IPF Jr Worlds 2012

Squats:
120 x3
*belt
155 x3
*wraps
185 x2
212.5 x2
*bottoms
235 x2
*straps
270 x1
Warmup was minimal but sufficient.

Opener: 290kg
After watching the video I realized that it moved amazing.  Looking like I coulda hit it if 330 was on my back!

Second: 305kg
Definitely lost the upper back and chest came down a bit but it still came up fine

Third: 312.5kg MISS
Just sat back too far and lost my balance backwards.  Strength was definetely there without any question.  Next time.


Bench...
70 x3
100 x3
125 x2
160 x2 - 2bd
*shirt
185 x3 - felt good but I almost touched somehow?
205 x1 - touch????  Lowered opener to 215kg
Then realized I was out of time so yanked out the suit slippers and went out...

Well I always say 'train how you compete'.  Learned my own lesson today.  I never bother pulling out the suit slippers until today.  What happened?  Well thanks to a strong man helping me out, the reason I was touching is that the shirt was on farther than usual.  THEN, we pull out the slippers and it moves up like 1 inch....  Ergo, carryove on top range of motion was nothign.

215 - missed it three times

For deadlifts my head just wasn't in it so I went:
260
272.5x - when I got the bar I grabbed it with just my fingers on the right hand.  Should have stood up and tried again.  Strength was there no problem
277.5x - lost the bar forward.  Strength was there for sure.

Well live and learn!  First wordls, unfathomably dissapointing but I guess that's why they hold them ever year!  Thanks again to all the people who have helped me and to Jessie and the family for being here to support me.  Will be doing some raw training for 5 months now to get the body back on track, and we will see what happens in 2013.

Tues/Wed Training

Tues:
Squats:
105 x3
130 x3
*belt
145 x3
*wraps
185 2x2
195 x2
Can't squat the bar as fast as the 195 moved... :)

Wed AM:
Bench:
Was in a huge rush to get in/out while sharing with like 7 people so...
120 x3
130 2x3
Whatever.  Got in a little practise and was again super fast.

Hopefully will have 45min later to do just a few light sets just to really stretch into the movements and move some blood around.

Sunday Noon

Deadlift:
275 3
330 2x3
385 3x2

Bench:
205 x3
245 2x3
285 2x2
305 2x1

Catching the plane in less than 8 hours!!!!

Friday PM

Squats:
235 x3
285 x3
325 x3
*belt
35 x3
*wraps
445 3x2
Speed was amazing.  Coulda done 3x10 probably.

Couple sets of GM and hb squats and 5 min of walking and some stretching.

Friday Noon

Only had time to bench so far, will go in to squat tonight:

Bench:
205 x3
245 x3
285 2x3
325 5x2
Thats what I am talking about.  325 sets moved flawlessly.  Coulda done it as 2x5.

Chest flyes, rear delt flyes, curls, and lying tri extensions: 4x6 with 15lb for some prehab

Feeling fresh.  In 7 days I will be ready!!!!  Holy crap I am nervous!

Wednesday Noon

Bench:
195 x3
245 2x3
285 2x3
325 5x2
Easy.  Not as easy as I would have wanted.

Deadlift:
225 x3
275 x3
325 x3
345 x3
365 x3
385 x3
415 4x2
Holy crap this was so fast I frightened myself.  Honestly... Bar locked out before I fully exerted myself.  yay!

All I had tiem for.  Going in tonight for prehab, bit of upper back, and lotsa stretching/foam rolling.

Monday AM

Squats:
255 x3
305 x3
*belt
355 x3
*wraps
405 x3
465 4x2
475 x2
Super easy.  Very happy.

Bench:
195 x3
235 x3
285 2x3
305 2x3
325 2x2
Mey.  got it done.

Saturday Noon

CGBP:
205 2x3
245 4x3

Squats:
235 x3
285 x3
325 x3
*belt
375 x3
*wraps
415 3x3
465 2x3
Easy session.  Fatigue is starting to lessen.  Unfortunately elbows were twingy again today - lots of squats/bench lately what with my lack of deadlifts.  Also, the straps up squats kill my elbows from the bar not sinking deep into my back.

Friday PM

Deadlifts:
135 2x5
235 x3
285 x3
325 x3
375 x3
*belt
415 4x3
Very happy with this.  Back felt fully healed FINALLY.  Furthermore, while weight was quite light- 70% of my weight at nationals, the bar moved about as fast as I could physically move 135lb.  Ergo, no way it was more than 70%.... and I had no suit on.

Chest flyes, hammer curls, pullovers, rear delt flys, curls: 3x5 each with 15lb

Good session.  Starting to feel the fatigue coming off.

Friday AM

Bench:
195 x3
245 x3
295 x3
335 x3 - 2bd
365 x3 - 3bg
*shirt on - 44 superk
415 x4
445 x3
475 x2 - ~1bd
490 2x1 - both touched.  First misgrooved and had downward motion.  2nd was clean.

Thursday PM

Bonus technique/recovery day:

Deadlift:
135 3x5
225 3x3
Woohoo!  Back seems fully healed!  Doing real session tmr.

Bench:
135 10x3
Again, just focusing on staying so tight I cramp.

Sqaut:
135 10x3
For blood flow and stretch.  Done in flat shoe.

Felt very fresh after the session.  Super excited for heavy bench and some decent (80%) pulls tmr!

Thursday AM

Squats:
235 x3
285 x3
*belt
325 x3
375 x3
*wraps
415 x3
465 x2
*bottoms
525 x3
*straps up
575 3x2
Very happy with this session.  The 575 (~261kg) sets were insanely fast and surprisingly around depth.  Really was hitting the groove and staying in complete control.  Given that I felt a bit beat down again as the 465 was harder that it should have been, this is really making me excited about what I can do in 15 days of some huge deloading.  Definitely going 290-305-???

Wednesday Noon

Another very easy day:

MGBP:
135 x3
155 x3
175 x3
195 x3
215 x3
235 x3
255 x3
275 3x3
285 2x3
The reason I did so many light sets is because I have recently realized that while I am reasonably tight when I bench, if I want to be pushing 500+ consistently then I need to be way tighter.  Otherwise the bar will never be under control and stay in the groove.  As a result, even with 135lb I was really tightening very hard, squeezing the bar as hard as I physically can, pulling the shoulders back/down under huge tensino, really bending the bar to strongly engage the lats, and building tension throughout the body so that my leg drive isn't a big jerk at the bottom like it has been in the past.  I know in 16 days before a contest you can't 'get stronger' but hopefully some rapid, focused techinque work can help me hit some bigger weights.

Deadlift - again, wanted to stretch the hips out and just do the lift as I haven't been able to for ages...  Thankfully it felt 100% perfect again today.  Absolutely zero anything felt in the back :)  Hitting some 'real' deadlifts on friday is the intent.
135 3x5
225 3x5
275 3x3

Squats - did em in perfectly flat shoes just to reset the old hips which are not used to the technique from squatting in a heel.  Might do a couple proper sessions in flat soles over the next two weeks because in recent training, every time I switched back to heeled from the flat I had the best session ever.  Go figure.
135 3x5

Tuesday Noon

Squats:
235 x3
285 x3
325 x3
*belt
375 x3
415 x3
*wraps
465 2x2
Nice and easy.  Major deloading hapenning now.

Bench with 25lb plates hanging from bands for stability/recovery:
155 9x3 - 3 comp, 3 narrow, 3 medium
205 2x2 - comp grip
This was surprisingly difficult.  Really found myself squeezing the bar like mad and tightening up really well by the end of the session.  Will do these again.

Deadlifts: 145 3x5, 215 2x3
Just wanted to do a few reps to open up the hips.  Back felt perfect so I will try some real deadlifting very soon.

Monday PM

Went back in to do some deadlifts but the back was off unfortunately:
235 x5
285 x3
335 x3
385 x3
435 2x1 - First beltless and it felt bad so I put on the belt for the second and it felt OK but just not worth it.  So called it there.

Bench - get in some volume from lack this morning and get some blood moving:
205 x5
225 x5
245 x5
265 x5
285 x5
295 x3
305 x3
315 x3
325 x3
All sets moved niced and easy.  Surprisingly strong... Suggests that the abismal morning was a technical issue and potentially due to training in the AM after a long fast.  Normally if I train AM there is no real fast, but this time I tried fasting 6pm-10am.  Wont do it again.

Monday AM

Argh... Really upset about this morning:

Bench:
165 x5
225 x4
275 x3
315 x2
350 x1
*shirt on
415 x4
455 x3
495 x0 - touched low and dropped on stomach
495 x0 - shirt was totally uneven so i brought up one side but the other didnt move...
*Realized the shirt was totally uneven so I fixed that and it felt much better.
495 x1 - slooooow but at least it came up.  shirt was completely riding this set.
495 x0 - tried jacking the shirt and it totally made me blast it over my face

Well this is not what I wanted to happen today but you can't win em all.  So long as meet day goes better (IE dont go 1 for 3 or fricking bomb...) then who cares about a trainign day?  I am trying to decide if I should put it on once more.  Probably will put it on again on Friday and just get 1 good press at 495 and call it a day.  Thanks very much to Ryan for being super patient and helpful this morning.  It is highly appreciated!

