15x3

Best deadlift day I've had in a long time, form felt solid, finally starting to get what I'm supposed to. Squeezing the bar off the floor and mats, maintaining same back angle then finishing with the glutes. Really pushing deads this cycle for Provincals

Week 2 Day 1 - SQ/BP

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x3
180(396lbs)x3
210(462lbs)x3x5 - belt/wraps

Bench Press - w/2chain per side (approx 65-70lbs)
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
112.5(248lbs)x2x2
2board
122.5(271lbs)x5
130(286lbs)x5
3board
140(308lbs)x5

Narrowed my grip and stance up on squats, felt great, I'd still go a little wider in gear, but it will be nice to be out of my suit bottoms for 2-3 weeks

bw - 89.0kg

Week 1 Day 5 - DL/BP

Deadlift
70(154lbs)x5x2
120(264lbs)x4
170(374lbs)x3
210(462lbs)x3x2
240(528lbs)x3x4 - belt

Bench Press - close grip/paused
60(132lbs)x4
90(198lbs)x4
105(232lbs)x4x2
112.5(248lbs)x4x2
2board
120(264lbs)x4
3board
132.5(292lbs)x4

1 arm KB Row
24(48lbs)x10+10
40(88lbs)x15+15x2

Trap Bar Shrugs
55(121lbs)x10
95(209lbs)x10
145(321lbs)x10x2

1 arm KB Floor Press
24(48lbs)x12+12
32(71lbs)x12+12x2
Reverse Curls
35(77lbs)x12x3

Week 1 Day 4 - SQ/BP

Squat
70(154lbs)x5
110(242lbs)x4
140(308lbs)x4
160(352lbs)x4
180(396lbs)x4
190(418lbs)x4 - belt/wraps
200(441lbs)x4x2

Pause Squat - beltless/3count
70(154lbs)x4
110(242lbs)x4
140(308lbs)x4x2

Bench Press - med grip
70(154lbs)x5
1board
90(198lbs)x5
105(232lbs)x5x2
2board
120(264lbs)x5x2

Skipped assistance, was feeling really tired/weak today. I realised midway through, all I had to eat at this point, was an omelet, 1 piece of toast, and a bowl of mini wheats, this was at 4pm. Was really busy at work, and guess just lost track, can't let that happen anymore

Week 1 Day 3 - BP/Assistance

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x3x3
127.5(281lbs)x2x2
2board
140(308lbs)x5
150(330lbs)x5
3board
160(352lbs)x5

KB Press
24(49lbs)x10
32(71lbs)x10x3

Pull ups
10x4

KB Tricep Extensions
16(32lbs)x12x3
Lateral Raises
8(16lbs)x12x3

Week 1 Day 2 - BP/DL

Bench Press - med grip
60(154lbs)x5
75(165lbs)x5
90(198lbs)x5x4

Deadlift - from low blocks (3.5")
60(132lbs)x5
110(242lbs)x3
160(352lbs)x3
210(462lbs)x3
240(528lbs)x3x4 - belt

Tbar Row
45(99lbs)x10
60(132lbs)x10
75(165lbs)x10x2

Curls
40(88lbs)x12x3
Pressdowns
12x3

Felt a little stiff and sore coming into this session but felt great come deads. I'm doing more pulls from low and high block this training block and really focusing on squeezing the bar off the floor/blocks and accelerating to lockout. It felt very smooth today, and all lockouts were crisp and balanced

Week 1 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x3 - wraps
200(441lbs)x3 - wraps
loose bottoms
220(484lbs)x3
240(528lbs)x3x4

Bench Press w/2 chains per side(approx 40-50lbs) - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x3
2board
120(264lbs)x5
130(286lbs)x5

KB Press (standing)
20(44lbs)x12x3
Rear Delt Raise
8(16lbs)x12x3
KB Extension
12(24lbs)x12x3

First main day back, 240kg felt like 340kg on my back haha, moved well though. Excited for this training block. My coach/advisor made some changes to my training, looking forward to seeing how it pays off

Post Nationals Training

Monday
Bench Press - comp grip/paused
60(132lbs)x5x2
80(176lbs)x5
100(220lbs)x3
110(242lbs)x2
120(264lbs)x1
add slingshot
145(319lbs)x2
160(352lbs)x2
170(374lbs)x1

Squats
60(132lbs)x5x5 haha


Tuesday
Squat - very narrow
70(154lbs)x5
110(242lbs)x5
150(330lbs)x4
170(374lbs)x4
190(418lbs)x4x2
150(330lbs)x4x2
110(242lbs)x4

Bench Press - med grip
70(154lbs)x5
90(198lbs)x5
105(232lbs)x5x4

KB Press
20(44lbs)x10x5
Goodmornings
70(154lbs)x5x5

Thursday
Deadlift - beltless
60(132lbs)x5
100(220lbs)x3
150(330lbs)x3
200(441lbs)x3
210(462lbs)x2x4

Bench Press - close grip
60(132lbs)x6
90(198lbs)x6
105(232lbs)x4x4

Deadlift - below knee/conventional
70(154lbs)x4
110(242lbs)x4
160(352lbs)x4
210(462lbs)x4x3

