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