Saturday PM

Squats:
235 x5
325 x4
*belt
375 x3
*wraps
435 x3
485 x2 - terrible. Strength definitely down today given that the gf prevented me getting a good nights sleep... Not that I am complaining.
*suit bottoms
535 x3
*straps up
575 x1
595 x1
617.5 2x1
The top sets (280kg) were reasonably fast, deep, and easy. Given that strength was down maybe 6-10% today, it makes me feel confident that AT LEAST 305kg will be there at worlds so 290-305-310+ should be perfect.

Saturday AM

CGBP:
175 x5
215 x5
255 6x5
Super easy.

Squats: 135 2x5, 225 2x5

Chest flyes/Rear delt flyes: 2x10 15lb chest flyes, 2x20 15lb rear delt flyes

Friday PM

Some assistance work:
Pendlay rows:
95 2x10
145 x8
165 x6
185 2x5
205 2x5
Great back work.  Rib felt great and form was strict.

OHP:
95 x5
145 x3
165 x2
185 x2 - I think thats a PR
145 2x5
Not bad.  Not particularily hard.

12 mins on the treadmill 7% incline, 3MPH

Friday Noon

Bench:
195 x5
230 x5
265 x5
300 x3
315 3x3
330 4x2
Meh.  Speed wasn't where I wanted it on the top sets but still acceptable.

Pullups of random grips: 6x5
Face pulls: 3x8
Chest flyes/Rear delt machine superset: 90lb 4x12 each

Meh.  Right elbow was twinging slightly.  I might go in again for a very light bench and some upper back assistance work as I have been unable to do much from the rib injury.  Really would like to hit some good pendlay rows as those are the best thing for my shirted bench.

Thursday PM

Argh... Couldn't find my squat suit so tried to put on the tighter one but it wouldn't go on.  The break really ruined my groove:
235 x5
325 x5
*belt
375 x5
*wraps
415 x5
485 3x3
Called it there.  Not terrible

GM of various types for like 80 reps with the bar

Thursday Noon

Recovery work:
Walking 6% incline, 3MPH for 20min
Rowing 1000m in 5min
3x15 high bar squats with the bar
3x12 curls with 25lb

Thats all.  Really feeling like these sessions have been helping alot.  Will of couse make them less frequent as we keep getting closer to the meet. 

Wednesday PM

Bench - middle fingers on rings so just 1 finger narrower than normal.  This just happened because I had a different setup at the gym and couldn't unrack with full width:
205 x5
245 x4
285 2x3
325 6x2 - Unbelievable sets!
350 2x3 - 2bd
Great benching! Felt super strong.

Deadlift off 3inch blocks:
235 x5
325 2x5
415 2x5
Called it there as the back starting twinging again.  Nothing major, but didn't want to do any harm.  Will be pulling again this weekend if the back keeps feelin so great.

Wednesday noon

Went and did some deadlifting again.  Minor pain but feel perfectly fine after the session.

Deadlift:
225 2x5
315 2x4
345 x3
375 x3
405 x3
*belt
435 3x3
465 x3
Not bad really.  Have video and speed wasn't too bad.

CG bench with feet in air - really feel that this is paying off for stability and tricep strength:
225 x5
245 x5
265 x5
285 5x3

Will be back in again tonight.

Tuesday Recovery

Walking 5.5% incline, 3MPH for 20min

Superset:
Chest flyes: 20lb 5x10
Rear delts: 20lb 5x15
Alternating curls: 20lb 5x10
Seated GM: 95lb 5x5
Standing GM: 95lb 5x5

Rowing for 10minutes (1800m)

Monday PM

Really felt tired today and squats showed it again.  Need to be getting better sleep!

235 x3
325 x3
*belt
415 x3
*wraps
485 x3
*suit bottoms
535 x3
565 x3
595 x2
*straps up
625 x1
Not bad really but the single was TERRIBLE.  I really forgot to drive the back into the bar with a big chest and as a result lost balance at the bottom, paused like 2 seconds probably, and finished the lift with my upper back so rounded it was hard to get it in the rack!  Time for a HUGE taper to the meet and hit som monstrous PR's.  Definitely feel like fatigue is peaked, and volume/intensity will go down other than the next 2 monday suited sessions and 1 shirted bench sometime this week.  Lots of work in the range of 70-75% 5-6x2-3.

Sunday and Monday AM

Sunday I had 30 minutes before the gym close so I did:

CGBP, feet up, 5ct pause: 185 2x5, 225 4x5

Pullups: 5x5

DB rows: 2 sets

10min on treadmill 10% incline, 3MPH


Monday AM:
Felt really crappy going into the gym and it showed.

CGBP:
185 x5
225 x4
265 2x3
305 5x3
325 x3 - 2bd
Bleh.

Sqaut - really was terrible.  Also, the rack was too high so it messed me up majorly:
235 x5
325 x4
*belt
415 x3
*wraps
465 3x3
Called it there.  Going in tonight for some suited work.

Saturday

Decided to just suck it up and do some pulls.  Was really easing the weight and keeping flawless form.  Hurt a little but feels fine after.
225 x5
275 x4
325 2x3
*belt - reduces the pain
375 3x3
415 4x3
Super easy.

Bench:
195 x5
235 x5
275 x5
315 2x3
345 2x5 -2bd
375 x5 - 3bd
375 x3 - 2bd PR but boy was the third rep terrible and huge grinder... bad!

Friday Noon

CGBP, feet up, 3ct pause:
165 x5
185 x5
205 x5
225 x5
245 5x5
Very happily surprised with this.  245 was clean and smooth.

Pullups: 3x5 - elbow was twinging so called it

Alternating curls and chest flyes: 3x10 each with 25lb DB

Walking for 10min

Thursday PM

Squat:
225 x5
315 x4
*belt
405 x3
*wraps
455 2x4
Helping out a friend so cut it short.  Felt tired anyways so probably a good call.

Power clean and press: 95 2x5, 145 2x3

Gymnastic ring ab fallouts: 3x10

Bench: 225 x8, 315 2x5

Great session.  Feeling strong and just going to push it for a couple session, then let the taper begin.

Wednesday PM and Thursday AM

Wednesday night did a little recovery work.  30min on the treadmill and some chest flyes.

Thursday AM:
Squats:
235 x5
285 x4
335 x3
*belt
385 x3
*wraps
435 2x3
465 2x3
495 x3
Good session.  Short on time so only 495x3 instead of 3x2 like planned.

CGBP - pointer on inner ring:
185 2x6
225 2x6
265 3x5
Elbow started twinging so called it.

Wednesday Noon

Tried deadlifting again.  It was really close, but just want to fully heal before pushing it.

Ended up just doing 135 4x20 and 225 2x5 without any pain

Close grip floor press: 135 3x5, 225 5x3
Really easy but just doing these to practise pushing back hard off the bottom position.  Think this may help my shirted bench and is easy enough for me to consider them a recovery type session.

Pullups: 6x6

10mins on the treadmill

That's all for now folks.

Tuesday PM

Planned on squatting for real but just had no time.

CGBP: 205 x5, 245 4x5, super easy, for recovery.

Squat: 235 x5, 325 x5, *belt +super light wrap 415 x5

Then chest flyes, rear delts, curls, and lying tri extensions 4 sets each with 15lb DB

Monday and Tuesday

Monday:
Tried deadlifting and the back felt way better, but still not very good.  Decided to just wait a couple more days.  ended up doing 225 2x5 and 325 3x4.

Bench: 195 x5, 235 x5, 275 4x5

Tuesday AM:
Bench:
185 x5
235 x4
285 x3
315 2x2
365 x2 - 2bd
*shirt - 46 superk... went on way easier today.  Only took like 8 minutes or something
405 x3
435 x3
465 x3 - 3rd rep got to a 1bd about
485 2x2 - first set was excellent.  Got 2nd rep to ~ 1/2bd and speed was great.  2nd set was actually 480 due to a misload (forgot a collar) and thus was wobbly and a bit slow.  Not too bad really.  I think I might have to open 225kg but not too worried about hitting that weight.
225 x5 - raw

Squats:
195 x10
235 x10
255 x10
Just had a few minutes and was training with a friend so decided to get in some stretching.

Well, pretty pleased.  Would have liked to touch the 485 so that I would feel confident opening 220kg.  Thats ok, I think there is no way I could miss 225kg 3 times in a row.  Probably will be stuck going 225/230-235/232.5-240 or something of the like.  We will see how the next session goes.  Probably only in the shirt once more to prevent killing myself and stretching the shirt too much.  Interesting note, I have never jacked this shrit.... Will definitely try it next session because I may even have something stupid like 240-250kg in me if I can touch, and can press back smooth enough.

