Monday Training

Squat
235 x5
325 x5
385 x5
*belt
425 x5
450 x5
420 3x3

Bench
225 x5
265 x5
295 x5
315 5x5

Whew. Good day of training. Gotta get the volume back up as it has dwindled over Christmas. For the record, no squat gear because of the shin spasm causing huge loss of function and bruising on top of foot. Currently no pain but slight weakness and bruising still clearing. No idea what the hell happened but hopefully it won't happen again.

Sunday Training

Squat
235 x5
325 x5
*belt
395 x5
435 3x3
465 3x2

Bench
225 x8
255 x7
285 x6
315 x5
335 5x3

Good squats - new Nike romaleos and I love em!

Saturday Training

Bench
225 x10
275 x10
315 x5
335 x3
355 x2
375 x1
385 x1
315 x7

Squat
235 x5
325 x5
*belt
375 x12
415 x5

Birthday Training

Squats
225 x5
315 x5
*belt
375 x5
415 4x5

Bench
225 x10
275 x10
315 4x3 - 4ct pause

Db rows: 4x10 80lb

Tuesday Training

Bench - pinky on rings
225 x10
255 x10
285 x8
315 2x4
335 x4 - PR
345 3x2
315 x3

Squat - HB
225 x5
275 x5
325 x5
355 x5 + 315 x5 + 225 x10

Sunday Training

Bench
225 x25
275 x15
315 3x6

Deadlift
325 x5
385 x5
445 x5
495 x5 - weak PR
*belt
545 x5 - another weak PR

Saturday Training

Squat
235 x5
325 x5
375 x5
*belt
415 x4
455 5x2

Bench
225 x5
255 x5
285 x5
315 x5
345 3x2
315 2x3 - long pause

Friday Training

Deadlift
225 x5
315 x5
385 x5
455 x5
*belt
515 4x5

Pullups 2 sets

Quick session. Pulls were good.

Thursday Training

Squat
145 x5
235 x5
325 x5
*belt
395 x5
435 x7 - PR
*wraps
505 x5

Bench
225 x10
275 x10
315 5x8 - Volume PR

Tuesday Training

Finished my last exam today! Woohoo!

Deadlift (kg)
100 x5
140 x5
170 x5
200 x5
220 x5 - maybe weak PR
*belt
240 4x3

Bench (kg)
100 x5
110 x5
120 x5
130 x5
140 x5
150 3x5

Felt good. Deadlifts weren't the best technically but good weight. Shoulder felt healthy.

Monday Training

Square (kg)
100 x5
140 x5
*belt
170 x5
*wraps
200 x5
220 x4
240 x3
260 x2
280 x1 - PR

A good lift but was harder than I had hoped it would be. Nonetheless, a 617lb belt/wrap squat is nothing to scoff at.  No time to do more lifts today given that my last exam is tomorrow but hopefully will do some proper training again during the winter break!

Saturday Training

Squat
225 x6
315 x6
*belt
385 x6
*wraps
435 x6
475 x3
505 x3
525 x3

Bench
225 2x10
275 x10
295 x6
315 2x4

Was very tired and short on time.  Still decent training, the squats were very fast and great depth and positioning.  The bench was OK. The shoulder twinged on me a little bit to unrack the 315 but otherwise nothing.  Just needs another few days of gentle treatment and should be up and running.

Friday Training

So after the 400 bench PR which felt great I did the 365 super-ram sets and didn't setup tight enough (shoulders forward) which made my right anterior delt light up a bit... Been feeling stiff but much better today.  Was a bit achy at the start but warmed it up and felt great.  It was more iffy during squats than bench so kept squats easy and shoulders set really tight.

Squat (kg)
100 x5+5 (lb/hb)
140 x5+5 (lb/hb)
170 x5
*belt
200 x4
210 x4 - weak PR
*wraps - looser today
230 3x2

Bench (kg)
100 3x10
120 3x10

Deadlift (kg)
100 x5
140 x5
170 x5
200 x5
220 x5
*belt
240 x5 - PR
272.5 x1 - PR

Deadlift was awesome. The rest was bleh at best.

Wednesday Training

Squat
225 x5
305 x5
375 x5
*belt
425 5x5

Bench
225 x7
255 x6
285 x5
315 x4 - Felt so good I decided to lift something heaving
345 x1
365 x1
385 x1
400 x1 - PR
*super ram
375 2x3

Great training session.  Quite surprised given the insanity that is exam week that I have been experiencing but I will not complain.  Onwards and upwards.

