Stationary bike to warm up
Cable Row: 2 x 12, 1 x 8
DB High Incline Press: 10 x 35kg DBs, 10 x 40kg DBs
Cable Crunch: 3 x 15
DB Rear Delt Raise: 2 x 12
Hamstring Curl: 2 x 12
Lat Pulldown: 3 x 10
DB Lateral Raise: 15 x 10kg DBs, 12 x 15kg DBs
DB Curl: 2 sets
KB Single Arm Swing: 2 sets
Just playing around with light stuff today. I’ll probably do one more proper squat session then rest for the meet. Feeling good.
Squat: (no wraps) to 1 x 192.5kg, 3 x 222.5kg, 1 x 232.5kg
And rest. 4 days out, looking at a conservative squat opener due to the calf problem having affected my wrapped training in these last few weeks, probably going to open 240kg/150kg/240kg. Still confident I can hit the 600lb / 272.5kg squat on my third attempt, which will allow me to push on towards 300kg at the GPC-GB meet I have in May.
Pullup: one set of 20
Bench: 8 x 70kg, 8 x 115kg, 6 x 127.5kg, 3 x 140kg, 1 x 150kg (long pauses)
Easy last bench session.
Rest, water cut
Weighed in at 89.3kg, then proceeded to eat constantly for 24 hours.
Meet Day
Squat: 1st - 240kg
2nd - 260kg (PR!)
3rd - 272.5kg (601lbs) (PR!)
Bench: 1st - 160kg (353lbs)
2nd - M x 170kg (cramped)
3rd - M x 170kg
Deadlift: 1st - 240kg
2nd - 250kg (551lbs) (PR!)
3rd - M x 260kg
Total: 682.5kg (1505lbs), with British records in squat, bench, deadlift and total.
https://instagram.com/p/BQpuK5cga2N/
https://instagram.com/p/BQqQ6i9AuND/
https://instagram.com/p/BQqRYQoAQ0O/
Bench could’ve been better, but overall a solid performance. Finally hit 600lbs on the squat - 300kg next!
Congrats man! Big total!
@IronOne Yeah thanks! Should be a better total given my squat, but I guess I’m just not built for deadlift. As long as it’s going up though, right? Haha I bet I’ll squat 700lbs before I deadlift 600 at this rate 
Straight back in the gym after the meet, ready for some different training:-
SGDL: 5s up to 2 x 5 x 150kg, 5 x 160kg, 2 x 3 x 170kg
Bench (w/ legs up): 5s to 5 x 120kg, 5 x 130kg, 5 x 135kg
Power Clean and Press: easy triples at 90kg
DB Curls: 12 x 40kg DBs, then drop set
Pull up: one set near failure
Deadlift: single at 207.5kg as someone had left it out! xD
I’m going to focus on getting in volume with ramped sets of 3, 5, and 8 reps during this phase. Still high frequency, possibly moving back into full-on Bulgarian squatting (but limited due to competing in wraps; these would have to be wrapless I think).
Squat: to 3 x 150kg, 3 x 192.5kg, 2 x 212.5kg
Axle Press: 8 x 70kg, 5 x 90kg, 3 x 8 x 70kg
Cable Row: 2 x 15
DB Rear Delt Raises: 2 x 12 x 17.5kg DBs
DB Lateral Raises: 2 x 12 x 12.5kg DBs
Feeling sore after the meet and then snatch-grip deadlifts yesterday, but hit some easy wrapless squats.