Sunday Recovery

Great day of recovery work:

Morning:
20min of incline walking 5% 3MPH
3x10 135lb bench
Tons of foam rolling and mobility - entire lower body on fire
Lots of bar squatting

Then did some light work for 5 hours on my deck.

Then went at it again:
5 min on bike
500m of sandbag dragging with rows, presses, forward, and backwards
5x20m rope climbs
5x5 box jump from seated
More rolling and a 20min contrast shower.

Saturday Session

Squats:
235 x5
325 x5
*belt
375 x5
*wraps
415 2x5
465 x5
Rushed through cause I wanted to bench and was short on time.

Bench:
195 x5 - MG
235 x5 - MG
275 x5 - MG
275 x5 - CG
275 x5 - comp
305 x5 - comp, 2bd
325 x5 - comp, 2bd
275 x5 - MG
225 x5 - MG
Easy bench.  Fired through it fast.

Good session considering I was out in the sun all day working.

Friday PM

Squats:
235 x5
285 x4
335 x3
*belt
385 x3
*wraps
435 x3
485 x3
*bottoms
535 x3
555 x3
575 x3
595 x2
617.5 x2 - PR

Thursday and Friday AM

Rhomboid/rib has been feeling much better.  Planning on going in to squat tonight and hopefully it will do OK.  Last couple days been hitting the bench:

Thursday:
225 x5
255 x5
275 4x4
Super easy.

Friday AM:
225 x5
250 x4
275 2x3
300 2x3
325 4x3
350 x5 - 2.5bd
350 x2 - chest
Good benching.  Short on time these last couple days so just fit in some chest flyes after the bench.

Wednesday Noon

Went to the chiro this morning.  He did some cracking and it felt better, but when he did a bit of ART on the rhomboid, the pain made me think I did something there.

Bench - slightly wider than normal close grip, around pointer on inner rings:
205 x5
240 x4
275 2x3
310 6x2
345 2x2 - off of foam. No sinking, so basically a 3 board.
Great bench today.  Felt strong and fast.

Chest flyes, rear delt flyes, lying tricep extensions, and curls: 4x10 each with 20lb DB

Leg press on this weird old cable stack machine:
370 x10
440 x10
510 x10
580 x10
650 x10
Just wanted some blood in the legs without straining the back.

Hope to do some deadlifts tomorrow or the day after but I think I might have to take 2-5 days off to let this back clear up before becoming serious.

Quick Tuesday Recovery

Low incline DB bench: 55lb 2x20
DB rows: 55lb 2x25
Behind the neck OHP: 75 2x8, 105 2x6
3 sets of leg curls, 3 sets of leg extensions
5 mins on the bike

Just had 30 spare minutes so figured I might as well do something.

Monday PM

Squat:
235 x5
315  2x1 - rib pain was back, put on belt for 2nd and it felt better
405 x2 - light wraps, felt iffy
485 2x2 - Tight wraps and it felt acceptable.  Going to chiro tmrw.
*suit bototms
545 x3 - 1/4 squat
575 x3 - 1/4 squat
595 x3 - not too bad.  Maybe 2 inch off depth
595 x2 - straps up.  2nd to depth, first was high.

CGBP:
175 x6
225 x6
250 5x5 - last 2 sets with feet in air

Good day of training.  Hope the rib fixes up soon.

Sunday & Monday AM

Sunday went for a 5 hour hike.

Monday AM:
Bench:
215 x5
255 x4
285 x3
305 x3
325 6x3
Not bad.  Speed was a bit slower than I wanted.

Few sets of chest flyes and some bar squatting to stretch in preparation for heavy squats tonight.

Saturday Noon

Was wanting to do 2 sessions today but just no time. So made this one count. Unfortunately I didn't have much time either so bench was cut short. Deadlift: Left hip was bugging me so I put on a baggy 44 nxg+ suit. Doesn't really do much I don't think but it does make the hip feel better and speed off the floor is also slightly improved I think. *suit bottoms... don't really do anything without straps or belt 225 2x5 325 2x4 375 2x3 *straps up 415 2x3 *belt, straps down 465 2x3 *belt, straps up 505 3x2 Great deadlifting. All sets were super easy including the 505 which could not possibly have been more than 85%. :) Bench in like 15 minutes: 195 x5 235 2x5 285 3x5 325 2x3 Had to call it due to being out of time. Would have liked to have got a bit more volume in but this will do.

Friday noon

Bench:
185 x5
225 x4
275 x3
295 x3
315 x3
335 x3 - great set
*slingshot
365 x3
385 x3
405 2x2 - easy
315 x3 - raw
Good benching.  Not a pr (405 x4 is slingshot PR) but without a spotter, the slingshot is up on my neck so much less pop.

Couple sets of chest and rear delt flyes as well as curls.

Then 1000m on the rower and 5 min on the bike.

Thursday PM

Thursday PM;
Squat:
235 x5
325 x4
*belt
415 x3
*wraps
485 x2
*bottoms
525 x3
555 x3
575 x3
595 x3
*straps up
615 x3
Excellent...

Thursday AM

For some reason my lifting is just terrible in the morning... Happened last week and again today...

Squat:
235 x5
325 x4
*belt/wraps
415 x3
Just felt awful.  I will go in tonight and if the past is any predictor, will feel great.  Not sure how that works but w/e.  Putting the suit on tonight.

Wednesday Noon

Wasn't planning on benching today as I was planning on shirt tmr, but that fell through so I tried to bench.  Defintiely felt tired and slow.

Bench:
205 x8
225 x7
245 x6
265 x5
285 x4
305 x3
325 x2
*switch to close grip
325 x2
305 x2
285 x2
short rest on last 3 sets then just called it.  Need to give bench some time to recover, been pushing it hard lately.  Mostly because I reall want to get the gold at worlds on bench.  I'm not sure it's likely, but I am sure it's possible.

Chest flyes, rear delts, hammer curls, tricpe extensions for a couple sets with the 15s.

Treamill for 5min, bike for 5min, and rowing for 5min.

Tuesday PM

Deficit, axle, conventional deadlifts:
145 2x5 - dbl overhand
195 2x5 - dbl overhand
245 5x1 - dbl overhand
245 x5 - mixed
295 2x3 - mixed
345 2x3 - mixed, last rep sumo
345 2x3+3 - added straps and did 3 conv then 3 sumo
Good grip session.  Even with the straps, I needed to grip 345 pretty hard

4 sets of rope climbing

15 mins on the treadmill for recovery.

Tuesday noon

Deadlifts (Shortage of plates so a lonnnggg warmup meh):
205 2x5
255 2x5
305 2x5
345 x5
395 x5
415 x5 - Excellent set.  Great speed and clean lockout
450 2x3 - First set was perfect... Did the 2nd set with not much rest so was sloppy.  Back to the bad habit of proping forward and then lockout becomes terrible.

Bench recovery: Bar for 200 total reps

Rear delts and curls: 2x10 each with 25lb

Good session.  Nothing too crazy but got some decent work in.  The rib pain was drastically less today.  Good sign it is healing up fine.  I'm sure it will be perfect for next dl session.

Monday PM

CGBP:
205 x6
245 x6
275 3x6
Easy.  Called it there.

Pendlay rows with 81cm grip:
95 2x5
145 2x5
195 2x5
215 2x5
Heavy! Definitely my favourite back movement.  Exactly mimics the reverse of the bench...

Monday Noon

Was in the tiny gym today and there was a shortage of plates/bar.  So I squatted with the guy squatting before my bench.

Squat:
135 x10
225 x8
295 x5
315 x5
365 x3
Nice and easy.  Legs are much less sore now than before.  So happy to be back in the moon boots.

Bench:
225 x5
250 x4
275 x3
300 x3
325 2x3
350 x3 - PR
365 x3 - 2bd
375 x3 - 2bd PR
Awesome.  Hopefully shirting up this week.  I am insanely excited for bench at worlds.  Like always, I am nervous for squats, excited for bench, and not so sure about deadlift but it always seems to go really well so I guess happy hahahahah.

Chest flyes/ rear delts/ hammer curls: 20lb 3x10 each

Great session.  Can't wait for worlds.

Sunday AM

Squat:235 x5
285 x4
325 x3
*belt
375 x3
*wraps
415 x3
465 3x3
515 x3 - 10lb PR
415 x3
Great squats.  I had intended to put on the suit today but I brought my new suit and well... couldn't get it on.  Soooo decided to just do some b/w.  Top set was great.  First 2 reps flew up then I misgrooved the 3rd a little so it slowed down.  RPE of 9-9.5 so thats awesome because my previous b/w triple PR was a thorough 10.

Good mornings: 145lb 5x6

Ab rollouts: 25lb on back for 3x10

Good session.  Upset I couldn't get on the new suit but w/e...  Will just work the old one with tightened straps (just like 2-2.5cm) and get that big 700 I really want!

