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