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