SquatUp to x2 @9, load drop 5%
Bar x 3
60kg x 3
80kg x 3
100kg x 3
130kg x 2 Belt on
160kg x 2
185kg x 2
210kg x 2 @ 7.5 227.5kg x 2 @ 9 - 7.5kg PR. Slightly too narrow stance and balance went off a bit to the side but moved well.
217.5kg x 2 @ 8.5
217.5kg x 2 @ 9
TNG benchUp to x6 @10, load drop 5%
Bar x 5
40kg x 5
60kg x 3
80kg x 3 Belt, wraps on
95kg x 2
107.5kg x 2
115kg x 2 @ sub 6
122.5kg x 2 @ 7
120kg x 6 @ 10 - PR.
115kg x 6 @ 10
OK I'll admit I thought I had a double on bench as well. Got up to my last warmup and actually looked at my phone, then had to drop the weight back down to do more reps hahaha.
It's a comp. bench double coming up on Thursday that got me confused.
Close grip benchUp to x4 @8, repeat 5%
110kg x 4 @ 8
110kg x 4 @ 8.5
110kg x 4 @ 9
110kg x 4 @ 9.5
Comp. benchUp to x2 @9, load drop 5%
Bar x 5
Bar x 5
40kg x 5
40kg x 5
60kg x 3
80kg x 2
95kg x 2 Belt, wraps on
110kg x 2
120kg x 2 @ 8 127.5kg x 2 @ 9
122.5kg x 2 @ 8.5
122.5kg x 2 @ 8.5
122.5kg x 2 @ 9
DeadliftUp to x2 @9, load drop 5%
60kg x 3
100kg x 3
100kg x 3
140kg x 2 Belt on
170kg x 2
200kg x 2 - double overhand PR Straps
230kg x 2 Hook grip 250kg x 2 @ 9 - 5kg under best single Straps
237.5kg x 2 @ 9 - pooped
Push pressUp to x4 @8, repeat 5%
Bar x 3
Bar x 3
40kg x 4
50kg x 4
60kg x 4 Belt on
70kg x 4
80kg x 4 @ 6.5
90kg x 4 @ 8
90kg x 4 @ 9
90kg x 4 @ 10
Beltless front squatUp to x4 @8, repeat 5%
Didn't do these due to time and the fact I'm squatting and pulling again tomorrow.
May do them as warmup to tomorrow's pause squats.
Very happy. 5 weeks ago 120kg was a tentative single and today I did 5 sets of doubles at or above it. I don't know if I could've pulled 250kg conventional art any point in the last 2 months and today it was a very nice double.
Majorly rushed to get going on my way to uni champs tonight.
Beltless front squatUp to x4 @8, repeat 5%
60kg x 4
80kg x 4
100kg x 4
120kg x 4
140kg x 4 @ 8
No back offs, straight to pauseys
Pause squatUp to x3 @9, load drop 5% Belt on
160kg x 3
180kg x 3 @ 7.5
200kg x 3 @ 8.5 - PR range, I don't know
190kg x 3 @ 8.5
Pin press - chest levelUp to x3 @9, load drop 5%
Bar x 4
40kg x 4
60kg x 4
80kg x 3
100kg x 3
110kg x 3 @ 7
120kg x 3 @ 8.5
115kg x 3 @ 8
115kg x 3 @ 8
115kg x 3 @ 8.5
Banded conventionalUp to x4 @8, repeat 5%
60kg x 4 Add red bands, 25kg at lockout
60kg x 4
100kg x 4 Belt, straps
140kg x 4
180kg x 4
210kg x 4 @ 6
230kg x 4 @ 8
No volume, into car. Am now here and going for steak.
Good session, little rushed. Took some stuff easy due to back to back lifting days.
SquatUp to x3 @9, load drop 5%
Bar x some
60kg x 3
60kg x 3
100kg x 3
130kg x 3 Belt on
160kg x 3
185kg x 3
205kg x 4 @ 7
225kg x 3 @ 9 - 5kg PR
212.5kg x 3 @ 9
TNG benchUp to x2 @9, load drop 5%
Bar x 3
40kg x 3
60kg x 3
80kg x 3 Gear on
95kg x 2
110kg x 2
120kg x 2 @ 7.5
130kg x 2 @ 9
122.5kg x 2 @ 8
122.5kg x 2 @ 8.5
122.5kg x 2 @ 9 - paused for fun.
Close grip floor pressUp to x5 @8, repeat 5%
60kg x 5
80kg x 5
90kg x 5 @ 7
100kg x 5 @ 8.5 - oops
100kg x 5 @ 8 - better
100kg x 5 @ 9
100kg x 5 @ 10
Comp. benchUp to x3 @9, load drop 5%
Bar x 5
40kg x 5
60kg x 3
80kg x 3
95kg x 3
105kg x 3
115kg x 3 @ 8
125kg x 3 @ 9 - 2.5kg PR.
