Most i’ve ever benched correctly is 90, I think ill get 100 soon enough tho 
My biggest deadlift to date is 140kg.
Welcome to the race!
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Knew I’d be off on everything. Should be fun to do.
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Race to 2/3/4?
Yeah I am in
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For clarification: we are doing # of plates in kgs? 20 or 25 kg plates?
My best lifts since my resurrection are:
Bench- 140kg
Squat- 165kg
Deadlift- 185kg
So have a ways to go with the deadlift…
Admirable attempt haha. I appreciate the effort and time you out into that endeavor.
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No. of plates in 20 just for ease.
So 100 bench
140 squat
180 dead
and you’ll be at 40 kilos more/
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sounds good. More than anything, this will highlight how I am by far the most imbalanced. Let’s get it!
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Week 4 - Heavy Weight Acclimation
Squat-Deadlift
Warmup
Stretching/band stuff/Static warm up type stuff
Bar x a bunch, 60kg x 5, 80kg x 5, 100kg x 2
Main sets:
Set 1: 112,5 x 3-6
Set 2: 112,5 x 3-6
Set 3: 112,5 x 3-6
Deadlifts:
Set 1:127,5KG 3-6x
Set 2:127,5KG 3-6x
Accessories:
Legg curl 3x12, Hip Thrusts 3x12, cable crunch 3x12
Read this:
workout felt terrible today. Everything felt heavy, and slow.
Squat i got all my reps, But it felt terrible.
Deadlifts i got all my reps to, but it was Meh.
Think its due to poor rest this weekend, and going all out on farmers walks past friday.
Gonna take good rest this week.
Roster for my upcoming meet:
Seems ill be placing 3rd for sure.
I still need to update my openers. My squat is way to low, think i’ll up it to either 115 or 120.
My deadlift, i’ll either leave at 120, or up to 130. And for my bench either 70 or 75.
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Anyone got an idea on how to pick some good openers?
Based on how everything has bin feeling so far, i think my 120/75/130 idea sounds pretty ok
Anyone wanna chime in? Thanks.
Post 90 on this thread. 10 more till 100.
Lets make my next meet post the 100th shall we? Competing next week on saturday the 24th.
Week 3 - Linear Max OT Phase
Bench
Warmup
Supertraining thing from a couple post back/Explaining to one of my workout partners how to deadlift. (Iknow, iknow i shouldnt be doing that.)
Bar x 20, 40kgx5 60kgx5
Main sets
Benchpress:
85kg x 4
Dropped weight by 2.5 since it felt heavy.
82,5kg x 5
82,5kg x 6
Pause bench:
60kg x 5
60kg x 5
80kg x 3 (last rep with a 3 second pause.)
Accessories:
3x8 Chin ups
10x10 Buddy Bicep Curls (You grab an empty barbell and do 10 reps, your buddy does 10, etc till you’ve done 10 sets.)
Did like a totall of 150Ish barbell bicep curls.
Did some tricep extensions like 50-70ish total
Did the tricep/bicep part while playing a game of pool. Yes my gym has a pool table.
Anyways, Bench felt meh so i’m continuing the theme of this week so far where the weight feels shit, but i do hit the required numbers.
A week and a half out.
So that translates to in pounds
220 Bench
308 Squat
397 Deadlift
Right?
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The conversion is a bit dodgy. It would be 225, 315, 405 or just straight plates on the bar. The direct conversion is less but the plates at 45 pounds or 20 kilos make it that.
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Race to 2/3/4 plates on bench squat dead. Whatever that is pounds or kilos. Could do 1 plate press race as well but not powerlifting related.
Today’s training.
Bench
Warmup
Supertraining06 Warmup
bar x20, 50kg x5
Mainsets:
60kg x 3 Paused
70KG x 5 paused
75KG x 5 Paused
80KG x 1 Paused
85KG x 1 Paused
90KG x 1 Paused (either this or 85KG will be my opener next saturday.)
Inbetween these sets i did rows on a machine, x8.
50kg x 8 Paused
50KG x 8 Paused
Some cardio type ish stuff
Thats my workout.
Squat/deadlift tomorrow.
I’d go lower on the opener if I were you. Also why do you record your workouts before completion?
I recorded this specific one after,
But i usually log them while i’m in the train from school to home. (or i read a book in the train.)
I’m not a 100% sure what i’ll use but i think ill go with:
120KG squat, 80KG bench, 130KG deadlift.
These are numbers recommended to me by my coach
For openers imagine you just woke up and have to hit that weight. So something easy to get your confidence but not so low that you will have to make a big jump for your second.
Squat day
115KG x 6
120KG (opener x 1)
legg curl
15 minute’s of light intensity cardio, 333,3 calories burned.
Gonna do that again tomorrow and sunday. Also gonna eat a whole ton less…
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Is this your first comp? If so, I’d stop squatting in front of a mirror asap. It’ll be a whole hell of a lot different if you never do and you might find it to be more difficult not looking at yourself
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