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