120kg x 3 @ 8.5
120kg x 3 @ 9
DeadliftUp to x3 @9, load drop 5%
100kg x 1
100kg x 1
100kg x 1
140kg x 1 Belt on
140kg x 1
180kg x 1
180kg x 1
210kg x 1 - right at my DOH limit for today Hook grip
230kg x 1
250kg x 3 @ 9 - 1 rep PR over last week fack yes Straps
240kg x 3 @ 9
OHPUp to x5 @8, repeat 5%
Bar x 5
Bar x 5
40kg x 5
55kg x 5 Belt on
65kg x 5 @ 7
72.5kg x 5 @ 8
72.5kg x 5 @ 9
72.5kg x 5 @ 9.5
Pause squatUp to x5 @8, repeat 5%
70kg x 5 Belt on
100kg x 5
140kg x 5
170kg x 5 @ 6
190kg x 5 @ 8
190kg x 5 @ 9.5
ā3 steps, clear the rackā is all thatās in my head. Spotters at comp tend to be pretty on it and Iām yet to step on anyoneās toes haha.
RTS intermediate cycle specialization block w4d3
Pin half squatUp to x2 @9, load drop 5%
Bar x 3
60kg x 3
100kg x 3
130kg x 3
160kg x 2 Belt on
185kg x 2
210kg x 2 @ 7
232.5kg x 2 @ 8
255kg x 2 @ 9
242.5kg x 2 @ 8
242.5kg x 2 @ 8.5
242.5kg x 2 @ 9
Planned 3rd feeling comfy on my back, just got to stay tight in the hole.
Comp. bench, 2 countUnprogrammed, just as a warmup to slingshot and a way of ensuring I can ragdoll my opener in shit conditions.
Bar x 3
40kg x 3
60kg x 3
80kg x 3
95kg x 2
110kg x 2
122.5kg x 2 @ 8.5 - cosy. Bench feels about as strong as it ever has, and the past few comps I've opened at 120kg. Planning on a slightly bigger foundation to setup a comp PR on my second and a shot at tying the gym PR on the third.
SlingshotUp to x2 @9, load drop 5%
122.5kg x 2
132.5kg x 2 @ 7.5
142.5kg x 2 @ 9
135kg x 2 @ 8.5
135kg x 2 @ 9
Slightly inconvenient work schedule this week but dealt with it. Feels a bit iffy hitting overload variations 1 week out, but anyway, openers on Tuesday at a gym with comp equipment, then 80% on Thursday or Friday before competing Sunday afternoon. I'm well within the weight class so will probably have breakfast.
Was meant to hit these lifts yesterday but got stomach flu instead becauseā¦
SquatsUp to opener
Bar x 3
70kg x 1
70kg x 1
120kg x 1
120kg x 1
155kg x 1 Belt on
185kg x 1
205kg x 1
222.5kg x 1 @ 7.5 - felt very comfy.
BenchUp to opener
Bar x 3
50kg x 2
70kg x 1
85kg x 1 Belt on
95kg x 1
105kg x 1
115kg x 1
122.5kg x 1 @ 7 - again this was very nice and I could probably open at 125kg but that wouldnāt change my planned 2nd attempt.
DeadliftUp to final warmup
70kg x 1
70kg x 1
120kg x 1 Belt on
155kg x 1
185kg x 1
207.5kg x 1
227.5kg x 1 @ sub 6
Kicked both of the last two reps out a little off the floor, but they are moving nicely. Might be a little late to throw technique adjustments in but Iāll see what I can do to fix that on the day.
Good luck on sundays meet
your lifts looks dialed in and you just look strong, tight and confident.
That last DL 100 kg almost went through the roofā¦ lol
Weighed in at 100.06kg, which was disappointingly close to sub 100kg.
Squats went 222.5, 232.5, 242.5kg. That was the game plan, to hit a 5kg squat PR on my 3rd and I did that, so solid start.
Bench, 122.5, 130, 135kg (miss). Best previous comp. lift was 127.5kg, so the plan was to top that on the second attempt then have a wildcard third. Had a mate on the platform loading and asked him if I should go up 2.5 or 5, he had a little too much faith in me. Dick.
Deads, 242.5, 257.5, 265kg. My best ever pulls have been 255kg in comp, 255kg paused at the knee, and a 260kg deficit. Took the little comp. PR on the second, and made probably the right call for the third. Iāve failed 265kg twice before, once in the gym, once in comp., so it was a bugbear to get off my back even if a crack at 600lbs wouldve been fun.
637.5kg @ 100.06kg/1402.5 @ 220lbs.
387.8 Wilks/565.71 IPF points.
Got the nationals qualification which is nice but not really fussed about going. Might do if itās at a convenient time.
