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