Friday Noon

Bench:
200 x6
240 x5
280 2x4
300 2x3
320 2x2
300 2x4
280 2x6
240 x8
220 x10
200 x12
Total reps: 79
Good pyramid.  Relatively easy despite a high'ish total reps.  Most of them were on the way down with the hardest sets being the 300 2x4 and 280 2x6, though still quite easy.

Chest flyes: 25lb 5x10

Between chest fly sets I wanted to get a little stretch and blood flow so:
Squats:
135 x5
225 x5
315 x5

Good.  Feeling much less fatigued now then I have been for weeks.  This is good because I now have 7 weeks to worlds to drill some geared work, then rest up.  Bit nervous about getting in my shirted work but not worried at all about suited work.  Will probably keep suited sessions to 5-8 over the next 5 weeks.  No need to do anymore than that I think.  Will be doing lots of b/w work on TK's suggestion.

Thursday - Noon

Deadlift:
225 x5
275 x4
325 2x3
375 4x3
*belt
425 2x3

Still really felt the back.  I think it might be something to do with the rhomboids.  Will go back to the chiro and give it another shot.  Hopefully that will fix it up.

1 arm cable rows:
60 x8+8
80 2x6+6
100 2x10+10
Oddly these didnt bother the back in the slightest.

Wednesday PM

Squats - switched back to my moon boots. Good call:
235 x5
285 x4
*belt
345 x3
*wraps - THP... Definitely my favourite
415 2x3
440 2x3
465 x3
Best session in a while.  Not my heaviest, but the 465 set was probably the easiest this weight has ever felt.  I used b/w 465 as a judge and it said good things today.  RPE ~8

CGBP with feet on bench:
135 x8
225 x6
255 x5
275 2x4
Easy.  Just did this while my gf did a quick last session before provincials.

Tues/Wed

Tues PM:
Conditioning:
4 sets of jump rope for 30 sec
sandbag dragging
Sangbag pressing/face pulling

Wednesday AM:
Squat:
235 2x5
285 x4
345 x1
Didn't feel good at all.  Called it.  Will go in tonight when I'm not so stiff.

Bench:
195 x5
245 x4
285 2x3
325 x2,3,3 (bumped the rack hard on the 1st set)
345 x2
325 x3

Bleh.  Much too slow.  Probably due to blasting through the entire bench in 20min.

Monday PM

Deadlifts from 2inch blocks:
225 2x5
325 2x5
375 2x4
415 3x3
Very easy but I felt some pull across the rib.  Nothing that felt harmful, but just being careful.

Floor press for the first time in no idea how long.  Will do again:
135 x8
185 x7
225 x6
255 x5
285 x4
235 x6+2+2
Suck at it.  This is like ~1.5bd height which might be my weakest point.

Machine rows: few sets

Then left before I did something stupid.

Monday noon

Bench:
200 x5
240 x4
280 2x3
320 3x3
340 3x2
Bleh.  Bit slow on the top sets.  Can't expect to be perfect after last weeks benching insanity.

Chest flyes: 20lb 5x10

Deadlifts:
Back still feels a little off and hips felt unhappy.  So, I put on a plate and did lotsa sets with an emphasis on stretching into a really nice starting position.  My hips have gotten tight lately so it actually took quite a while before I could really get down in great position.  Still a bit nervous about re-popping the back with heavy pulls.  Might try some lighter ones later.

Saturday training

Really felt lousy today.  Still what I could call an acceptable training session:

Squats - definitely felt the subluxated rib and it hurt... until I put on the knee wraps then suit... Really unsure how that works out.  Might just be warming up or maybe positioning?  anyways...
235 x3
285 x3
325 x3
*belt
375 x3 - almost stoppped here from the pain
*wraps - grippers.  dont like these at all.  Might be good if you have a wrapper but alone, they never wrap tight, they roll down and clump from my vastus lateralis, and they hurt.
415 x3 - subluxated rib suddenly healed...
465 x3
*suit - 40 super cent.  have a new one I might use for worlds instead, but frankly the only thing that is smaller on the new one is the legs and those really don't need to be tighter.
525 x3
555 x3
575 x3
600 2x1
Got stapled under the 2nd 600.  Practically didnt finish it... uh oh... Anyways, just need more practise in the suit and definitely need to resume doing my daily hip mobility.  knees were collapsing and I was drifting forward.  Need to open the hips and sit back/between the legs.

CGBP:
185 x5
225 2x5
275 6x4
Nice and easy.  bench has been kicking ass this week.  Really want to do my first 405 raw soon.  Might hold off till after worlds though.

Lat pulldown: 4 sets

Incline DB bench: 85lb x16

1 set of machine pulldowns, machine rows, GHR, and back raises.

Friday PM

CGBP:
185 x6
205 x6
225 x6
245 x6
265 2x6
felt tired.  Haven't ate well today or slept well last night.

Some leg press and some pullovers.  Back still tender.

Friday AM

Went in to the chiro this morning.  Feels tender but not really a sharp pain anymore.  Hopefully will be ready to squat this weekend.

Friday AM:
Bench:
195 x5
235 x4
285 2x3
330 6x3 - Volume PR
Good benching.  Speed was decent.  Definitely was slowing down on the 3rd reps.

Couple sets of chest flyes, pullups, and a 5 minutes on the bike.

Wed - Noon bench

Tuesday took a well needed rest day....

Wednesday - Noon:

Bench:
205 x5
245 x4
295 x3
315 2x2
Was feeling crappy up until this point... then....
335 x2
350 x2 - PR and wow... I garauntee I was good for 4-6!!!  RPE felt very low, less than 9.
335 x2
315 2x3
295 x5
*switch to close grip
265 2x3
225 x8
Whew! What awesome benching.  I think I coulda got AT LEAST 385 today if I tried... maybe even 400 or 405.  Thats fine... I really don't care what I can raw bench at this point.

Then was going to do some light squats in flat shoes to stretch the hips and just see if I have lost mobility from the heeled shoes... BUT.... it seems I have a subluxated rib again.  I think it is the same one as last time.  Will try to work on it myself for a day or 2 but if there is no success I will go to the old back cracker again.

Monday PM

Did my heavy DL day early.

Deadlifts:
235 x4
315 x4
375 x3
415 x3
*belt
465 2x2
*suit bottoms
505 2x1
*ditch the belt, couldn't get the single prong belt on and forgot my lever.
555 2x1
Good day.  Other than being propped forward, the pulls were good.

Monday AM

Squats:
235 x5
285 x4
335 2x3
375 3x3 - Felt a bit slow
*belt
405 3x3 - Bit Better but still a bit slow

Bench:
195 x5
235 x4
285 2x3
305 2x3
325 3x3
Good benching today.  Speed was good other than the last set.  Happy with this.

Chest flyes: 3x10 22.5lb

Saturday

Conventional deadlifts with bands.  Felt like lots of tension... not really sure:
225 x5
285 3x4
335 2x3 - lockout was fricking hard

Bench:
185 x5
235 x4
275 x3
305 x3
330 x2
*slingshot
375 3x3

Thurs/Fri

Thursday I went on a carzy hike... Shouldn't have been that bad, but we definitely took an especially hard route up.  Was about 6 hours by the time we finished, but about 2 hours was a 4 limb climb and we dropped some water so we ran out with over 2 hours left... Anyways, was fun but definitely draining!

Friday:
CGBP:
185 x5
205 x5
225 x5
245 x5
265 x5
285 3x5 - Volume PR
305 2x2

Deadlifts:
235 x5
325 2x4
375 2x3
425 3x3
475 4x2
bleh... Obviously drained from the hike yesterday.  Also, only used straps on last 2 sets so hands were hurting.  Need to stop with the straps and figure out how to make my hands stop hurting.  Not overly worried, but over/under is almost starting to feel odd.  Will make an effort to do up to and including my first work set without straps.

Few light sets of seated/standing GM and a couple sets of chest flyes.

Good day all things considered.  I have been looking through my old log and I see that the reason I have probably felt more drained durign training lately is because of a big increase in deadlift weights.  From using straps and making the training max much higher to my actual max...  I think I might extend the taper up to 6 weeks since I think there is a good bit of fatigue setting in from the jump in deadlift work.  We will see.

Wed PM

Wasn't planning on going again but my recovery signals were just looking so good... Puzzling...

Bench:
205 x5
245 x4
285 x3
295 x3
305 x3
315 x3
325 x3 - PR for making it look EASY.  Almost certainly good for 5!
315 x3
305 x3
295 x3
285 x3
Huh... What do you know... Recovery signals were right.  That was a fun little 'pyramid' got the idea from somewhere... Anyways, probably will return to a normal pyramid next week.  Only a few more weeks of pyramids before the big taper to worlds!

Cable rowing: 150 x10, 170 x10, 190 x10, 210 4x10

Lat pulldown: some x some x some

Couple sets of curls, flyes, and rear delts

Wednesday AM

Squat:
235 x5
285 x4
335 x3
*belt
395 3x3
*wraps
465 3x2
Much  better today!

