14-10-16
Upper
Band pullaparts between warmupr
Bench
Warmup: 8x20kg, 5x40kg, 5x60kg, 5x90kg, 3x110kg
Work: 6, 6, 4 @ 122.5kg
DB rows 3x6 @ 50kg
Smith OHP 3x6 @ 82.5kg
Pulldowns 3x6 @ 13 plates
Hammer curls 3x8 @ 22.5kg DBs
Smashed the Bench today even though Im a little under the weather, currently fighting off a cold and not winning lol!
Feeling strong though, just gotta keep putting the work in! 4 weeks out now and the excitement is kicking in!!
15-10-16
Lower
Band dislocations / pullaparts between warmups
Squat
Warmup: 8x20kg, 5x90kg, 5x120kg, 5x150kg, 3x180kg
Work: 6x200kg
Block Pulls
Warmup: 2x5 @ 140kg, 5x160kg
Work: 5x180kg
Squats felt very comfortable, easily had 2 more reps in the tank! Peaking is coming along nicely, hopefully things carry on as they are for the next few weeks 
So good! You’ll be good for around 240-250 in wraps by meet day for sure.
I’ve had 240 in my head for a while as a target for my 3rd squat, so Id be more than happy with that!
I’m only using sleeves for my first meet though, I’ve never tried wraps before, i’ll probably try them after the meet if I can borrow some to see how they feel
In that case I’d say 225 would be very realistic, 240 kg a possibility but a definite risk. I know when I hit 227.5 in sleeves I’d hit 205 for six and 200 for eight around the same time and I wouldn’t have wanted to try over 232.5 based on that 227.5.
Sorry, not super encouraging, and I can only speak from my own experience at those weights.
Thats ok bud, obviously I’ll see how things feel on the day, and how things go for the rest of the peaking cycle… its got me doing 222.5kg for 1-4 reps in a couple of weeks so if I can only hit it once then I know 240s off the table.
I’ve got targets in my head but I’ll be basing my attempts off my 1-4rep sets in the final week. The weights prescribed are 2.5kg less than my true 1RMs the last time I tested them.
Its got me set to squat 222.5, bench 137.5, and deadlift 237.5 all for 1-4 reps.
If you double 222.5 I figure you’ll be good for 232.5 for sure. Triple it and 240. Plus, there’s the benefit that without wraps you don’t have to factor in carryover.
If you just double all your weights in your last week you’d be a safe bet for 230/140/245 on an average to crappy day. That’s really pretty good considering how different meets are to training. Go beyond doubles and something like 240/145/255 becomes a very real possibility. Also how you plan your attempts has a massive influence.
Id be happy with either scenario I’m lookin forward to seeing how deadlifts go without squatting straight before, as I haven’t just deadlifted for a month or so now, so that’ll be interesting.
I’m planning to start with something I can easily do for 3-5 reps on an average gym day and just go from there, nothing stupid.
When I’ve done my last week i’ll run my plan past you if thats ok, an outside opinion is never a bad thing
Absolutely. I was going to say, hit me up if you want any tips on meet planning.
Thanks buddy, I will do!
17-10-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5xBar, 5x50kg, 5x70kg, 5x90kg, 3x100kg
Work: 3x117.5kg, 3x122.5kg, 3x127.5kg. 2 sec pause on last rep of all Bench work sets.
DB rows 12, 10, 8, 6 @ 50kg
Smith OHP 12, 10, 8, 6 @ 75 / 77.5 / 80 / 85kg
CG pulldowns 12, 10, 8 @ 55kg per arm
Machine flys 3x12 @ 65kg
Hammer curls 3x12 @ 25kg
Very nice! You’ll have zero issues on meet day when it comes to the press call.
Cheers man, I’m hoping thats the case! I’m going to do everything paused after the meet, I think it’ll be better in the long run, I kind of stopped doing it as much at some point… no idea why 
18-10-16
Lower
Band pullaparts between warmups
Squat
Warmup: 5xbar, 5x60kg, 5x90kg, 5x120kg, 5x150kg, 3x180kg
Work: 3x200kg, 3x202.5kg, 3x205kg
Pause deadlifts
Warmup: 5x100kg, 5x130kg, 5x160kg, 3x170kg
Work: 3x5 @ 180kg, 1x3 @ 190kg
Leg raises
Simple session today, was feeling tired before I even left work so figured Id do what I needed to and leave, and I’m glad I did!
Gym was rammed tonight, managed to get myself a squat rack but the only available bar was a cambered bar which I’ve never squatted with before, felt a lot different to the Texas bar that I’m used to, but I hit all my reps!
Paused deadlifts I really don’t enjoy at all, not sure that I’ll be keeping them in after the meet, but for now I’ll keep em!
Cambered bars are awesome; and
Cambered bars generally make life harder, so whatever you can squat with a cambered bar you can squat more easily with a squat bar.
I worked number 2 out straight away lol, every rep felt a lot harder than it usually would with that weight!
Did these for a bit and definitely didn’t get much out of them. Ditto DL against chains.
Im not sure if I’ll get much from them, I just dont enjoy them!! IM aching like crazy today though, lower backs on fire!
20-10-16
Upper
Band pullaparts between warmups
Bench
Warmup: 10xbar, 5x50kg, 5x70kg, 5x90kg, 5x100kg, 3x110kg
Work: 3x122.5kg, 3x127.5kg, 1x135kg (2 sec pause on last set)
Single row machine 12, 10, 8, 6 @ 65kg per side
Smith OHP 12, 10, 6 @ 70 / 80 / 90kg
Pulldowns 12, 10, 8, 6 @ 12 / 12 / 13 / 13 plates
Machine flys 3x12 @ 65kg
Hammer curls 3x10 @ 25kg
Tweaked my lower back on the bench on my 2nd set, so 3rd set didnt have much leg drive… little slow but went up smooth! Slapped on some deep heat and its feel a lot better now, hopefully its nothing!
Overhead strength seems to be going up nicely which I’m happy about!
Going to be sitting down over the weekend and planning my training for after my meet, I don’t thinj I’ll be going back to 531, I’ve enjoyed the last month of training so I think I’ll keep things similar, with a few alterations. I dont want to low bar squat / deadlift twice a week, I think I’ll split them up and do variations of them after the main lift (squats after deadlifts and vice versa)
I’ve had good results way. I went snatch grip after squat and pause front squat after DL.