Week 19 Day 2 - Bench Press/Deadlift

Bench Press - comp grip/paused
60(132lbs)x5
80(176lbs)x4
100(220lbs)x3
110(242lbs)x2
125(275lbs)x1
135(297lbs)x1
2board
150(330lbs)x1
shirt on + 2board
160(352lbs)x2
170(374lbs)x2
1board
180(396lbs)x2

Deadlift
60(132lbs)x3
110(242lbs)x3
160(352lbs)x2
suit bottoms
210(462lbs)x2
straps up
240(528lbs)x2x2

Bent Rows
60(132lbs)x10x4

Solid last main workout, bench flew, deadlift was effortless

Week 19 Day 1 - Squat/Bench Press

Squat
70(154lbs)x3x2
120(264lbs)x3
160(352lbs)x3
200(441lbs)x2 - belt
suit bottoms (loose)
240(528lbs)x2x4

70(154lbs)x5x3
100(220lbs)x5x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x2x3

circuit of:
Goodmornings
70(154lbs)x5x3
KB Press
20(44lbs)x10x3
Band Pullaparts
orange bandx15x3

Good last real squat workout, everything felt good, squats were plenty deep, good speed. Feeling ready to go for next weekend!

bw - 88.7kg

Week 18 Day 5 - Deadlift/Bench Press

Deadlift
60(132lbs)x3
100(220lbs)x3
140(308lbs)x3x2
180(396lbs)x3x2
220(484lbs)x2x2
240(528lbs)x2
200(441lbs)x2x2

Bench Press - med grip
60(132lbs)x5
80(176lbs)x4
100(220lbs)x3x3

Back Extensions
10x3

Week 18 Day 4 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x4
160(352lbs)x2
190(418lbs)x2
suit bottoms
210(462lbs)x3
240(528lbs)x3x3
250(551lbs)x3
260(573lbs)x1

Bench Press - close grip/paused
60(132lbs)x5
80(176lbs)x4
100(220lbs)x3x2
120(264lbs)x2x2
3board
130(286lbs)x3
140(308lbs)x3

Push ups
20x3
Pressdowns
20x3

Feeling great, bodyweight is holding steady in the 88-88.5 range. I'm feeling the healthiest and most rested I ever have going into a meet. Nothing left above 500lbs in any lift now until Nationals

Week 18 Day 3 - Bench Press

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x1
130(286lbs)x1
140(308lbs)x1
2bd
150(330lbs)x1
shirt on
160(352lbs)x2
175(384lbs)x2x2
1bd w/long press command
190(418lbs)x1
200(441lbs)x1
210(462lbs)x1

KB Standing Press
20(44lbs)x10x4

Everything felt great today, spent more time warming up for bench with mobility and it helped a lot. 190/200/205-210 should make for good attempts for Nationals

Week 18 Day 2 - Deadlift/Bench Press

Deadlift
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
190(418lbs)x2
215(474lbs)x2x4

Bench Press - legs up
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5x5

KB Press
24(48lbs)x10x4

superset of:
Rear delt raise
5x15x3
Curls
40x15x3
Hanging leg raise
bwx15x3

Week 18 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5x2
120(264lbs)x4
150(330lbs)x3
180(396lbs)x2
suit bottoms (loose suit)
210(462lbs)x2
240(528lbs)x2
straps up
255(562lbs)x2x4

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x3x2
130(286lbs)x3
140(308lbs)x3
2bd
150(330lbs)x5
155(342lbs)x3
3bd
165(364lbs)x3

superset of
KB Press
24(48lbs)x10x3
KB Row (high to chest)
24(48lbs)x10x3

Week 17 Day 5 - Squat/Bench Press/Deadlift

Squat
70(154lbs)x4x2
120(286lbs)x4
160(352lbs)x4
180(396lbs)x2x2

Bench Press - close grip/paused
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
110(242lbs)x3
120(264lbs)x2x3

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
200(441lbs)x2
220(484lbs)x2
suit bottoms
240(528lbs)x2
260(573lbs)x1
straps up
280(618lbs)x1
straps down
285(628lbs)x1
straps up
295(651lbs)x1
straps down
260(573lbs)x2x2

Pendlay Row
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5
110(242lbs)x5

Week 17 Day 4 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x2
200(441lbs)x1
215(474lbs)x1
227.5(501lbs)x1 - PR beltless
suit bottoms
240(528lbs)x2
265(584lbs)x2
straps up
265(584lbs)x2x2

KB Press
24(48lbs)x10x4

KB Extensions
12(24lbs)x10x4

Row
80(176lbs)x5x4

Abs on GHR
10x4

Week 17 Day 3 - Bench Press

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
120(264lbs)x2
130(286lbs)x1
140(308lbs)x1
150(330lbs)x1
162.5(358lbs)x1
shirt (reg Katana A/S)
170(374lbs)x2
185(408lbs)x1
190(418lbs)x1x2
190(418lbs)x3 (1 to chest, 1 to 1bd, 1 to 2bd)

slingshot
120(264lbs)x5
140(308lbs)x3
160(352lbs)x2
170(374lbs)x1 - PR
180(396lbs)x1 - PR

Week 17 Day 2 - Deadlift/Bench Press/Deadlift

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
200(441lbs)x2x2
230(507lbs)x2x2
250(551lbs)x2
250(551lbs)x1

Bench Press - 6 sec pause/med grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5x5