OHP:
95 x8
115 x8
135 x8
165 x3

GM: 145 5x5
super long pause high bars: 145 3x3

Tuesday AM

Felt tired still... Upper/mid back and chest especially.

Squat:
225 x5
275 x5
325 x5
350 x5
375 x5
*light wraps
400 x3
425 x3
Bleh.  Like I said, felt tired.  Felt like my back was giving way.

CGBP with feet in air:
135 x6
165 x6
195 x6
225 x6
255 x6
285 x2
Hahahha at the last set... clearly I am drained.

Sun/Mon

Sunday was super tired and I helped my gf with a bit of skills eval (200/110/227.5 - National record squat and lots left on the deadlift).  Did some power clean and press: 145 3x5 and bench recovery: 95lb 4x35 and pendlay rows: 145 2x5.

Monday:
Still felt very tired.  Decided to lower weights a bit and do a bench session.
Bench:
205 x5
235 x4
275 x3
300 6x3

5x10 superset of leg extension/curls

Curls: 2x12 35lb

2x10 good mornings 135lb

Not very stressful session.  Will be putting on the suit to squat tomorrow if I feel up to it, might delay another day.

Friday PM training:
Squat:
125 x5
145 x4
*belt
175 x3
*wraps
195 x3
215 3x2
227.5 2x2

Bench + 2 sets of chain (Maybe 22kg total?):
90 x5
110 x4
130 2x3
140 3x2

Great session.


Saturday morning:
Deadlift:
125 x5
150 x4
175 2x3
200 7x2
bleh.  Felt a bit slow and sloppy.

Bench:
70 x8
90 x5
110 x4
130 x3
140 x2
160 x1 - 2bd
*shirt on - 46 superk that took like 30 minutes to get sort of on... it slid on
160 x few sets of trying to muscle the shirt down
180 x3
190 x3
200 x3
215 x2
227.5 2x1 - Touched the 2nd rep.  Thats 27.5kg over nationals!

chest flyes: 8kg 4x10

Phew... Insane 2 days of training.  Time for some rest!  good thing it has been accompanied by copious quantities of food.

Easy thursday

Nice easy day.  Felt very refreshing:

Deads:
225 2x5
275 2x5
325 x5

bench:
185 2x5
235 2x5
275 x5

Squat:
225 2x5
275 2x5
315 x5

Jump rope: 5x50 as fast as possible

Wednesday PM

Been feeling worn down so I kept it easy:

Bench:
205 x6
255 x6
280 5x6

DB SLDL: 90lb 6x8

Feeling better today.  Will take it easy again then hopefully get in some better training on the weekend.

Monday/Tuesday

Monday:
Paused Front Squat:
185 2x5
225 2x5
275 2x3
315 x1
330 x1 - Huge PR and it was paused.  Never do front squats so not really meaningful.

CGBP:
265 3x5

Squats:
235 2x6
285 2x6
*super light wraps, 5 wraps just for a knee sleeve feel
325 2x6
345 2x6
Super easy

Pendlay rows: 155 2x10, 205 2x6



Tuesday:
Bench with chains:
185 x5
235 x5
255 x5
275 x5
305 5x3 - Last reps of sets 4 and 5 were a bit slow.  Not bad overall though.
Jump rope: 10, 20, 30, 40, 50, 60, 70, 80, 90, 100

Saturday PM

Deadlift:
325 2x5
415 5x5
415 x10 - PR

Incline:
145 x8
165 x8
185 x5
205 x5

Feeling great!

Saturday AM

Bench - comp grip:
200 x5
240 x4
285 2x3
325 3x3
285 3x3 - Switch to medium grip
Good bench.  I guess its a volume PR.  Speed very good on first 2 sets but died on third.

High bar squats: 145 6x20 - lol... this was fun/death

Chest flyes/rear delt flyes/side raises/curls/rolling tri extension: 22.5lb 3x10 each

Thurs/Fri

Thurs:
Bench:
205 x6
225 x6
245 x6
265 x6
285 x6
305 x6 - PR
330 3x1

Friday AM:
Squat:
235 x5
285 x5
325 x5
*wraps
375 x5
*belt
415 2x5
465 2x3
Felt fine during but now after, my right knee has a hurty patellar tendon.  Not sure what happened.

Misc

Behind the neck OHP:
45 x15
65 x10
95 x8
115 x6
135 x4
155 x5 - talk about awesome... wasn't even particularily hard

Pullups (always forget to log these but usually do em ~3 times a week)

Rowing machine: 2x250m really hard.  machine said it took 48s each but that machine is insanely old so not really trusting it hahaha.  Must have been faster.

Some light biking

Shirted bench - F6

Planning on working the 46 superk shortly, but just in the process of stretching the sleeves so I can get it on.  So today was in the F6.  Has stretched a fair bit now.

Bench:
195 x5
235 x4
275 x3
305 x3
335 x2 - Good set.  I was tired for this session so happy with this.
*shirt
375 2x2
395 4x2
Could touch all reps.  My back is definitely stronger and I feel like I have more control over the bar.  Also, the shirt felt looser and I wasn't jacking it down.  w/e.  Will be in the superk as soon as I am happy with the sleeve tightness.

Monday PM

Close grip BP:
185 x6
205 x5
225 x4
245 x3
275 x3
295 x3
315 x2
335 x1 - Big PR and very easy
315 x2
295 2x3
275 2x4
245 2x6
Big pyramid today.  15 sets but quite heavy and intense.

Deadlift from 2 inch blocks:
375 5x5 - super easy

From the floor: 425 2x3 - Not planned on doing but just felt great.

Conventional axle deadlift, double overhand, 5 second hold at top: 185 3x5

DB bench: 85lb 3x15

Great session.  Feel tired as hell now!

Sunday PM

Squats:
235 x5
325 x4
*belt
415 x3
*wraps - again the inzers... really like them actually!
485 x2
*bottoms - comp suit, 40 w/s super cent.  For worlds I bought a new size 40, but it turns out the only thing tighter on the new suit is the legs and they are too tight as it is.  I actually left the slippers on today because I know that taking it off without slippers will take me 15 mins what with my 29-30inch thighs depending on the day.
525 x3 - knee bends so I pulled up the suti a bit more
555 4x3
555 x5 - PR I guess.  5rep PR in suit isn't really meaningful, but all reps were deep, positioning was good and other than the 4th rep which I misgrooved, they were all "1 misssipi".  Hell yah.  Wasn't planning on doing a rep PR but after watching Dunn's 705 today I couldn't resist.

GM: 3x10 with bar
Front squat: 3x10 with bar

Gonna hit the recumbant bike tonight for like 1 hour with a few thousand calories.  That should work for recovery :)

Bodyweight: Bit high today at 96.3kg but after an overfeed today and light carb day tomorrow, it should be ~95.5kg tuesday morning.  For anyone interested, I am running a blend of carb backloading, intermittent fasting, and carb cycling.  14 hour fast, extended to 18-19 hours with light protein/fat meals then overfeeding in the PM post training.  Carbs in the evening are cycled.  Basically one day a week as much as I can eat, 1 day just like 150g, then the other 5 days are varied from 250-as much as I can depending upon weight, training, and muscle appearance.  Working well as I have dropped like 2kg and everything is larger other than my waist.

Sunday AM

Squats:
235 x5
325 x4
375 x3
*belt
415 x1 - totally lost my balance and it was terrible
*wraps - old inzer red stripes
465 5x3
Not bad session.  Felt crappy going into it but the b/w felt decent.  Coulda been faster but for sure acceptable.

Bench:
145 x6
195 x5
235 x4
285 x3
305 2x3
325 3x2
Bit slow.  Not bad considering how quickly I did it.  Like 12 minutes

Friday PM

Deadlift - conv, 1inch deficit:
225 2x5
275 2x5
325 5x5

Floor press: 225 5x5

Pullups: 5x8

Thursday PM & Friday AM

Got a new pair of squat shoes (Rogue DoWins) and really like them

Thursday PM - Done in 40 min:
Squat:
235 x5
305 x4
345 x3
385 x2
425 x1 - Beltless PR
375 4x3
325 x6

Bench:
215 x5
235 x5
255 3x5

Friday AM:
Incline CGBP:
125 x6
185 x5
225 x4
255 5x3

Squats - Brief pause:
235 2x5
325 4x4

Phew.  Squats felt great despite feeling very tired and bench being poor.  Only 6hr of sleep last 2 nights which kills me.

Wednesday misc.

Did some stuff for back etc.  Only thing of note was OHP:
45 2x10
75 2x8
105 2x6
135 2x4
165 x4 - PR I think

Tuesday Session

Felt sore as hell but decided to do some easy pulling:

Block pulls from ~4inch:
235 2x5
325 2x4
415 3x3
445 3x3
Good and easy.

CGBP:
135 x12
185 x12
225 x12
255 x3
275 2x3
295 x3 - PR??  Whatever, a good set for sure.
Easy.

