Friday, July 14/2023
warm up, 1x12 bands, 1x12 bands, 1x25 push ups.
CG Bench Press
60x5
100x5
120x2
150x1
170x1
185x1
167.5x3
167.5x3
167.5x3
167.5x3
167.5x3
Seated Press - LBS
155x5
155x5
155x5
155x5
155x5
Seated DB Press - LBS
90x6
90x6
90x6
90x6
90x6
HB Squat - Sleeves
70x5
100x5
135x4
belt on
145x3
155x2
155x2
Chins
x7
x7
x7
x7
x7
Machine Rows - LBS
205x5
205x5
205x5
205x5
205x5
Monday, July 17/2023
warm up, 1x12 bands, 1x12 bands, 1x25 push ups
HB Squat - Sleeves
70x5
100x5
135x4
belt on
145x3
155x2
165x1
175x1
182.5x1
190x1
Bench Press
70x5
100x5
120x2
150x1
170x1
185x1
200x1
170x3
175x3
180x3
180x3
180x3
Incline CG TNG Bench press - LBS
265x5
270x5
275x5
265x5
265x5
Incline DB Bench Press - LBS
110x4
110x4
110x4
110x4
110x4
New Back Machine - LBS
250x5
250x5
250x5
250x5
250x5
Lat pulldowns - LBS
170x5
170x5
170x5
170x5
170x5
1000m on rower in about 4 minutes
some hanging for the Shoulders
Wednesday, July 19/2023
warm up, 1x12 bands, 1x12 bands, 1x25 push ups
CG Bench Press
187.5x1
170x3
170x3
170x3
170x3
170x3
Seated Press - lbs
160x5
160x5
160x5
160x5
160x5
Seated DB Press - lbs
100x4
100x4
100x4
100x4
100x4
Deadlift
120x2
140x2
155x1
165x1
175x1
185x1
195x1
Chins
x8
x8
x7
x6
x6
Machine Rows - lbs
205x5
205x5
205x5
205x5
205x5
Friday, July 21/2023
LAST FULL WORKOUT PRE MEET
warm up 1x12 bands, 1x12 bands, 1x25 push ups
Bench Press
200x1 - a tad slower then last time (Monday)
175x3
180x3
185x3 - 4 second Grinder for last rep. probably not smart to do pre meet, but it’s done now.
175x3
Incline Bench Press CG TNG - lbs
270x5
275x5
280x5
275x5
Incline DB Bench Press - lbs
100x6
100x6
100x6
100x6
New back machine - lbs
260x5
260x5
260x5
260x5
Lat pulldowns
180x5
180x5
180x5
180x5
Saturday, July 22/2023
HB Squat - Sleeves
60x5
100x4
135x3
145x3
belt on
150x2
155x1
Monday, July 24/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Bench Press - home gym
60x5
100x5
120x2
150x1
165x1
180x1
195x1
HB Squat - Sleeves
70x3
100x3
135x2
belt on
145x2
155x2
Chins
x5
x5
x5
Wednesday, July 26/2023
warm up, 3x12 bands, 3x12 bands
Bench Press - LBS
135x5
225x5
275x2
330x1
365x1
395x1
Chins
x3
x3
x3
MEET DAY
Weigh in - 102.5 KG - over did this obviously for 105 KG division.
Squat
190 - 3 whites
200 - 3 whites
210 - 3 whites - 5kg PR overall and comp
Bench Press
192.5 - 3 whites
202.5 - 3 whites
210.5 - 3 REDS - Could not Lock it out. This was very Sad for me. I went for the Provincial Record and did not get it. the way 202.5 felt it was not on Par with Training.
Deadlift
200 - 3 whites
225 - 3 whites
247.5 - 3 whites - a nice bright light here for the meet after failing my bench press. Overall total PR and very close to my All time Deadlift PR of 252.5.
Some mistakes were made on my last 1-2 training block. some mistakes were made with the weight cut.
overall I’m not disappointed so bad because I know there are things I can change to make things go the way I want them to next time.
Monday, July 31/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press - moved grip in 1 finger per hand, new count sequence in head for pausing.