Deadlift off mats - 3" off floor
70(154lbs)x5
120(264lbs)x5
170(374lbs)x5
220(484lbs)x5
260(573lbs)x5x2
290(638lbs)x1

Week 17 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5x2
120(264lbs)x5
150(330lbs)x3
180(396lbs)x3 - belt
210(462lbs)x2 - wraps
suit bottoms on (looser suit)
240(528lbs)x2
260(573lbs)x2x2
straps up
280(618lbs)x1
300(661lbs)x1

Bench Press - semi narrow grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3
115(258lbs)x3x2
125(275lbs)x2x3
extra wide grip/paused
70(154lbs)x10x5

Front Squats - paused
70(154lbs)x3
90(198lbs)x3
110(242lbs)x3
130(286lbs)x3

Lunges
70(154lbs)x5x3

Week 16 Day 5 - Deadlift/Bench Press

Deadlift
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x3
200(441lbs)x2
220(484lbs)x1
250(551lbs)x1 - belt
suit bottoms on
245(540lbs)x1
straps up
245(540lbs)x1
260(573lbs)x1x5
270(594lbs)x1
280(618lbs)x1

Bench Press - close grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3x2
110(242lbs)x3x2
120(264lbs)x2x2
130(286lbs)x2
140(308lbs)x2

superset of
KB Press
24(48lbs)x10x3
Pulldowns
10x3
Pressdowns
10x3

Week 16 Day 4 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x2
205(452lbs)x1 - belt
220(484lbs)x1 - wraps
suit bottoms
240(528lbs)x2
straps up
265(584lbs)x2x2
285(628lbs)x2x2

Lunge
50(110lbs)x5x5

KB Press
20(44lbs)x10x5
20(44lbs)x41

Pressdowns
orange bandx20x3

Week 16 Day 3 - Bench Press

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
110(242lbs)x2
140(308lbs)x1
shirt on/beltled
165(364lbs)x2 - 3board
185(407lbs)x1 - no touch
197.5(434lbs)x1 - touched/arch flattened out
took off belt
202.5(446lbs)x1 - much easier

Close grip bench - slingshot/flat back
120(264lbs)x5
130(286lbs)x5
140(308lbs)x5

superset of:
KB OHP
20(44lbs)x12x3
Rear delt raise
5x15x3
Pressdowns
15x3

Didn;t like benching with the belt on at all, made me touch too low/bring my elbows in more than I like, and I was flattening my arch out as it neared my chest. Took the belt off and had much smoother press at 202.5, which was actually pretty easy. 200 would be a good second attempt

Week 16 Day 2 - Deadlift/Bench Press/Deadlift

Deadlift - beltless
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
215(474bs)x2
240(528lbs)x5x2

Bench Press - med grip/legs up
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5x3

Deadlift - conventional/from knees
120(264lbs)x5
170(374lbs)x5
220(484lbs)x3
250(551lbs)x3x3

Week 16 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
190(418lbs)x2
suit bottoms on
220(484lbs)x1
260(573lbs)x1
straps up
285(628lbs)x1 - tore altered strap, took this suit off and put old looser one on
305(672lbs)x1x3
310(684lbs)x1

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x5
105(232lbs)x3x2
120(264lbs)x2x3
130(286lbs)x2
slingshot
140(308lbs)x2
150(330lbs)x2
160(352lbs)x2
slingshot off
100(220lbs)x10

So squats didn't go exactly as planned, my old suit is a fair bit looser than the comp suit. But I'll get the straps altered again. All and all though good speed on the work sets. Set 1 of 305 felt off as I had a good 15 minute break while changing suits and getting set up
Bodyweight is down today as well, 87.1kg...thats 3.5kg down from Westerns, have to get eating

Week 15 Day 5 - Deadlift/Close Grip Bench

Deadlift
70(154lbs)x5
120(264lbs)x4
170(374lbs)x3
210(462lbs)x2
240(528lbs)x2
suit bottoms on (32 Fusion)
260(573lbs)x1x2
straps up
260(573lbs)x1x3
280(618lbs)x1
290(639lbs)x1
straps down
260(573lbs)x2x2

Bench Press - close grip/paused
70(154lbs)x5
90(198lbs)x5
110(242lbs)x3x2
loose slingshot
125(275lbs)x3
135(297lbs)x3
150(330lbs)x3

Pull ups
10/10
+15kgx10

Pressdowns
orange bandx10x3
Curls
10x3

Much much much better pulls this week. Lockout was smooth and easy. I narrowed my stance up and kept much tighter and patient

bw - 88.0kg

Week 15 Day 4 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
180(396lbs)x3
200(441lbs)x3 - wraps
240(528lbs)x2x2 - loose bottoms
250(551lbs)x2x3

Bench Press - med grip/legs up
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5
110(242lbs)x5x2
115(253lbs)x5

Goodmorings
80(176lbs)x10x4
Pressdowns
obx15x4

Week 15 Day 3 - Bench Press

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x5
100(220lbs)x4
110(242lbs)x3
120(264lbs)x2
130(286lbs)x1
140(308lbs)x1
2board
150(330lbs)x1
shirt
165(364lbs)x2
180(396lbs)x2x2
190(418lbs)x1x2 - commands
195(429lbs)x1 - commands