Monday June 4th

Squats:
275 x6
295 x6
315 x6
335 x6
355 x6 - just terrible... Had the strength easily, but form just looked terrible
425 3x3 - b/w

CGBP +chains:
195 x6
215 x6
235 x6
255 x6
275 x5 - 2bd
295 x3 - 2bd
305 2x3 - 3bd

Jump rope: 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 alternating with someone

Feel good.  Yesterday was cheat day but sadly only got like 5k cals.... Meh, down to like 212 in the AM and looking a bit leaner for sure.  Gonna maintain and be ~209-211 by worlds and then cut the last 5lb.

Saturday PM

Medium grip BP with chains (25lb fully loaded/unloaded):
185 x6
225 x6
245 x6
265 x6
295 5x3 - Very happy.  Couple months ago 295+chain x3 with comp grip was slow and this was reasonable speed.  Bench is definitely moving!

Incline DB bench: 80lb x17
Pullups x10
Lat pulldown x20
DB rows x15
Rear delt x25

Good session.  Did 1 hard set of each exercise.  Liked that system.

Saturday - AM session

Conventional deadlift from ~4inch blocks:
225 x5
275 x5
325 3x5
375 3x3
325 x10 - from the floor.... Easier than from the blocks.  I guess this is a ever so lame PR.

Seeing how the high block pulls were WAY harder than from the floor, I will do these again.  Then did lotsa mobility and 10 mins on rower/bike for some blood flow.  Will be in again for some bench and upper back assistance.  Feeling really fresh today.  Hopefully squats will stop sucking...

Friday June 1 - PM

Deadlift:
315 2x4
385 2x3
435 5x3
Not bad.  For beltless pulls I will take it.

Bench - Close grip with feet in the air:
165 x5
195 x5
225 x5
255 5x4
Easy.  This is a good movement.  Stresses tightness and lockout, 2 things I need!

Pullups: 2 sets

Ran out of time there so called it.

Thursday PM

Squats:
235 x5
325 x4 - ultra light wraps
*belt
415 x3
465 3x3
Feel like crap.  Squats are sucking.  Will 'reset' squats.

Thursday May 31st - AM

Medium grip bench (pinky on ring):
185 x5
235 x4
275 2x3
305 5x3 - Had someone call the pauses and they were beast pauses.  Maybe 2ct
345 x4 - slingshot... Brought it and forgot to use it so decided to add a set

Couple sets of back, rear delts and chest flyes.

Tuesday May 29th - PM session

Well a majorly mixed session:
Squats:
235 2x5
285 2x5
330 2x3
*belt
375 3x3
415 3x2
bleh.  felt bad and I know why... Rushed my warmup and now my back feels stiff.  dummy.  Gotta keep doing my mobility otherwise I will actually hurt myself.

Bench:
185 x6
235 x6
255 3x6
Then decided I wanted to try my new shirt - 46 katana that is quite stretched it seems so I can slip it on myself quite easily.
285 x3
305 x3 - felt weak.  About 5% down
*shirt on
345 2x2 - yup, could toch this when I let the shirt ride majorly
375 3x2
*belted up the shirt
415 2x2
Well huh... Despite feeling weak and the shirt being crazy loose, it gives insane push through to lockout with a nice slingback.  I think I will take everything in slightly on this shirt and it will be a good option for worlds.  Also, this shirt has the sleeves shorted a bit which feels awesome for my stubby arms.  I think I might try clipping the ends of my superk and give it a run.  Very nervous to do that though.

Monday May 28th, 2012

In the afternoon I went in for a quick session:
Behind the neck OHP with wide grip: 65 3x10, 95 3x8
Pullups: 30 in total
Dips: lots
Ab rollouts: lots
Walking on the mill

Easy session, no stress really.  Today I am squatting again.  Feeling healthy and ready to go.

Sunday May 27th, 2012

Deadlift from ~2inch block with a whippy bar - I am taking note of using whippy bars now because they definitely make a good bit of difference of ~1-2inch for ROM:
325 2x3
375 x3
425 2x43
*belt
475 5x2
525 x2 - Huge PR

Bench:
195 x5
235 x4
285 2x3
325 5x2 - 5 sets done in about 5 minutes so very pleased

Thats all. No time for supplementals.  Happy with this for sure!  Tomorrow will either be an off day or an easy day depending upon my recovery signs.

Saturday May 26th, 2012

Squats! Finally did some realy squatting in almsot 3 weeks:
235 x5
285 x4
*belt
345 x3
375 x3 - slight twinge
*wraps - grippers
415 x3 - Back feels better.  Wraps allow me to have better positioning
435 x3
455 x3
475 x3
485 x3
-20lb of the PR and RPE was low, maybe 8.5  I will be putting on loose bottoms starting next week or maybe the week after since I don't really want to go from no squatting to 500+ so fast.  We will see how the back does.  Mobility, mobility, mobility!

Friday May 25th, 2012

Bench:
205 x7
225 x6
250 x5
275 x4
300 2x3
325 2x2
300 x4
275 x6
250 x8
225 x10
225 8x3 - speed work, done in 5mins

Lat pulldown: 5 sets

Good day.  bench felt great.  Also did a lot of stretching and mobility work in preparation for squatting tomorrow.  Feeling like tmr will be a great session.  Putting on the b/w and will put some realy weight on my back.

Thursday May 24, 2012 - PM session

Got in again and boy was it worth it.

Block pulls - maybe 3-3.5inch blocks and using a whippy bar:
315 x3
375 x3
425 x3
475 5x3 - FAST!  Like each rep was a "1 miss-" so thats fast (I always measure speed my counting missisipis hahaha)

Shrugs: 315 4x10 - crappy form.  My shrug strength sucks.  Doing these more now.

OHP wiht axle cause thats all that was available: 95 2x5, 145 3x3 - EZ

Wide neutral cable rowing: 120 x10, 150 x10, 180 2x15

Walking for 7 minutes 3MPH 5% incline.

Great day of training.  Everything moved fast and I feel stronger now than before.  Will continue with smart training and no more of that stupid constat PR attempts I was doing this month.

Thursday May 24, 2012

Got in for a quick session earlier.

Deadlift:
225 2x5
275 x4
325 x4
375 2x3
*belt
425 3x3
445 2x3

DB rows: 4x10 with 90lb

Thats all.  Going in again for some light work.

Wednesday May 23 - PM:
Squats - really focusing on being perfect.  This was 100% pain free, twinge free etc.  Very happy with that.  I will continue being very strict and hard on myself.
225 x5
275 2x4
325 3x3

Bench - hell yeah:
195 x5
235 2x5
275 2x5
285 2x5
295 2x5
Wow.  Have video of the 295 sets.  Very easy.

Back at it

Got back from Vancouver late last night.  Got in for a quick session this morning:
CGBP with feet in the air - wanted a tough variation so weight stayed lower on first session back:
135 x6
165 x5
195 x4
230 2x3
265 5x3

Squats:
Never been so stiff in my life.  Did lots of mobility and like 10x3 with 135.  By the time I felt decent enough to squat all I had time for was:
225 3x3
255 2x3
Back felt fine other than the tightness.  Felt like I have a squat suit on practically hahaha.  I think doing my mobility work today and tomorrow should fix me up fully.  I am also getting some heeled shoes which I think will really help a lot given that my damn calves won't seem to loosen regardless of the trauma I put them through.

IPF Jr Worlds 2012 Prep

Week 5, Wednesday AM:
DL:
225 x5
275 x4
325 x4
385 2x3
415 x3
435 2x3 - started feeling back a titch so I called it

5x10 decline crunch

Easy session.  Back is definitely well on it's way to healing.  Shoud be good in no time.  Have done A TON of mobility work and prehab stuff so squats are looking way better when I practise.  At bottomed out I can keep complete lumbar integrity.

IPF Jr Worlds 2012 Prep

Week 5, Tuesday PM:
Bench - CG:
135 3x15
185 x8
205 x7
225 x6
245 x5
265 x4
295 x3
*switch to medium'ish grip
305 x2
325 x2
295 2x2

OHP: 95lb 3x10

Cable rows: 5 sets

Good session.  Got 5 days off this weekend so pushing it a bit to prepare for all the time off.

IPF Jr Worlds 2012 Prep

Week 5, Tuesday AM:
Squat:
225 x5
275 x4
325 x3
*belt
345 2x3
*wraps - loose grippers
395 2x3
Bleh.  Still feel off.  Will be resting all weekend and hope to be good for next tuesday.

Some hack squats. Like 5x5 or something

IPF Jr Worlds 2012 Prep

Week 5, Monday:
Squat:
225 3x3
275 3x3
325 2x2
355 2x2
Felt slower than it should but pain free.  Bit of a tickle at the end.

Bench:
195 x5
235 x4
275 x3
315 x2
345 x1 - bit tough
375 x1 - 3bd
*attempt to shirt up... Get it on most of the way takes 15 minutes and can't come close to widening my hands enough to grab the bar.  If it goes on totally, which will take forever, then I MIGHT be able to hold the bar...
*slingshot instead
375 x3
385 x3
395 x3
405 x4 - big PR
225 x15

Chest flyes, rear delts, and curls

Happy with this.  Feeling much better on the squats and bench is doing well.

