Aug 29 2018
AM Session (bout to stop including this because all my training sessions are AM now lol)
Squats
135 x 3
185 x 3
230 x 3
250 x 3
270 x 6
270 x 6
280 x 6
Close Grip Bench
135 x 3
150 x 3
170 x 3
180 x 5, 5, 5, 5
Glute Ham Raise
3 x 8 (BW)
Aug 30 2018
Switch Stance Deadlifts (sumo)
135 x 2
225 x 2
275 x 3
300 x 3
315 x 3
350 x 5, 5, 5
some ab rollers
Aug 31 2018
Not an AM Session lol
Tempo Bench (3-count eccentric)
135 x 3
145 x 3
150 x 3 x 6 sets
Front and Rear DB Laterals
20 lb 3 x 12
KB Rows
70lb 3 x 8
Also trying to incorporate flat feet into benching as that’s the rule in the meet coming up if I’m gonna do it
Sept 2 2018
Foam rolling
Front Squats
135 x 3
170 x 3
185 x 3
205 x 3
225 x 5, 5, 5, 5
Deadlifts
320 x 6 singles (30 sec rest)
Labor Day 2018
Competition Bench
135 x 3
155 x 3
165 x 3
185 x 6, 6, 6
Close Grip Bench
180 x 5, 5, 5
Band pulldowns
3 x 15 (EFS average band)
DB Hammers
25 x 12, 12, 12
9/5/2018
Foam rolling/some static calve stretching
Squats
135 x 3
185 x 3
225 x 3
250 x 3
280 x 5, 5, 5
290 x 5
Paused Front Squats
225 x 3, 3, 3
Tried to really pause the front squats. Even given the light weight it makes it pretty hard to breath and brace. These felt pretty good though. The regular squat sets probably felt the best they have ever felt as far as form goes.
Glute Hams - 3 x 8
Ab Roller - 3 x 8
Squats Top Set:
Sept 6 2018
Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 1
225 x 1
250 x 2
250 x 3 (slingshot)
250 x 3 (slingshot)
185 x 12
185 x 12
Sept 8 2018
Deadlifts
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
Sept 9 2018
Bench
135 x 5
155 x 5
170 x 3
180 x 3
190 x 6 (paused)
190 x 6
190 x 6
225 x 5, 5 (slingshot)
Some band push downs
Sept 11 2018
Foam Rolling, was feeling pretty damn good this morning for some apparent reason. The plan was squats/front squats as per my program but i decided to deviate (bad idea), but it paid off.
Squats
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
360 x 1
405 x 1 (big raw PR)
Glute Hams - 3 x 8
Ab roller - 3 x 8
Sept 12 2018
Standing OHP
Bar x 5
95 x 5
105 x 5
115 x 5
135 x 5, 5
Wow man, congrats 
Thanks!
Sept 14 2018
Lift session before backpack camping
Deadlifts
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
Wasn’t trying to kill my self but didn’t have a whole lot of time. Went back pack camping in the great Smoky mountains this weekend for a couple days. My back is absolutely roasted from chopping up wood for multiple hours.
Top single:
We had to rig up a bunch of change plates to make 495, as my brother in law didn’t have enough 45s.
Sept 18 2018
Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 5, 5, 5
225 x 5, 5, 5 (slingshot)
Band pushdowns 3 x 20
Time for him to buy some more plates
lol, i know right and i even brought another set of 45’s. Gotta keep him motivated
Sept 19 2018
Squats
135 x 3
185 x 3
225 x 3
275 x 1
305 x 5
305 x 5
Was planning on hitting pause squats but baby wasn’t going back to bed so I had to cut it short. Will hit them later in the week. 305 felt easy and smooth as butter
Sept 20 2018
Bench
bar x 10
135 x 10
155 x 6
170 x 6
185 x 10
185 x 10
Bent Over Shrugs
135 x 15 x 3 sets
DB Front Raises
20lb x 15 x 3 sets
495 looked smooth as ever