KB Press
24(49lbs)x10x5
Pressdowns
orange bandx15x4
Rear delt raises
8(16lbs)x15x4

Week 15 Day 2 - Deadlift/Bench Press

Deadlift - convnetional
70(154lbs)x5
110(242lbs)x4
145(319lbs)x3
172(379lbs)x3
212(468lbs)x2x2
225(496lbs)x2x2 - belt

Bench Press - med grip/legs up
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5x5

KB Press
24(49lbs)x10x5
Tbar Row
60(132lbs)x10x5
Goodmornings
60(132lbs)x5x5

Week 15 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
180(396lbs)x3
suit bottoms on
210(462lbs)x3
240(528lbs)x2
260(573lbs)x2x2
280(617lbs)x2x3

Bench Press - med grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x3x2
127.5(280lbs)x2x2
2board
140(308lbs)x5x2

KB Shoulder Press
20(44lbs)x12x3

Good day, comp suit was tight! all sets moved well, was getting parallel and a little lower on my work sets which is a good sign

Week 14 Day 5 - Deadlift/Close grip Bench

Deadlift
70(154lbs)x5
120(264lbs)x5
170(374lbs)x4
220(484lbs)x3
36 super centurion
240(528lbs)x2 - sb
260(573lbs)x2x2 - sb
280(617lbs)x1x5 - su (some reps good, some shitty lockouts)
260(573lbs)x1x2 - su

Bench Press - close grip/paused
60(132lbs)x5
80(176lbs)x4
95(209lbs)x3x2
110(242lbs)x3x3

Deadlift - conventional from knee
100(220lbs)x5
160(352lbs)x3
210(462lbs)x3
250(551lbs)x5x3

Ah..first day straps up, form was on raw and straps down, as soon as the straps went up, I went right back to old habits of trying to throw the shoulders back before the hips are through. First and second single were good, great speed on all reps. The next 3 weeks will be all straps up deads on this day in the 240-260 range for 2's and 3's to correct those mistakes.
Also going to stick with the 38 as it has looser straps than the 36 which is far too tight

Week 14 Day 4 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
180(396lbs)x3 - belt
210(462lbs)x3 - wraps
240(528lbs)x2x5 - loose bottoms
120(264lbs)x5 - hb
140(308lbs)x5x2 - hb

Bench Press - mg paused
60(132lbs)x5
80(176lbs)x5
100(220lbs)x3x2
110(242lbs)x3x2
1bd
120(264lbs)x3
2bd
130(286lbs)x3

DB Flyes
25lbsx15x3

Leg Press - narrow(lbs)
250x6
430x6
610x6
700x6
790x6
520x12

Leg Curls
15x3

First week in the suit twice..should be interesting

Week 14 Day 3 - Bench Press

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x2x2
132.5(291lbs)x2x2
2board
145(319lbs)x2
shirt on
170(374lbs)x3
180(396lbs)x3x3
190(418lbs)x1

DB Press
10x5

Pressdowns
20x5

Week 14 Day 2 - Deadlift/Bench Press

Deadlift - deficit
70(154lbs)x3
110(242lbs)x3
145(319lbs)x3
172.5(379lbs)x2x2
190(418lbs)x2x4

Bench Press - med grip/feet up
70(154lbs)x5
90(198lbs)x5
100(220lbs)x5x4

Rows
10x5

Abs
10x5

Week 14 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x3
160(352lbs)x3
180(396lbs)x2
loose sb on
220(484lbs)x3
252.5(556lbs)x3
260(573lbs)x2x4

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x4
105(232lbs)x3x2
120(264lbs)x2x3
130(286lbs)x2x2
2board
140(308lbs)x3x3

DB Press
60x10x3

Leg Press (narrow)
250x10
430x10
520x6x4

Treadmill walking
15 mins, easy pace, low incline

Back was still fatigued from heavy deads on thursday, I knew that would be the case, so it went as well as expected

Week 13 Day 5 - Deadlift+Bench Press(close grip)

Deadlift
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
220(484lbs)x2
250(551lbs)x2 - belt
suit bottoms on
270(594lbs)x2x2
290(638lbs)x2
300(661lbs)x1
310(683lbs)xmiss..well, got it up, but hitched around knee's..got lazy with my form, switched back to old habits, won't happen again
270(594lbs)x2

Bench Press - close grip
60(132lbs)x5
90(198lbs)x4
100(220lbs)x3
110(242lbs)x3x2
120(264lbs)x3
130(286lbs)x2x2

TBar Rows
40x12x3
Pressdowns
15x3

Week 13 Day 4 - Squat/Bench Press(boards)

Squat
70(154lbs)x5
110(242lbs)x5
140(308lbs)x3
170(374lbs)x3
190(418lbs)x2 - belt
210(462lbs)x2x4 - wraps
110(242lbs)x4 - belt
130(286lbs)x4
150(330lbs)x4
170(374lbs)x4

Bench Press - comp grip
70(154lbs)x5
90(198lbs)x3
110(242lbs)x2
2board
130(286lbs)x2
145(319lbs)x2
155(342lbs)x2
3board
162(358lbs)x2
170(374lbs)x2

Incline DB Press
25x10x3

Leg Press (lbs)
250x10
430x10x2
610x10x2

Seated Row
60kgx10
80x10x2
100x10

Week 13 Day 3 - Bench Press

Bench Press - comp grip/paused
70(154lbs)x5
85(187lbs)x3
100(220lbs)x3
120(264lbs)x2
130(286lbs)x2
140(308lbs)x2x2
150(330lbs)x1x2 (happy! heaviest I've gone to the chest raw since the shoulder injury 4+ months ago)
2bd
155(342lbs)x2
shirt on
165(364lbs)x3
180(396lbs)x3x4
190(418lbs)x2 - 1board/long pause

KB Press
24x10x4

Rear Delt Raise
12x10x4

Very happy with this. After not touching any of my heavy benches last week, I managed to touch the last 2 reps of set 2, as well as all other reps of the preceeding sets.