IPF Jr worlds 2012 prep

End of week 4:
Saturday:
Bench:
205 x5
225 x5
245 x5
265 x5
285 5x5 - bench is feeling awesome.

Squat:
225 3x5
275 3x5
315 x5
Feeling better. Minor twinge felton the last rep of 315 set.

Sunday:
Didn't want to stress the back too much so I did soem axle conv pulls:
225 4x2
225 x5 - dbl overhand.  Happy with this
315 3x4 - mixed grip
385 2x2 - straps

Easy peasy.

Today I am putting on my shirt if I can get into it.  Could be tough though hahahah.

IPF Jr Worlds 2012 Prep

Week 4, Friday PM:
Bench:
195 x5
235 x4
275 2x3
315 6x3 - felt great.  All were the fastest this weight has ever been, other than the last reps of sets 5 and 6 which slowed down due to me rushing sets
CG pin presses from ~1bd height (I suck at these and will work on them.  I think my weakest point is the ~1-2bd height actually. A bit odd, but I think it's from weak front delts and poor technique - I press straight when I bench raw, so in the shirt I suck at pushing back.  need to work on it): 225 2x5, 225+lots of band tension 2x3 - Very easy weight for sure, but still definitely should work on them.

For about 30min before, 10min after, and all through the benching, I was doing mobility work and stretching.  I have never felt such a transformation in like 90 minutes before in my life.  Hopefully it will be even better tomorrow and squating will be as good as benching today!

Update

Been feeling drained and have started having aches everywhere between my lumbar spine and my hips.  So thursday was a rest day with about 2 hours of stretching and foam rolling.  Also a bit of walking.  I think I really need to address some underlying problems/habits I have developed:
1. Poor mobility and all the problems that result... Namely poor positioning in the bottom of the squat, which I feel is what is causing most of my issues.  I realize that while I don't think fast eccentric squatting is bad, when the fast drop ends in a major anterior pelvic tilt and loss of lumbar spine itnegrity, it is innevitable that problems of the lumar spine and the SI joint will ensue.  In some recent analysis, I think that once this is fixed my problems will almost completely dissapear (hopefully).
2.  Dependence on my belt (ie: poor core), which is augmenting the problems of my mobility problems.

Today will be a bench session in the afternoon, not too stressful.  Hopefully will feel better to squat on saturday though may take it easy again and wait till Sunday or even longer if I don't feel up to it - I really don't want to have an injury close to worlds.  I realize that I never really took time off after nationals which was probably a bit of a mistake by inexperience.  I should have thought about the stress of hitting such weights on my body.  At any rate, I also will be taking 4 days off next weekend for a trip to Vancouver so I am sure by Tuesday the 22nd I will be feeling very healthy and will be ready to destroy 15 weeks of prep for worlds!  Like usual, any critic, suggestions, or whatever else you think could help me is welcome!  That is assuming anyone actually reads this hahahahah.

Week 4, Wednesday PM:
Miscellaneous day:
Behind the neck OHP:
95 x8
115 x6
135 x5
165 2x3

Fairly steep incline BP: 115 x10, 165 2x6, 195 2x4, 215 2x3

Front squat: 115 x6, 165 x6, 195 x5, 215 x6

Easy session.

IPF Jr Worlds 2012 Prep

Week 4, Tuesday PM:
Deadlift:
235 x5
285 x4
335 x4
385 x3
415 x3
445 3x3
475 2x2
510 x1 - PR cause I felt like it.  Given that I was sore as hell all day this is a great beltless PR.  Oh, and this was done at a BW well down from before.  Now I am ~210 in the morning rather than 218.

2 sets of planks and 5x5 pullups

Week 4, Wednesday AM:
Bench:
185 x5
235 x5
275 x5
315 x3
335 3x4 - 2bd
315 x3
275 x5

Some currls, rear delts, and DB bench 65lb 2x15

IPF Jr Worlds 2012 Prep

Monday PM:
Squat:
235 x5
285 x5
335 4x5
*belt
385 2x5
Need core work.  Belt helps me way too much.

Tuesday AM:
CGBP:
135 x6
185 x6
225 x6
245 x6
280 5x3
Not bad.

IPF Jr worlds 2012 prep

Week 4, Monday:
Been stressed in life and not sleeping well so did not feel it this morning and training has been mostly quite poor lately.  Did an easy session:
Bench:
185 x5
235 x5
285 5x3
315 3x2

3 sets of lat pulldown

Bleh.  Too slow and I feel like crap now.  We will see about a deload of sorts or whatever.

Week 3 of training

Haven't logged for a while.  Been bending me knees, lying down, and picking stuff up.  Thats about it really.

Deadlifts: 200kg 5x3
Some conventionals with the axle for grip work.
Some CGBP. I think 115kg 3x6, 135kg 2x2
Some squats. 395 3x3 and 420x2 belt, some b/w.  I think 465 3x3 and 490 2x2
Oh and more bench... I think I did 320 5x3


Today's session:

Week 3, Saturday AM:
Medium grip BP (pinky on ring) with ~25lb of chain:
135 x6
185 x6
225 x6
245 x6
265 x6 - 6rep PR and very easy
*slingshot
295 x6
315 x6
335 x6
355 x5 - again, 6rep PR but fairly tough.  Essentially locking out 380lb so triceps were dying

Did some incline BP cause I suck at it: 175 3x10
Lat pulldown: 160,170,180,190 4x8


Yup.  So a good week other than 2 things:
1. My hands always hurt when I deadlift.  Need to figure it out.  Any suggestions are welcome.  I have started using a pomous (sp?) stone and some burts bees cream.  Hope it will help.
2. My back never fully recovered from that subluxated rib.  Been rolling and it helps but I wake up stiff with a bit of pain running down to my tailbone.  Feels OK after warmup but I think I will deload sq/dl about 10% this week.  Again, suggestions are welcome.

IPF Jr worlds 2012 Prep

Week 3, Tuesday AM:
CGBP (ring finger on inner ring of ivanko bar):
185 x5
225 2x5
265 4x4

Pendlay rows:
95 x12
115 x12
135 x12
155 x12
175 x12 - PR I guess... At any rate, back is getting stronger

Lat pulldown: 3x10 - Don't remember... something light like 120

Upright rows: 3x8 - 135lb I think

Farmers walks: 2x80m with 45lb DB and fat handles.

IPF Jr Worlds 2012 Prep

Week 3, Monday PM:
Squat, 5ct pause... Measured it to be about 6-7seconds at the bottom... This was hell!
235 2x5
305 4x4
Very light weight which makes it less stressful on me I think.  But, really is hitting my weakness - without the pop off of the bottom I really have to grind through that weak middle zone.  This is going to pay dividends for sure.  Also, certainly works on stabilizers and maintaining a proper back position in the lumbar and thorasic spine.  Found that when I really gripped the bar and pulled it in, tensed the shoulders, back, and biceps then I would come up faster.

Bench:
195 x5
235 x5
275 2x5
305 3x3
325 2x2
Good session.  Speed was mostly good but was having trouble with the bench I was using so felt like I was slipping around a bit.

Then of course some flyes, curls etc...

IPF Jr worlds 2012 Prep

Week 2, Sunday:
Recovery day!
Bench with band hanging 25 plates: 95 2x10, 145 3x10
Squat with band hanging 25 plates: 145 5x10
Jump from paused bottom: 5x4
Rope climbing machine: 5x20

Good session.  Did a contrast shower, foam rolling, and stretching as well.  Feel fresh.

IPF Jr Worlds 2012 Prep

Week 2, Sunday PM:
Squats:
225 x5
275 x5
325 x5
*belt
375 x5
*wraps - grippers
425 x5
445 x5
465 x5 - PR and very reasonable.  Frankly, it seemed like ~455 is a good weight for my 70% belt wrap sets.... A bit puzzling but hey, I got nothing wrong with sudden, inexplicable gains in strength.

IPF Jr Worlds 2012 Prep

Week 2, Friday PM:
Bench (was pissed off at some shit so was an idiot today)
195 x5
235 x5
285 x5
295 x5
305 x5 - 5rep PR
315 x4 - called it at 4... Still a 4rep PR

Axle bar, deficit deadlift:
95 x5
145 x5
195 x5
245 x5
295 x5
345 6x2

life was pissing me off as I said.  Stupid thing to do today but w/e.  I have things setup for starting next monday and training will be much smarter.  I really want to get some good PRs at worlds and training random, unplanned mish'mash isn't going to get me there.

IPF Jr Worlds 2012 Prep

Week 2, Friday AM:
Squat:
235 x5
285 x4
325 x3
*belt
355 x3
395 2x3
*wraps
465 2x3
505 2x2
Felt slow today.  My back felt a bit twingy for some reason.  Still a decent session.

