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.