Week 13 Day 2 - Deadlift 1 stop/Bench Press/Deadlift from mats

Deadlift w/1 stop
70(154lbs)x3
120(264lbs)x3
160(352lbs)x3
182(402lbs)x2
202(446lbs)x2x4

Bench Press - med grip
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5x3

Deadlift - conventional below knee
70(154lbs)x3
120(264lbs)x3
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3x3

A)Tbar Row w/pause at top
20x10
35x10x4
A)Incline KB Press
24x10x5

B)Side Bend
40x10x3
B)Curls
40x12x3

Easy day, lots of energy, felt tight coming in, but after 10-15 minutes of flossin and mobbin, felt like a supple leopard again

Week 13 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x3
150(330lbs)x3
190(418lbs)x3
loose bottoms on
220(484lbs)x2
250(551lbs)x2x5

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x2x2
2board
130(286lbs)x3
140(308lbs)x3
3board
150(330lbs)x3
160(352lbs)x3

KB Press/Fly
24(48lbs)x10x5

Upright Rows
40(88lbs)x10x5

Ab Wheel
10x5

Squats felt heavy on my back today, but moved well. It's to be expected, been fairly high stress training the last few weeks, plus 265kg deads 2 days ago didn't help. Looking forward to the taper

Week 12 Day 4 - Deadlift/Bench Press

Deadlift
70(154lbs)x5
120(264lbs)x5
170(374lbs)x3
200(441lbs)x3
230(507lbs)x3
250(551lbs)x2x2
265(584lbs)x2x3

Bench Press - close grip
60(132lbs)x6
80(176lbs)x6
100(220lbs)x3x2
110(242lbs)x3x2
120(264lbs)x3
2board
130(286lbs)x3x2

Pullups - wide
10x3
Pressdowns
20x3
Reverse Hyper
30kgx15x3

Week 12 Day 3 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x3
210(462lbs)x2
240(528lbs)x1 - belt
240(528lbs)x2x3 - wraps
250(551lbs)x2

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x5
105(232lbs)x3
120(264lbs)x2x2
135(297lbs)x1
2board
150(330lbs)x1
shirt on
170(374lbs)x3 - no touch
185(407lbs)x3 - no touch
195(429lbs)x1 - no touch, 1bd height
200(441lbs)x1 - no touch, very close
205(452lbs)x1 - soft touch, just grazed the shirt

Guillotine Bench (to collarbones, pinky on ring)
50(110lbs)x15x3

Goodmornings
50(110lbs)x10x4

Shirt is tight! damn, every pressed fairly easily. The plan is 5 sets of 3, with weights in the 175-190 range until Nationals now, wetting the seams and chest plate each time. Wanting to open around 185-190

Week 12 Day 2 - Deadlift/Bench Press/Deadlift

Deadlift with 1 stop
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
182.5(402lbs)x3x2
212.5(468lbs)x2x2
222.5(489lbs)x2x2

Bench Press - med grip/legs up
70(154lbs)x5
90(198lbs)x5x2
100(220lbs)x5x2

Deadlift - from mats
160(352lbs)x5
210(462lbs)x3
250(551lbs)x3x5

Pull ups
10x3

Bicep Curls
10x3

Easy deads today, felt great. Spent a lot of time on mobility before I started as well as through the first deads, really helped

Week 12 Day 1 - Squat/Bench Press

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x3 - wraps
loose suit on
220(484lbs)x3 - bottoms
252.5(556lbs)x3x5 - bottoms

Bench Press - comp grip/paused
70(154lbs)x5
90(198lbs)x3
110(242lbs)x3
120(264lbs)x3x3
2board
140(308lbs)x5
145(319lbs)x5
3board
152.5(336lbs)x5
160(352lbs)x5

KB Press
20(44lbs)x10x5

Pressdowns
light bandx20x5

Good day, everything was nice and fast/easy

Week 11 Day 5

Deadlift
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
210(462lbs)x3
240(528lbs)x2
270(594lbs)x3x4 - straps down
260(573lbs)x5 - straps down

Bench Press - close grip
60(132lbs)x6
80(176lbs)x6
100(220lbs)x6
slingshot
120(264lbs)x6
130(286lbs)x6

Bent Over Rows
60(132lbs)x10
80(176lbs)x10x3

Bicep curls
12x3
Pressdowns
12x3

Week 11 Day 4

Squat - (slow and controlled, made it a lot harder)
70(154lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x3 - belt
200(441lbs)x3x3 - wraps
215(474lbs)x3x2
220(484lbs)x3