Anyway, goals for next meet: 400 Wilks while people still care about Wilks, bench more than half my deadlift, but also make that deadlift at least 272.5kg. Squat a little more too.
Low barUp to x4 @9, no fatigue
Bar x some
60kg x 3
100kg x 4
130kg x 4 Belt on
160kg x 4
180kg x 4
200kg x 4 @ 8
217.5kg x 4 @ 9 - 2.5kg PR
Comp. benchUp to x4 @9, no fatigue
Bar x 2 x some
50kg x 4
70kg x 4
90kg x 4 Belt on
105kg x 4
120kg x 4 @ 8.5 - PR territory, don't know if I actual hit this in the last cycle but it's the right sorta zone.
3 ct pause benchUp to x5 @9, no fatigue
105kg x 5 @ 8.5
Back on the same programme, will make some changes to the exercise selection (bye bye push press 6s) but stick with what worked for the most part. Prep week with no fatigue work sounds like a nice plan.
Conventional deadliftUp to x4 @9, no fatigue
60kg x 2
100kg x 1
140kg x 1 Belt on
180kg x 1
200kg x 1
220kg x 1
240kg x 4 @ 8.5 - ties PR. Very happy with how ragdolly this moved despite shoddy tightness.
SlingshotUp to x4 @9, no fatigue
Bar x 3
40kg x 3
60kg x 3
80kg x 3 Slingshot on
100kg x 4
115kg x 4 @ 6
130kg x 4 @ 8
Beltless SSB pin squat - holeUp to x6 @9, no fatigue
Bar x some
72kg x 6
112kg x 6
142kg x 6 @ 7
162kg x 6 @ 9
Tempo squat 33xUp to x5 @9, no fatigue
Bar x 5
60kg x 5
100kg x 5
130kg x 5 Belt on
160kg x 5
180kg x 6 @ 9 - lost count. Fairly good set of squats technique wise. My left ankle has some limitations to dorsiflexion and while I'm working on that, I'm also trying to sit back a little more as well. Just need to make sure depth stays there.
TNG benchUp to x6 @10, no fatigue
Bar x 8
50kg x 6
70kg x 6
90kg x 6
107.5kg x 6 @ 7
120kg x 6 @ 9 - ties PR
I'll be honest, I came in yesterday still nursing a hangover from a wedding on Thursday, attempted bench first, got up to 122.5kg and bailed after rep number 3. Knew I didn't have a good session in me so cut my losses and went and sunbathed (gotta take advantage of the 3 days sun we get).
OHPUp to x6 @9, no fatigue
Bar x 5
40kg x 6
40kg x 6
50kg x 6
60kg x 6 @ 7 Belt on
70kg x 6 @ 9. First 2 reps also felt like a 9. Haven't pressed in a long time and it felt a bit alien.
Anyway, good session, one more to go before I bring the fatigue work back in so enjoying it while it lasts.
Deficit floater deadsUp to x5 @9, no fatigue
60kg x 2 x 5
100kg x 5
140kg x 3 Belt and straps on
180kg x 5 @ 8
210kg x 5 @ 9
Bent bar made these a bit awkward, off balance on the first rep and then I dinged the floor on the last one. Feel like they will help with tightness in the bottom though.
Incline DB benchUp to x6 @9, no fatigue
15s x 6
22.5s x 6
30s x 6
37.5s x 6 @ 7
45s x 6 @ 8.5
This is the kind of territory I expect my barbell incline probably is at the moment (slightly lower angle though).
Chest supported T-bar rowsUp to x6 @9, no fatigue
Empty x 6
1 plate x 6
2 plates x 6
3 plates x 6
4 plates x 6 @ 7
5 plates x 6 @ 9
One handed alternating KB swings
24kg x 20
24kg x 30
24kg x 40
Ss/ Pressups
10
10
10
Low barUp to x5 @9, load drop 5%
Bar x 3
60kg x 5
100kg x 5
130kg x 5 Belt on
160kg x 5
180kg x 5 @ 6
200kg x 5 @ 7.5
215kg x 5 @ 9 - 1 rep PR
205kg x 5 @ 9
Comp. benchUp to x5 @9, load drop 5%
Bar x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5 @ 7
120kg x 5 @ 9 - 1 rep PR. Arguably the best executed set of bench I've ever done.
112.5kg x 5 @ 9
Floor pressUp to x4 @9, load drop 5%
60kg x 4
80kg x 4
95kg x 4
110kg x 4 @ 7.5
120kg x 4 @ 9.5 - ties PR at least, if not an actual PR of some sort.
110kg x 4 @ 8
110kg x 4 @ 9
Overshot floor press just slightly. Felt more execution based than strength though. Went on the lighter end for back offs.
Brought fatigue work back in and I am apparently fatiguing very quickly right now.