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