Bench Press - paused
70(154lbs)x5x2
90(198lbs)x5
2board
105(232lbs)x5
120(264lbs)x5
3board
130(286lbs)x5
140(308lbs)x5

Front Squat
60(132lbs)x4
90(198lbs)x4
130(286lbs)x4x2
150(330lbs)x3

Goodmornings
60x10x4
Pressdowns
20x4

I was wiped for this workout. The squats were good, I was told I had to slow down my squats and come out of the hole more tight and stable, not to let the hips move backwards. Felt good, but also slower than I'm used to. It will get better, just have to stick with it

Week 11 Day 3

Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
105(232lbs)x3
120(264lbs)x3x2
130(286lbs)x2x2
slingshot
140(308lbs)x2x2
150(330lbs)x2x2
3board
150(330lbs)x5
160(352lbs)x5

KB Press
16x10
24x20x2

Week 11 Day 2

Deadlift with 1 stop
70(154lbs)x5
110(242lbs)x3x2
160(352lbs)x2
180(396lbs)x2
205(452lbs)x2x5

Bench Press - med grip
70(154lbs)x5
90(198lbs)x5x5

Deadlift from mats
70(154lbs)x3
120(264lbs)x3
170(374lbs)x3
220(484lbs)x3
245(540lbs)x3x5

Week 11 Day 1

Squat
70(154lbs)x5
120(264lbs)x3
160(352lbs)x3
190(418lbs)x3 - wraps
210(462lbs)x3
225(496lbs)x3
240(528lbs)x3 - suit bottoms
250(551lbs)x3x2
270(594lbs)x2x3

Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x3
105(232lbs)x3x2
120(264lbs)x3x3
2bd
130(286lbs)x5
140(308lbs)x5
3bd
150(330lbs)x5
160(352lbs)x5

Lunges
50(110lbs)x5x3

Pressdowns
gbx10x3

Week 10 Day 5

Deadlift
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
210(462lbs)x2
240(528lbs)x2
260(573lbs)x2x2
275(606lbs)x2x2 - belt
210(462lbs)x3x2 - conventional

Bench Press - comp grip/paused
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5
2board
120(264lbs)x5
130(286lbs)x5
140(308lbs)x5
3board
150(330lbs)x5
160(352lbs)x5
chest
100(220lbs)x15x3

"Tricep Death"
90kgx5(chest)
x5(1bd)
x5(2bd)
x5(3bd)
x5(4bd)

Pull ups
bwx20x3
Pressdowns
pbx20x3

My titties were sore after this

Week 10 Day 4

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x3 - belt
215(474lbs)x2 - wraps
235(518lbs)x2x2
250(551lbs)x2

Front Squat
60(132lbs)x3
90(198lbs)x3
120(264lbs)x2x2
150(330lbs)x1x2

Bench Press - med grip/legs up
60(132lbs)x5
90(198lbs)x5x4

A)KB OHP
20kgx12x3
A)EZ Bar curls
40kgx12x3
A)Sit ups on GHR
12x3

Week 10 Day 3

Bench Press - comp grip/paused
60(132lbs)x5
80(176lbs)x5
100(220lbs)x3x2
120(264lbs)x2x2
130(286lbs)x2x2
2board
145(319lbs)x3
shirt on
160(352lbs)x3 - 3board
170(374lbs)x3 - 2board
180(396lbs)x3 - 1board
180(396lbs)x3 - no touches
180(396lbs)x2 - touched second (took about 10 seconds to touch..easy presses, but it almost killed me trying to touch that)

Close grip Bench
60(132lbs)x6
80(176lbs)x6
90(198lbs)x6
100(220lbs)x6x3

Pressdowns
purple bandx25x4

Pendlay Row
60(132lbs)x5
80(176lbs)x5
90(198lbs)x5x3

Week 10 Day 2

Week 10 Day 2

Deadlift to knee's - beltless
70(154lbs)x3
110(242lbs)x3
145(319lbs)x3
172(379lbs)x3
202(446lbs)x3x2
217(479lbs)x2x3

Bench Press - med grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5x5

Deadlift from mats - mid shin
120(264lbs)x3
170(374lbs)x3
220(484lbs)x3
250(551lbs)x3 - belt
280(617lbs)x3
290(638lbs)x3
300(661lbs)x4ish (second rep was an ugly lockout, so didn't really count it)

Pull ups
3x10

Week 10 Day 1

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
190(418lbs)x3
loose bottoms on
215(474lbs)x3
245(540lbs)x3x2
250(551lbs)x3
255(562lbs)x3

Bench Press
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x3x2
120(264lbs)x2x2
130(286lbs)x2x2

Called it there..still feeling sick, energy and motivation severly lacking..spent more time laughing and eating cinnamon buns

Week 9 Day 4

(Thursday)

Deadlift
70(154lbs)x5
120(264lbs)x5
170(374lbs)x5
200(441lbs)x3
225(496lbs)x3
250(551lbs)x3x5 - belt (done in 11 mins 14 seconds)

Bench Press - close grip/paused/legs up
60(132lbs)x6
75(165lbs)x6
90(198lbs)x6
105(232lbs)x6x4

Deadlift - full gear/from 6 mats(mid shin)
170(374lbs)x3
225(496lbs)x3
265(584lbs)x3x2
290(638lbs)x3
290(638lbs)x1