Deficit Axle Deadlift (beltless): to 3 x 150kg, 3 x 170kg, 3 x 180kg, 3 x 3 x 190kg
Bench w/ Legs Up: 8 x 60kg, 8 x 100kg, 8 x 110kg, 8 x 120kg, 8 x 125kg
CG Pulldown: 15, 15, 12
SS w/ -
Leg Raise: to failure
SSB Squat: to 5 x 110kg, 5 x 150kg, 4 x 160kg, 5 x 5 x 120kg
DB High Incline: 10 x 40kg DBs, 6 x 45kg DBs
Lateral Raise: 2 sets
Stationary Bike: 10 mins of sprint intervals
Squat: to 20 x 152.5kg (336lbs)
Bench: 6 x 3 x 120kg (30 seconds between sets)
Ab Pulldown: 25, 20, 15
Thought I’d do some 20 rep squats over the next few weeks to bring my conditioning up, maintain size and strength, and just as an interesting challenge. 152.5kg actually felt light 
Squat: to 20 x 162.5kg (358lbs)
Strict OHP: 2 x 8 x 70kg
CG Pulldown: 15, 8, 8, (ascending weights)
Nice quick session; 20 rep squats were tough but not as bad as I’d expected… guess 20 x 400lbs will be next? Sounds like a plan xD
Off
Squat: to 20 x 182.5kg (402lbs, obvious rep PR!)
Axle Press: to 3, 3, 3, 7, x 90kg (as usual these were power cleaned up)
Bench: 3 x 10 x 115kg (it was already loaded up so just hit some easy sets)
I was going to film the squats, but just couldn’t be bothered to set it up or ask someone tbh. I might go for 20 x 200kg though, and that will be worth filming I think. Pretty impressed with my high rep strength here, wasn’t sure I’d get past 160kg for 20 but this felt alright.
Squat: to 10 x 202.5kg (446lbs)
Deadlift: beltless singles ramp to 210kg, 220kg, 230kg, 240kg (529lbs, =PR)
OHP: 2 x 8 x 70kg
Didn’t quite have a 20 rep set in me today, but the 202.5kg felt like nothing; nice deadlift to equal my beltless PR as well!
Bench: 5 x 100kg, 10 x 120kg, 8 x 130kg, 10 x 110kg
CG Bench: 2 x 6
DB Lateral Raise: up to 20kg DBs for 10, then drop set
DB Seated Press: 8 x 20kg DBs, 8 x 25kg DBs, 2 x 8 x 30kg DBs
DB Rear Delt Raise: 10s up to 10 x 25kg DBs
DB Hammer Curl: drop set from 40kg DBs
Cable Row ss w/ Cable Ab Pulldown: 3 sets
Squat: to 12 x 202.5kg (446lbs, PR!)
Axle Clean and Press: to 5 x 70kg, 5 x 90kg, 2 x 100kg, 2 x 1 x 105kg, 2 x 8 x 70kg
Axle Continental: practice reps going up to 90kg
Finished with 10 mins of stationary bike intervals
I’m going to keep repping 202.5kg till I get to 20 I think; not far off, I didn’t actually fail on the last rep so definitely progressing fast with the strength endurance. Hoping to build a huge strength base so I can peak and hit 300kg+ in May!
Bench w/ Legs Up (thick bar): 10 x 60kg, 10 x 100kg, 3 x 6 x 120kg
Lateral Raise: 12, 10, x 20kg DBs; 10 x 10kg DBs
Seated DB OHP: 10 x 32.5kg DBs, 10, 8, x 37.5kg
DB Rear Delt Raise: 12 x 20kg DBs, 10 x 25kg DBs
Leg Raise: 2 x 25
BtN Pulldown: 2 x 10
Pulldown Ab Hold: 2 sets
Stationary Bike to finish
Off
Squat: to 12 x 202.5kg (446lbs), 4 x 222.5kg (491lbs)
OHP: to 8 x 70kg
Wanted to get 15+ reps, but still working on that. Feel decent though!
Thought I’d mention that I’ve decided to start tracking macros for a change, so hopefully I can really dial in my bodyweight for the next meet (probably should be around 96kg to cut to under 90kg, I’d say) with lower bodyfat at that same weight obviously being an advantage too.
Currently:
Carbohydrate - 200g
Protein - 300g
Fat - 150g
Kcals - 3350