Tuesday, Jan 17/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
140x5
140x5
145x2
152.5x2
137.5x6
2 Likes
Wednesday, Jan 18/2023
SCG Bench Press
340x1
355x1
375x1
315x5
320x5
330x5
315x5
315x5
315x5
Incline DB Bench Press
95x4
95x6
100x6
95x5
95x5
95x5
Chest supported machine Row
210x3
220x3
230x3
240x3
240x3
240x3
Lat pulldowns
150x8
150x8
150x6
150x6
150x6
150x6
Friday, Jan 20/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
137.5x5
140x5
150x1
Monday, Jan 23/2023
HB Squat - Sleeves
60x5
100x5
130x5
135x4
135x4
Wednesday, Jan 25/2023
Bench Press
170x1
175x1
180x1
165x3
165x3
165x3
165x3
165x3
165x3
Press
85x1
90x1
95x1
75x5
75x5
75x5
75x5
75x5
BW chins
x5
x5
x5
x5
x4
x4
Dumbbell Row (lbs)
65x10
65x10
65x10
65x10
65x10
65x10
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
140x5
145x5
147.5x5
150x3
157.5x1
Friday, Jan 27/2023
POUNDS Session in gym
SCG Bench Press - proper pauses from now on with this varient.
325x1
335x1
345x1
305x5
305x5
305x5
305x5
305x5
Incline Dumbbell Bench Press
95x5
95x5
95x6
95x6
Chest supported machine Rows
190x5
190x5
190x5
190x5
Chins - 30 lbs
x5
x5
x5
x5
HB Squat - Sleeves
135x5
225x5
295x5
310x4
315x4
315x4
325x2
1 Like
Monday, Jan 30/2023
POUNDS Session in gym
Bench Press
385x1
405x1
405x1
370x3
370x3
370x3
370x3
370x3
370x3
Press
185x1
200x1
210x1 @ 10
165x5
165x5
165x5
165x5
165x5
HB Squat - Sleeves
135x5
225x5
295x5
305x4
305x4
BW Chin ups
x5
x5
x5
x5
x6
DB rows
70x10
70x10
70x10
70x10
70x10
Wednesday, Feb 1/2023
Pounds session in Gym
SCG Bench Press
335x1
345x1
355x1
310x5
310x5
310x5
310x5
310x5
HB Squat - Sleeves
135x5
225x5
295x5
belt on
310x5
325x4
335x3
360x1
315x5
Incline Dumbbell Bench Press
95x6
95x6
95x6
95x6
Chest supported Machine rows
200x5
200x5
200x5
210x5
Chin ups -30 lbs
x6
x6
x6
x6
1 Like
Thursday, Feb 2/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
140x5
145x3
145x3
1 Like
Saturday, Feb 4/2023
Bench Press
175x1
180x1
185x1
170x3
170x3
170x3
170x3
170x3
Press
80x1
85x1
90x1
77.5x5
77.5x5
77.5x5
77.5x5
BW chins
x6
x6
x6
x7
Dumbbell Rows
75x10
75x10
75x10
75x10
1 Like
Sunday, Feb 5/2023
HB Squat - sleeves
60x5
100x5
132.5x5
belt on
140x4
142.5x3
Monday, Feb 6/2023
GYM SESSION - Pounds
SCG Bench Press
345x1
355x1
365x1
315x5
315x5
315x5
315x5
315x5
HB Squat - Sleeves
135x5
225x5
295x5
belt on
315x5
325x5
345x5
350x5
365x2
Incline Dumbbell Bench press
100x5
100x5
100x5
100x5
Chest supported Machine Row
210x5
210x5
210x5
210x5
Hammer grip chins
x5
x5
x5
x5
1 Like
Wednesday, Feb 8/2023
Last Full Workout PRE 2023 Bench only Nationals
Bench Press
180x1
185x1
190x1
172.5x3
172.5x3
172.5x3
172.5x3
Press
90x1
80x5
80x5
80x5
BW Chins
x6
x6
x6
x6
Dumbbell Rows
75x10
75x10
75x10
75x10
3 Likes
Friday, Feb 10/223
Bench Press
60x5
100x2
130x1
150x1
170x1
185x1
2 Likes
Sunday, Feb 12/2023
Bench Press
60x5
100x2
130x1
130x1
150x1
170x1
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
140x4
140x4
1 Like
Tuesday, Feb 14/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
145x5
150x5
155x4
160x3
2 Likes
Wednesday, Feb 15/2023
COMPETITIONG DAY
Weigh in, missed being called because I was talking. didn’t matter, wasn’t a big deal, just moved to the back of the line.
Weighed in at 103.32
warm up was
stretches
rotor cuff band work
20x10
60x5
100x3
130x1
130x1
150x1
170x1
First Attempt
185 - 3 whites
Second Attempt
195 - 2 whites, left heel moved for 1 red.
Third Attempt
205 - 3 whites
4 people in weight class.
3 of us all performed 195 for our 2nd attempt. so this was down to the last lift.
I was heaviest, so had to out lift them all.
one lifter failed with 200.
one lifter had 202.5. and was successful, so could not move 3rd down for the win. all worked out. brought the best number out of me. was defiantly my max on that day.
4 Likes
Friday, Feb 17/2023
De load
CG push ups - 3 x 25
FU TNG Bench Press
100x10
100x10
100x10
SCG TNG Bench Press
100x15
100x10
Rev Band chins
x5
x5
x5
x6
x6
CG push ups - 2 x 30
1 Like
Saturday, Feb 18/2023
HB Squat - sleeves
60x5
100x5
132.5x4
belt on
140x4
145x3
145x3
1 Like
Sunday, Feb 19/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
140x5
145x5
145x4
140x4
1 Like