8-3-19
Deadlift
150kg 4x3
SSB Pause Squat
100kg 4x3
CG Cable Rows
68kg 3x10
DL Stance Leg Press
360kg 3x6
Tried to treat Deads like a speed pull day rather than a Deload, still working on finding the initial tension for the first pull as thats always the weakest rep from any set I do. Moved my stance in ever so slightly and consciously worked on engaging my lats, don’t think I’ve ever moved 55-60% so fast before so hopefully thats a good sign.
9-3-19
Bench
100kg 4x3
Pullups
BW 4x7
DB Shoulder Press
30kg 3x8
Cuffed Tricep Extension
274g 4x12
BB Holds, Behind Back
120kg 3x 30 secs
Going to start doing a bit of grip work, just once a week. Its never been an issue for me so far, but I want to make sure its never going to be an issue down the line.
Cuffed Tri Exts really hit me hard, taking it completely off the forearm by using a cuff around the wrist, even 27kg on the cable felt really heavy, never had a Tricep burn like that before
great work Andy keep it going
Thanks mate! Can’t wait for Monday now, I’m just hoping my Hamstrings / Glutes ease off for Squats! Had some deep tissue work done yesterday, and I’m batterred and bruised!
Any reason for the grip work? I know for me if my grip starts going it’s a sign I’m accumulating fatigue at a dangerous level.
Its more a pre emptive thing, I don’t ever want grip to be an issue. I know a few strong pullers, who recently have had their grip let them down when it counted due to just not training it outside of their normal training, and I don’t want to get into that position. I’d rather spend the 10 mins or so it takes to do a few static holds now, rather than have to try play catch up later.
11-3-19
Squat
245kg x3, 225kg 2x3
RDL
150kg 3x8
BB Row
110kg 5x5
GHR
BW 4x8
Really good first session in this new block, 4 weeks of working triples, then a deload, then into my peak for Body Power.
Went 5kg over the opener from my last meet, and it was an easy triple, can’t wait to build on this and see where I can push to!
Gave training a miss yesterday… had to bail on work and just couldn’t stomach any food! This cold is kickin my ass! Im back to work today so Im hoping I’ll be good to train tonight
14-3-19
Block Pull
245kg x3, 252.5kg x3, 227.5kg 2x3
Double Pause SSB Squat
160kg 4x3
CG Cable Rows
68kg 4x10
DL Stance Leg Press
400kg 3x8, 1x7
Blocks were about 2 to 2.5 inch, put the bar right around where the bar usually starts to slow down. Haven’t pulled off Blocks for quite a while so I wasn’t sure what to expect, pulled 245kg and it felt a little easy so I jumped to 252.5kg which felt alright… try and build on this now!
15-3-19
Bench
135kg x3, 122.5kg 2x3
Neutral Grip Pulldowns
70kg 4x10
Viking Press
40kg 3x8
Tricep Ext
27kg 4x12
Fighting through this cold is hard work, I got the Bench I wanted for today but I would od liked it to be a fair bit easier!
The day after Deadliftinf is made for resting, deffo a lesson learned today! Everything was sore from yesterdays session 
18-3-19
Squat
252.5kg x3, 230kg 2x3
RDL
180kg 3x6
BB Row
112.5kg 5x5
GHR
BW +5kg 4x8
Not a bad session today, the colds pretty much gone, feeling a little bit lethargic but its nothing too bad.
Warm Ups felt pretty garbage, I wanted to hit 255kg x3 to match my best wrapped triple, but decided to cut the weight a little, top set moved pretty nicely… Go figure!
20-3-19
Bench - 1 Board
125kg x5
And that was that! Tendonitis kicked in hard and fast, couldn’t bend my arm after this set so sacked the session off!
Pisses me off because I’ve had no issues for a couple of weeks, then a couple hours before training it flared up for no reason!! FML
Are you getting a lot more tweaks recently or is it just me? Might need to watch that.
Tendonitis has been ongoing for months mate, I cant seem to shift it… I’ve got a comp in 7-8 weeks then the plan is to drop the BB Squat altogether for a couple of months and give it a fighting chance to heal
21-3-19
Block Pull
260kg x3, 230kg 2x3
Double Pause SSB Squat
165kg 4x3
WG Cable Row
83kg 4x10
DL Stance Leg Press
420kg 2x10, 440kg 2x10
Todays session felt heavy! Block pulls weren’t fast enough and and my initial positioning was horrible! I’ve got a Deadlift seminar this weekend with Andy Bolton so hopefully he can pick up on where I’m goin wrong and set me straight.
Awesome stuff man. I ain’t to good with kilos though(Americans right? lol)
Haha cheers man! Im not bad with the nice round numbers in lbs, like the milestones every 100lbs but thats about it!
I suppose I could start using both on the main lifts doesn’t take long to work them out
23-3-19
So I had a Deadlift Seminar today with Andy Bolton, and I picked his brains about pretty much everything I could think of, and came away learning quite a bit!
I got some good advice regarding programming / training, and a few pointers on my technique.
Andy pointed out that doing some speed work after my top set on Squats and Deadlifts would benefit me a lot, rather than lowering the weight a little and doing as many back off sets.
It was a very hands on Seminar which I wasn’t expecting, and he had me work up to 225kg x3 off of low blocks (around 2 inch) and 210kg x3 off a small deficit, and then went over snatch grip deadlifts, so I’m feeling pretty beat after today combined with Thursdays session. I’m thinking of dropping the overall intensity of my Squat / Deadlift next week to let me recover a bit more, then going hard for the final week of this block before my Deload.
25-3-19
Bench
130kg x3, 120kg x3
Inc Bench Machine
100kg 5x8
Dips
BW + 20kg 3x8
Pullups
BW 3x5
Ok so the weekend hit me harder than I thought, that coupled with work bogging me down a little recently, I just felt like crap tonight in the gym, heres hoping a good nights sleep will sort me out.
26-3-19
SSB Squat
220kg x3 wrapped, 120kg 5x2 sleeved
SSB Good Mornings
120kg 3x6
Seal Row
70kg 3x8
GHR
BW 4x8
Nice easy session today, SSB in wraps feels pretty crap but I’m sure its something I could get used to.
Miscalculated my weeks, next week is actually my Deload then Peak starts the week after, no dramas really!
Decided to add in some speed sets after Squats and Deads as advised by Andy Bolton at the weekend, I think in future I’ll do 1 top set and 1 back off set instead of just a top set.