Push ups
25x4
Pull ups
25x4

Week 9 Day 3

Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
110(242lbs)x3
132.5(292lbs)x2
140(308lbs)x2
150(330lbs)x2
shirt on - 42 super katana a/s
160(352lbs)x3 - 3bd
172.5(379lbs)x3 - 2bd
185(408lbs)x3x5 - 1bd
192.5(423lbs)x5 -2bd
202.5(446lbs)x5 - 3bd

Front Plate Raise
10kgx20x3
Bent over raise
5kgx20x3

Week 9 Day 2

Deadlift to knee's
70(154lbs)x5
110(242lbs)x3
140(308lbs)x3
170(374lbs)x3
200(441lbs)x3x4

Bench Press - med grip tng
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5x5

Deadlift - off mats
120(264lbs)x3
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3x4

Week 9 Day 1

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
180(396lbs)x3
210(462lbs)x2 - loose bottoms
250(551lbs)x2x5

Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x3
120(264lbs)x3x2
130(286lbs)x3x2
3board
140(308lbs)x5
150(331lbs)x5

Rear delt raises
5x20x3
Pressdowns
pbx20x3

Week 8 Day 4

Deadlift
70(154lbs)x5
120(264lbs)x3
170(374lbs)x2
220(484lbs)x2
260(573lbs)x2
280(617lbs)x1 - belt
300(661lbs)x1 - belt
220(484lbs)x3 - conventional

Bench Press - close grip/paused
60(132lbs)x6x2
80(176lbs)x6x2
100(220lbs)x6x2

Deadlift - conventional
60(132lbs)x4
110(242lbs)x4
140(308lbs)x4
170(374lbs)x4
200(441lbs)x4x3
200(441lbs)x10 (aimed for 20..couldn't breathe with the belt on, and almost pooped on rep 9..probably not the best idea after all the deadlifting..meh)

Pressdowns
purple bandx30x3
Barbell curls
20x30x3

Good day..was deadlifting on one of the olympic platforms..the wood is raised about 1/4" higher than the rubber, so its a little tricky with balance with heavy weights, as my foot sits right where the two meet

Week 8 Day 3

last nights

Week 8 Day 3

Squat
70(154lbs)x5
120(264lbs)x5x2
160(352lbs)x3
180(396lbs)x2
205(452lbs)x2 - wraps
220(484lbs)x2x2 - wraps
230(507lbs)x2x3 - wraps

Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x3x2
120(264lbs)x2x2
130(286lbs)x2x2

Boring..Heaviest deads of the cycle tomorrow, so today was pretty easy

Week 8 Day 2

Deadlift - sumo/deficit
70(154lbs)x5
120(264lbs)x3
150(330lbs)x3
175(385lbs)x2x2
190(418lbs)x2x4

Bench Press - comp grip/paused
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5
2board
120(264lbs)x3
140(308lbs)x3x2
3board
155(342lbs)x3
shirt on
165(364lbs)x3 - 3board
175(385lbs)x3 - 2board
190(418lbs)x3 - 2board
190(418lbs)x3 - 1board
200(441lbs)xalmost face crush (stopped here)

Pull ups
20x2
Pressdowns
20x2

Had zero sleep in almost 41 hours, and a stag party the night before...lets just conditions weren't ideal haha

Week 8 Day 1

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
170(374lbs)x3
205(452lbs)x2 - belt/wraps
240(528lbs)x2 - loose bottoms
262.5(579lbs)x2x5

Bench Press
60(132lbs)x5
70(154lbs)x5
80(176lbs)x3
90(198lbs)x3
105(232lbs)x3
2board
120(264lbs)x5
130(286lbs)x5
3board
150(330lbs)x5x2

Pull ups
25/25
Pressdowns
25/25

Week 7 Day 4

Week 7 Day 4

Squat
70(154lbs)X5
110(242lbs)x5
160(352lbs)x5
190(418lbs)x3 - belt
210(462lbs)x3x3 - wraps
230(507lbs)x2x2 - wraps
250(551lbs)x2 - wraps
200(441lbs)x5 - wraps

Bench Press - med grip/shoulder sore
70(154lbs)x5
85(187lbs)x5x5

A)Glute Ham Raise
10/10/10/10
A)KB OHP
20kgx20x4

Week 7 Day 3

Bench Press - comp grip/paused
40(88lbs)x5
60(132lbs)x5
80(176lbs)x5
100(220lbs)x3x2
120(264lbs)x3x2
loose slingshot
130(286lbs)x2
140(308lbs)x2
150(331lbs)x2
160(352lbs)x2
42 super katana A/S
170(374lbs)x3 - 2x4bd, 1x3bd
190(418lbs)x3 - 2x3bd, 1x2bd
200(441lbs)x2 - 2bd
215(474lbs)x2 - 2bd
215(474lbs)x1x2 - 1bd

Deadlift - 2" deficit
70(154lbs)x3
110(242lbs)x3
150(331lbs)x3
185(408lbs)x3x4

Pull ups - wide neutral grip
10/10/10/10/10

Great day benching, shoulder was a little tender, but it didn't hold anything back. 474 to a 1board is a huge PR, and it moved really well

bw - 87.4kg

Week 7 Day 2

Deadlift - from rack/low/beltless
60(132lbs)x5
110(242lbs)x3
160(352lbs)x3
210(462lbs)x3
250(551lbs)x3x5

