Good luck. If you manage it let me know, because I’ve given up at the moment.
Wednesday
Went into the gym not really expecting much, but squats where moving super, so i decided to say fuck it and PR that sucker.
170kg (the big red ones are 25kg.)
Further, i just did a 3x8 cgbp
z-press 3x5
Romanian deads 3x8
rows 3x8
calf raises 3x20 (still not giving up @MarkKO)
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Almost four plates. Nice
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Hoping to hit that end of this year. (maybe more depending on how i progress these 2 months.)
Now if my deadlift will just increase a bit. I’ve got zero clue why my deadlift is lagging behind so much.
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Because your squat is moving. Once your DL starts increasing I’d be surprised if your squat doesn’t slow down a bunch.
I’m calling WADA. Nice job.
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Nice squat man, Im the opposite my deadlift seems to be going up indefinitely while my squat straggles along.
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squat:
112,5 x 5
122,5 x 5
132,5 x 5
142,5 x 5
Little short on depth, Ill try and " sink 'em " next week.
Bench
97,5kg x 3 (paused)
90kg x 5 (paused)
-Had to quit midway through to clean it up because gym owner was shooting pics.
90kg x 5 (paused)
95kg x 3 (paused)
Deadlift:
122,5kg x 5
132,5kg x 5
137,5kg x 3
142,5kg x 3
147,5kg x 3 (NO clue why, but i just couldn’t do this. I tried twice, but i just couldn’t even budge the first rep. VERY frustrating. A well. Next week ill get 'em.)
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Five kilo jumps is why, probably. Your squat you jumped in 10s (which IMO is low, but workable). Usually the smallest jump I’ll make with squat and DL is 10-12.5 kg. Mostly I’ll jump 20-25 kg.
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Warm up- 10 minute on treadmill, steady walking. (5 minutes with a 5% incline.)
Stretches, band stuff, dynamic warmup.
Gonna start doing 10 minutes of walking every day before my workout if the time allows it. 
Squat primer- 155kg @ rpe 8.5, Used bumper plates, might be in my head but walking this 155 out felt allot harder then walking out 170kg with normal plates.
pin squats 105kg 3x5
double paused bench 87kg x3 90kg x 3 90kg x3
Comp style bench
102x5kg x 2 - 105kg x 1 - 107,5kg x 1 - 110kg x 0 ( butt raised like hell, had to switch spotters for this 110kg, I think with my regulair spotter i could have had it.)
Deadlift primer: 160kg @ rpe 8,5
moved allot faster then last week, Form stayed good throughout, no grindy spots. One smoooth pull.
Wide grip deadlift 105kg 3x6
pendlay rows 3x8 50kg
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yesterday’s lifts.
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another day in the books, another day where i hate split squats with a burner passion, now more then ever. That must mean they work right? RIGHT???
10 minute walk on treadmill, stretching, et. band work
Split squats 3x5 30kg (3rd set i went to deep, lost balance, fell to the side, plates fell off, i died inside.)
Feet up bench 3x5 70kg
fly’s 3x5
seal rows 3x8
face pulls 3x8
tricep pushdowns superset w/ bicep hammer curls got a SICK pump. I felt like a bodybuilder after that.
Split squats work. They sure do suck though.
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Meet got moved up by two months, 2 months more to get stronger. Will be good.
However, i’m kind of disappointed since i was looking forward to the meet. A well.
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squat: did a pretty comfortable single at 160 kg. wanted to move up, but nah.
Bench: 4x5 close grip 80kg
z-press : 30kg
Romanian deadlifts : 90kg 4x5
Rows 4x8 70kg
Super set:
Leg curls w/ leg exstension 4x12
Got a nice quad pump, to the point where it actually hurt. Felt good.
Also working on a cool illustrator type project i’ll probably post tomorrow when it’s finished.
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Like i said, i did some stuff
10 minute incline treadmill walk (@MarkKO i’m starting to think incline walking is the secret to big calves. Insane calf burn. now to see if it works…)
Single leg leg press
renegade rows
hyperexstensions
incline benchpress
seated rows
pendlay rows
floor press w/dumbells
facepulls
tricep pushdown
barbell curls (and some light hammer curls.)
Ab wheel rollout, Finally got to feel the ab burn during the exercise.
This video helped a ton. (iknow abs are “made in the kitchen”) but this is a great video.
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for reference later on
warmup
Squats
112,5kg x 5
122,5kg x 5
132,5kg x 5
142,5kg x 4 (because depth wasnt there last time.)
Bench
92,5kg 4x5
Deadlift
Absolute shit, i didn’t complete it. Im dead now.
time to rest, and next week the peek starts.
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First day of peak!!! O wait i’m sick.,
Squat 0kg 0x0
drinking tea, 300kg 10x10
sleep 400kg 4x1
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