IPF Jr Worlds 2012 Prep

Week 2, Thursday 4pm:
Bench:
205 x5
235 x4
265 2x3
295 2x3
325 2x2
355 2x3 - 2bd
375 2x2 - SS
395 x3 - SS PR
375 2x3 - 3bd
325 2x4 - 2bd
285 x4
Then felt supper tired so stopped.  17/20 planned sets performed + the top set.  This felt like plenty.

Then 2 sets of chest flyes/rear delt flyes/hammer curls.  Feeling awesome!  Backloading is working well for me I think.  The key: As many carbs as I can possibly consume at night.  Seriously...  This was last night:
6 cookies
Ice cream cone
2 1/4lb hamburgers
french fries
over 1L milk
2 slices of banana bread
2 scoops of whey

That was all consumed between 6-9:30pm... And somehow, I have lost 1kg and am now 93.4kg in the morning hahahaha!

IPF jr Worlds 2012 prep

Week 2, Wednesday PM:
Deadlift:
135 2x5 - conv
225 2x5 - conv
315 2x5 - conv
425 x5 - switch to sumo
455 x5ish - PR... Though the 3rd doesnt count due to plate falling off mid rep...
495 x2 - Hell yes.  Strongest my pull has ever been!

Behind the neck strict OHP:
45 x12
65 x10
85 x8
105 x6
125 x5
145 x4
165 x3 - PR


Wasnt planning, but went again because the GF really wanted to...
Jump rope: 6x70 for HIIT... I hate cardio.  My conditioning is slowly getting better.

Cable rows:
120 x12
150 x10
180 x8
210 x8
240 2x7

2 sets if curls, rear delts, chest flyes for prehab.

IPF Jr Worlds 2012 Prep

Week 2, Tuesday PM:
Deadlift:
225 x5
315 2x4
405 5x3 - joke weight now

CGBP:
185 x5
225 x5
265 3x5 - ran out of time

Good easy session.  Unfortunately i ripped a callus on my pinky somehow...

IPF Jr Worlds 2012 Prep

Week 2, Tuesday noon:
Bench:
185 x5
235 x4
275 x3
290 x3
305 x3
320 2x3 - good speed other than 6th rep
335 2x2 - bit too slow
275 2x3 - with 25lb chain and medium grip
135 x25
Did some curls, rear delt etc.

IPF Junior Worlds 2012 Prep

Week 1, Monday PM:
2-3ct Pause squats:
235 x5
285 x5
325 2x5
*belt
355 2x5
375 x5 - very loose grippers.

Quite reasonably easy session.  Did some (very) easy cycling after getting home for active recovery and to prevent as kstarr calls it 'adaptation error'.  Whenever I take the time to do something like that it always pays off the next day and next session.

IPF jr worlds 2012 Prep

Week 2, Monday AM:
Squats:
235 x5
285 x4
325 x3
*belt
355 x3
405 2x3
*wraps - grippers
465 2x3
495 x3 - Best set of the day.  Coulda done 5 at least.

GM: 145lb 3x6
Front squat: 145lb 3x4

Few minutes of walking.

IPF Jr Worlds Prep 2012

Week 1, Sunday:
Recovery session:
Bench - band suspended 25lb plates:
95lb 2x20
145lb 2x10

Squat - same setup:
95lb 2x20
165lb 2x10

Dips: Few sets with bands.  Bands work well for dips.  Really overload the triceps to finish without putting too much strain on the shoulders at the bottom of the movement.

Post Nationals Training

Decided to start a training blog as I can't deal with T-Nation anymore!  Had my first CPU Nationals 10 days ago and went:
BW: 92.7kg
sq: 280/300x/300
bp: 190/200/205x
dl: 240/257.5/267.5
Total: 767.5kg

Started training right away really.  Here is post nationals training thus far:

IPF Jr Worlds 2012 Prep:
Week 1, Monday AM:
Squat:
235 x5
325 3x5
*belt
375 3x3
Still tired from Friday so taking it easy.

Bench:
195 x5 - MG
235 x5 - MG
285 3x4 - MG
325 2x2 - Comp grip
345 2x3 - Comp grip, 2bd
Also, still sore so nothing spectacular.

20 weeks of training here I come!


IPF jr Worlds 2012 Prep:
Week 1, Monday PM:
CGBP:
185 x5
225 x5
265 4x4

Axle bar deficit deadlifts (25lb plates):
95 x6
145 x5
195 x5
245 x5
295 2x3
345 3x2

Still tired but a reasonably good session actually. Bench was fast and pulls felt easy other than grip.


IPF Jr Worlds 2012 Prep:
Week 1, Tuesday AM:
Conditioning:
'grace' clean and press - 105lb x30 (6:10)
Dips/Pullups - 3 sets each
Sandbag throws for 5 mins... Did like 8 cause the bag was so heavy hahahha
Skipping: 140 - frick skipping is death!
Took about 30min for the whole thing


IPF Junior Worlds 2012 Prep:
Week 1, Tuesday PM:
CGBP with bands - about 70-85lb at the top maybe, not really sure. Also, not sure I like bands. Will try again and decide if they are worth it. Dislike the fact that they alter bar path.
135 x5
185 x5
225 5x3

Bent over rows. Supposed to be pendlay rows but not nearly that strict hahaha:
155 x10
175 x10
200 2x10
175 x10
155 x10

Great session. Feel good! Time to rest bench for a couple days for sure. Squats tomorrow!


IPF Junior Worlds 2012 Prep:
Week 1, Wednesday afternoon:
Behind the neck OHP (strict, like always):
45 x12
75 x10
100 x8
120 x6
135 x5
145 x4
155 x3
165 x2 - I think this is a PR. Or close anyways

Wide neutral pullups: 6x4

Front squats:
135 2x5
225 2x5
275 5x2+3 high bar backsquats

1 min plank with 45lb on back

Then I was out of time.


IPF Junior Worlds 2012 Prep:
Week 1, Wednesday late PM:
11 minutes of band work... Tougher than I thought.

Rowing x100
Chest press x50
Squats x30
Rear delt flyes x30
Curls x20
OHP x30
Bit more... Can't remember


IPF Junior Worlds 2012 Prep:
Week 1, Thursday noon:
Deadlift with smooth bar:
225 x5
275 x5
325 x4
375 2x3
425 7x2

Rowing 1000m in 5min
Elliptical for 3min

Felt sore in the hips. Still not bad.


IPF Junior Worlds 2012 Prep:
Week 1, Thursday PM:
Squats
235 x5
285 x4
325 x3
*belt
345 x3
395 5x3
Not bad.

GM: 145lb 4x10

Good session. Need rest now.


Thursday before bed and friday AM I did 5min of band work. Rows, ohp, GM, presses etc.


IPF Junior Worlds 2012 Prep:
Week 1, Friday noon:
Bench:
205 x5
245 x4
285 2x3
315 5x3
345 3x4 - 2bd

DB bench, low incline: 50lb x20
Chest flyes: 15lb 20

Done. Felt good.


IPF Junior Worlds 2012 Prep:
Week 1, Friday noon:
Bench:
205 x5
245 x4
285 2x3
315 5x3
345 3x4 - 2bd

DB bench, low incline: 50lb x20
Chest flyes: 15lb 20

Done. Felt good.


IPF Junior Worlds 2012 Prep:
Week 1, Friday PM:
Conditioning:
'grace': 135lb x30 clean and jerk in 7:40... death
Jump rope: 70x4
Incline bench: 135 2x5, 185 2x5, 225 2x3, 250 x1, 275x1 PR
Dips x10, then felt super tired so stopped.


IPF Junior Worlds 2012 Prep:
Week 1, Saturday AM:
Squat:
235 x5
285 x5
325 x5
*belt
345 x5
375 2x4
415 2x3
440 x2 - PR

GM: 2x10 145lb
Front Squat: 2x5 145lb
Walking 500m

Good session. Squats felt strong. Other than that weird middle sticking point I could really do like 6 reps with 440. I need to figure out how to deal with that freezing point. My squats always fly out of the hole, freeze in that middle range, then finish fast. I am contemplating high box squats but I loathe high squatting. We will see. I am also considering doing something Tuscherer suggested. He said that if you have a region you are weak at and are poor are powerin through, you should consider doing fewer sets (80% 4x4 instead of 5x3) so that you spend more time in that weak range and thus build strength there better rather than glossing over the weakness.


IPF Junior Worlds 2012 Prep:
Week 1, Saturday PM:
Conventional deadlift:
135 2x10
185 x8
225 x6
275 2x5
325 2x5
375 2x5
275 x15 - conventional

OHP:
45 x12
65 x10
85 x8
105 x6
125 x4
145 x3
165 x2
182 x2 - Huge PR!

Pullups: 4x5


What an insane first week of training!  Feeling great.  Started backloading and like it thus far.  Will try for 4 weeks and evaluate results.  Hope to be 94kg 6-8% bodyfat by worlds.  Been like 4-5% before so shouldnt be too difficult.  After worlds, I sense a 10kg increase and taking on the 105kg class!