I’m thinking paused high bar squats / SSB squats after deadlifts, and 3inch block pulls after squats!
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That also sounds good. SSB squats especially.
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21-10-16
Lower
Band pullaparts / dislocations between warmups
Squat
Warmup: 5xbar, 5x50kg, 5x80kg, 5x110kg, 5x140kg, 3x170kg, 1x190kg
Work: 3x205kg, 2x215kg
Deadlift
Warmup: 3x3 @ 180kg, 1x200kg
Work: 3x222.5kg, 2x232.5kg
Leg press 3x8 @ 310kg
Back raises 3x8 @ 70kg
Steady session tonight, hit all the reps I needed to! Will be doing 97.5% of my old 1RMs next week for 1-4 reps to see where I am after this cycle, and make a meet plan from there! I’ll be using the same numbers to plan my next cycle for after my meet 
4 Likes
That looked pretty easy. Nice work!
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Yea it felt kinda easy, looking forward to seeing how next week goes now
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24-10-16
Upper
Band pullaparts between warmups
Bench
Warmups: 5xbar / 50kg / 80kg, 3x100kg, 1x110kg / 120kg / 130kg
Work: 3x137.5kg all repa 2 sec pause
DB rows 10, 8, 6 @ 60kg
Smith OHP 10x80kg, 8x 87.5kg, 5x92.5kg
Chins 10, 8, 6 @ BW
Machine Flys 3x12 @ 67.5kg
Hammer curls 3x12 @ 25kg
Brilliant session, The triple is a 2 rep PR, especially paused! I’ve hit it for a single before (also 140kg) but they were tng!
I’ve changed milk from semi skimmed to 1% fat from today aswell, so I’m feeling hungrier than usual! With the amount if milk I drink that nets me around a 13g fat reduction, and leaves me around 75g per day instead of almost 90g, I’m hoping this will help me recomp a bit as I was maintaining before, but we’ll see how it goes.
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That’s AWESOME! You’ll be at 150 kg soon.
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Hopefully bud! I was buzzing after hitting a triple! Cant wait to see how squatting and deadlifting goes!
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25-10-16
Lower
Firstly, I’d like to say… KILLED IT!!
Band pullaparts between warmups
Squat
Warmup: 5xbar / 50kg / 80kg / 110kg / 140kg, 3x180kg, 1x200kg
Work: 4x 222.5kg
Deadlift
Warmup: 4x 60kg / 100kg / 130kg
Work: 4x 165kg / 170kg / 175kg
Back raises 3x5 @ 80kg
Leg press 3x8 @ 300kg
V sits 4x15
The weights were completely owned today, my old 1rm was 225kg, 222.5kg x 4reps was comfortable, first 3 reps were easy then it hit me, 4th rep came up nice but it felt heavier than the rest!
Bit of lighter deadlifting, just greasing the groove for friday
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That is fucking AWESOME! I think you’re looking at 260 in wraps.
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I’m going to stick to my SBD sleeves for now, I think 240 is there as a 3rd attempt come meet day.
So far I’m thinking 115, 130, 140 (maybe 142.5) for bench, and something like 215, 230, 240 on squat… Need to see how Friday goes before I make any decisions on deadlift but if the trend of 3-4 reps carries on, maybe 220, 240, 250-255?
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That sounds right. DL can be fickle in meet, depends how tired you are.
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28-10-16
Lower
Deadlift
Warmup: 3x 60 / 100 / 140 / 170kg, 1x 200 / 220kg
Work: 2x 240kg
Block pulls 1x 140 / 170 / 200 / 220 / 230 / 240
Well, deadlifts didnt go as Id wanted, even though I hit a new PB, I had 3 reps in my head! First 2 repa were comfortable, lowering the 2nd rep my grip started to give out so I reset on the bar, it got to my knees and wouldnt budge any further!
Need to figure out what works for my deadlift because its just not progressing as I’d like, doing a volume block after my meet with deadlift on its own day so we’ll see how that goes!
@MarkKO for my meet plan I’m looking at opening 225 / 125 / 225, what do you think?
@andypee I think those are OK openers, but what are your third attempts?
I’d consider dropping your DL opener to 215 or 210, and maybe your squat to 215. That way you could go 215/230/240 for squat and 210/230/250 for DL. Your openers are just to get you on the board. Bench is fine, I’m guessing you’re going 125/135/145?
Thanks man, that does make more sense!
The numbers you have there are pretty much what I was feelin, maybe 232.5 2nd squat and see how it feels, and go 240-245 depending how it went, deadlift and bench numbers look good!
Picking attempts can be tricky. I known for myself I do better with bigger jumps. For squat, I’d never want a jump under 10 kg, preferably 15-20. DL more so, 15 minimum and 20-25 is pretty optimal. I think bench is the exception to that, 5 kg jumps are fine.
It’s down to what you feel comfortable with. I always approach it thinking I don’t want to have to work much except for my third.
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Thanks again mate, I wasn’t sure what would be best! I don’t wanna go overboard at my first meet, just get some good numbers on the board so I’ve got somethin to work from, and can set realistic goals for next time
Any time. A common approach is to go:
1 88% of goal
2 94% of goal
3 goal
I usually end up close to that, but a tad lower.
Then you can also (which I highly recommend) have A and B options for your second and third:
1 88% of goal
2A 94% of goal
2B 94% of goal minus 5 kg (or 10 if you’re strong AF)
3A goal
3B goal minus 5 kg
That way, you don’t have to rejig attempts if the previous one didn’t move fast enough or felt horrible.
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31-10-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / 60 / 80 / 100kg
Work: 4x5 @ 110kg
Inc DB Press 3x8 @ 42.5kg
DB Rows 3x10 @ 50kg
Seated OHP 3x6 @ 80kg
Pulldowns 3x10 @ 80kg
I’m on holiday at the coast this week, found a decent gym within walking distance so I’m still training, didn’t want to take this week off fully as I’ll be taking most of next week off!
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1-11-16
Lower
Band dislocations between warmups
Squat
Warmup: 5x bar / 60 / 100 / 130 / 160kg
Work: 3x5 @ 180kg
Speed Deadlifts
Warmup: 1x 100 / 120 / 140 / 160kg
Work: 8x1 @ 180kg
Leg ext 3x12 @ 60kg
Leg curl 3x12 @ 55kg
I’ve found that training early morning really isn’t for me, I need a days worth of food in me before I hit the gym! I felt weak today compared to usual (same goes for yesterday)
Done a lot of walking the last few days which hasalso knocked a bit out of me, been doing around 10 miles per day, which will be good for me in the long run, but for now my legs aren’t handling it very well 
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