70x5
120x2
150x1
165x1
180x1@ 1.32 seconds
155x5@ 1.23-1.3 seconds for last rep
155x5
155x5
155x5
155x5
SCG Bench Press
137.5x5@ 1.02-1.06 seconds
137.5x5
137.5x5
137.5x5
Press
80x5@ 1.30-1.38 seconds
80x5
80x5
80x5
Chins - lbs
10x5
10x5
10x5
10x5
Machine Rows - lbs
195x5
195x5
195x5
195x5
MDBX - LBS
90X12
90X12
90X12
90X12
90X12
SSB Squat - bare knee
70x5
100x5
105x5
110x3
120x2
Wednesday, August 2/2023
POUNDS
HB Squat
135x5
225x5
275x4
275x4
295x3
305x2
315x1
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Floor Press
345x1
310x5x5
Incline Bench Press
255x5x5
Back machine
250x4x5
Lat pulldowns
170x4x5
Strict curls
70x5x10
Thursday, August 3, 2023
BW - Morning - 104.7 KG
Friday, August 4/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
185x1 @ 1.43 seconds
157.5x5x5 @ 1.15-1.2 seconds for last reps
SCG Bench Press
140x4x5 @ .99-1.03 seconds
Press
81x4x5
SSB Squat
70x5
100x5
120x4
120x4
130x2
Chins - lbs
10x4x5
Machine Rows - lbs
200x4x5
MDBX - lbs
100x5x10
Sunday, August 6/2023
POUNDS
HB Squat
135x5
225x5
275x4
285x4
295x2
315x2
forgot to warm up
Floor Press
355x1
315x5x5
Incline Bench Press TNG
260x5x5
Back machine
255x4x5
Lat pulldowns
175x4x5
Strict Curls
70x5x10
Tuesday, August 8/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
120x2
150x1
175x1
190x1 @ 1.55 seconds
160x5x5 @ 1.23-1.37 seconds for last reps
SCG Bench Press
142.5x4x5 @ 1.05-1.09 seconds
Press
82.5x4x5
Hack Squat - counting no weight as 45lbs as if it is the bar
135x5
225x5
275x5
295x5
315x3
Chins
15x4x5
Machine rows
205x4x5
MDBX
100x5x12
Thursday, August 10/2023
POUNDS
HB Squat
135x5
225x5
275x4
295x4
315x3
335x1
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Floor Press
365x1
320x5x5
Incline Bench Press
265x5x5
back Machine
260x4x5
Lat pulldowns
180x4x5
Strict curls
70x5x10
Saturday, August 12/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
185x1 @ 1.32
162.5x5x5 @ 1.29-1.56
SCG Bench Press
145x4x5 @ 1.15-1.33
Press
83.5x4x5
Chins - lbs
20x4x5
Machine Rows - lbs
210x4x5
MDBX - lbs
110x5x10
Monday, August 14/2023
Pounds
HB Squat
135x5
225x5
275x3
295x3
305x3
275x5
Forgot to warm up for bench again
Floor Press
355x1
325x5x5
Incline Bench Press TNG (forgot to mention for all previous ones this block also)
270x5x5
back machine
265x4x5
Lat pulldowns
185x4x5
Strict Curls
80x5x7
Wednesday, August 16/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Bench Press
70x5
120x2
160x1
165x5x5 @ 1.35-1.69
SCG Bench Press
147.5x4x5 @ 1.21-1.52
Press
85x4x5
chins - lbs
25x4x5
Machine rows - lbs
220x4x5
MDBX - lbs
120x5x8
SSB Squat
135x5
225x5
275x3
295x2
Friday, August 18/2023
Pounds
HB Squat
135x5
225x5
275x3
295x3
315x3
335x2
355x1
Floor Press
330x5x5
Incline Bench Press TNG
275x5x5
back machine
270x4x5
lat pulldowns
190x4x5
Strict curls
80x5x9
Monday, August 21/2023
DE LOAD
HB Squat
70x5
100x5
110x5
120x5
Leg Press
2p x12
2p x12
2p +25x15
warm up, bands 3x12, bands 3x12, push ups 3x25
Larsen Press
70x5
120x5x5
Incline Bench Press TNG - pounds
135x8
185x5x8
Machine Rows - pounds
160x4x8
Lat pulldowns - pounds
160x4x8