Behind the neck Push Press
50(110lbs)x5
60(132lbs)x5
70(154lbs)x3
80(176lbs)x3
90(198lbs)x3
100(220lbs)x3
110(242lbs)x3 - PR

Standing KB Press
16kgx20x3

Pull ups - neutral med grip
10x5
Pressdowns - purple band
20x5

eh, easy shit

Week 7 Day 1

Week 7 Day 1

Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
180(396lbs)x3
210(462lbs)x3 - wraps
222(490lbs)x3 - wraps
255(562lbs)x3x5 - loose bottoms/wraps

Bench Press - comp grip/paused
60(132lbs)x5x2
80(176lbs)x5
100(220lbs)x3x2
110(242lbs)x3x2
2board
120(264lbs)x5
130(286lbs)x5
3board
140(308lbs)x5
150(330lbs)x5
chest
60(132lbs)x20x3

Depth was good on the squats today, really focused on sinking them, bench was good, shoulder hurt a fair bit afterwards though..ice and hot shower should loosen it up

Week 6 Day 3

Week 6 Day 3

Deadlift
70(154lbs)x5
120(264lbs)x5
170(374lbs)x3
210(462lbs)x3
240(528lbs)x3
260(573lbs)x3x5 - belt
210(462lbs)x3 - conv.

Bench Press - close grip
50(110lbs)x5
70(154lbs)x5
90(198lbs)x5x3
2board
105(232lbs)x5
3board
120(264lbs)x5

Pull ups
10/10/10/10/10

A)Bicep Curls - 40kgx12x4
A)Sit ups on GHR - 15x4

Back was apparently pretty tired from the heavy straps down sets on Sunday...had a hard time keeping my upper back tight on the top sets, still moved fairly well though

Week 6 Day 2

Week 6 Day 2

Bench Press - comp grip/paused
70(154lbs)x5x2
85(187lbs)x5
100(220lbs)x3x2
loose slingshot
115(254lbs)x3
125(275lbs)x3x2
135(297lbs)x3x2
shirt on - 42 super katana a/s
150(330lbs)x3 - 4bd
165(364lbs)x3 - 3bd
180(396lbs)x3
200(441lbs)x3
220(484lbs)x3

Seated KB Press
12kgx12
24kgx12x2

A)Pressdowns - 1 arm
pbx15x3
A)Rear Delt Raises
5x20x3

Super Katana is a bitch of a shirt, tons of pop though, even 220 moved up pretty quickly

Week 6 Day 1

Week 6 Day 1

Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x2
220(484lbs)x2 - belt
250(551lbs)x2 - loose suit bottoms
260(573lbs)x2
270(594lbs)x2
280(617lbs)x2
290(634lbs)x2
300(661lbs)x2 (my current PR straps up in meet suit)

Bench Press
50(110lbs)x5
70(154lbs)x5
90(198lbs)x5
100(220lbs)x3x2
2board
110(242lbs)x3
115(254lbs)x3
120(264lbs)x3
3board
130(286lbs)x3
140(308lbs)x3
to chest
100(220lbs)x3x3

Good day, suit bottoms felt great, belt was really loose, which is understandable I'm down almost 3kg
Couple PRs, 290 and 300

Week 5 Day 4

Deadlift
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
200(441lbs)x2
240(528lbs)x2
add 2.5" blocks + belt
265(584lbs)x2
292(644lbs)x2x2
307(672lbs)x2
315(694lbs)x1x2
292(644lbs)x2x2

Bench Press - med grip/touch and go
50(110lbs)x5
65(142lbs)x5
75(165lbs)x5
92(204lbs)x5x5

Back Extensions
bwx15x3

Rear delt raise
15x3

Felt pretty tired today coming in, 4th day training in a row and didn't sleep much last night, definitely noticed the big increase in load from what I've been training with, felt pretty decent though

Week 5 Day 3

Bench Press - paused
45(99lbs)x5
65(143lbs)x5
85(187lbs)x3
105(232lbs)x3
110(242lbs)x2x2
120(264lbs)x2x2

Floor Pin Press - close grip from 3bd height
85(187lbs)x3
105(232lbs)x3
120(264lbs)x3
132.5(292lbs)x3
147.5(324lbs)x3x2
125(275lbs)x5

Push Press - behind the neck
45(99lbs)x3
55(121lbs)x3
70(154lbs)x3
80(176lbs)x3
90(198lbs)x3x2

DB Scarecrows
10x15x3

Heaviest I've been able to bench to my chest in 3 months, thats a good feeling..obviously not as easy as it used to be, but pretty simple still

Week 5 Day 2

Deadlift to knee's - beltless
60(132lbs)x5
100(220lbs)x5
150(330lbs)x3
180(396lbs)x2
200(441lbs)x2x5

Bench Press - close grip/paused
42(95lbs)x20
65(145lbs)x5
75(165lbs)x5
85(187lbs)x5x2
95(209lbs)x5x3

Seated DB Press
25x15
35x15
45x15
55x15
35x15

Seated Row - wide grip to chest
50kgx10
60kgx10
70kgx10
80kgx10x2

A)Elbows out extension
40x12x4
A)Zottman curl
30x12x4

Did a lot of mobility/SMR work for the hip,glutes and hams...felt great after deads