Tuesday Training

Deadlift
225 x5
315 x5
385 x5
455 x5
*belt
500 x8 - PR
475 3x3

CG floor press:
225 x8
255 4x4

Pullups: 4 sets

Monday Training

Squat (kg)
100 x5
140 x5
*belt
180 x5
*wraps
210 x5
227.5 5x5

Bench (kg)
100 x5
120 x5
130 x5
140 x5
152.5 5x5

Pendlay rows
145 4x10

Whew. Lots of volume and I feel totally exhausted from exam prep. Squat was a bit slower than it should have been but depth felt good. I've noticed that my knees drift too far forward and inward sometimes when I put on wraps which is an issue. Bench felt reasonable. I felt the bench under my hips throughout and lockouts were complete.

Saturday Training

Squat - HB
215 x6
265 x6
305 x6
345 x6
365 4x5

Bench
215 x10
245 x10
275 x10
305 2x8
315 2x5

Not a bad day.  The only bar available was a rogue women's bar and boy did it bend...

Friday Training

Squat (kg)
100 x5
140 x5
*belt
180 x4
*wraps
205 x4
230 x3
255 x2
275 x2 - PR baby
240 3x2

Bench (kg) + 35kg of chains:
100 x5
110 x5
120 x4
125 x4
135 x2
*super ram
145 x3
160 x2 - PR I guess?
130 x6

Deadlift (kg)
100 x5
140 x5
170 x5
200 x4
*belt
220 x4
240 x3
250 x3 - Huge PR!

Just a great day. The 275 squat was a bit slower than it could have been but depth was good for sure and my calves started cramping from the tight wraps.  I filmed it with my laptop because that was all I had with me and it turns out the webcam is absolutely incompetent.  Anyways, PR on every lift is always a good day.  Getting very stoked to compete soon and get a great total.

Wednesday Training

Squat
225 x5
315 x5
*belt
385 x4
455 x3
*wraps
505 x3
545 x2
575 x2
505 x3

Bench:
225 x5
255 x5
285 x5
315 2x4
345 4x3

Not a bad day.  The squat was done with a rogue training bar that was ridiculously bendy. Given how well the 455 moved not too worried about the poorer speed of the heavier sets given the training situation. The bench felt fine.  Moved through the sets quickly so bar speed suffered a bit.

Monday and Tuesday Training

Tuesday:
Deadlift:
295 x5
345 x5
395 x5
435 x5
465 5x5 - volume PR

Bench - med grip, 5'ish ct pause
225 x5
245 x5
265 x5
285 x5
295 x5
305 x5
315 x5 - PR I guess haha

Monday
Bench:
225 x8
265 x8
295 x8
315 3x7
335 3x2 - longgg pause

Squat:
225 x5
315 x5
*belt
385 x5
435 3x3

Grip work with 255 dbl overhand

Sunday Training

Squat:
225 x5
315 x5
*belt
385 x5
*wraps
455 x4
505 x3
545 x3
585 x3 - PR
505 3x3

Good day once again. Had planned on only doing 585 x2 but decided to push it. The set went OK. Bit slower than my recent 260kg x3 but it was 5kg heavier and each kg makes a big difference up at 90%. Going to be putting on the suit within a couple weeks and seeing how I'm doing.

Saturday Training

Bench
225 x5
265 x5
295 x5
315 x4
335 2x3
355 3x2
*super ram
385 x2
405 x2
425 x1

Deadlift (kg)
120 x5
140 x5
160 x5
180 x5
200 x5
*belt
230 5x3

Great training today. Bench was smooth and deadlift was excellent. Really crisp lockout and surprisingly quick off the floor. Learning to set the shoulders and engage the lats better.

Friday Misc Training

Squat - HB and long pause
225 x10
255 x10
285 3x10

Bench
135 2x30
225 2x20

Got some blood moving. Feel much less stiff after. Been pushing quite hard so I might need to dial it down a bit.

Thursday Training

Squat (kg):
100 x5
140 x5
*belt
170 x5
*wraps
200 x5
220 x5
240 x5 - PR
250 2x2

Bench (kg):
100 x5
110 x5
120 x5
130 x5
140 x5
150 x5
160 x4
165 2x2 - PR given this is the first time I have done this with comp worthy reps
*super ram
175 2x2

Deadlift (kg)
90 x5
130 x5
160 x5
180 x5
200 x5
210 x5 - PR given the RPE of maybe 8

Well again nothing much to say but gettin er' done.  Onward and upward.

Tuesday Training

Squat (kg):
100 x5
140 x5
*belt
170 x4
*wraps
200 x3
220 x3
240 x3
260 x3 - Huge PR
220 2x3

Bench:
225 x10
265 x10
300 4x10 - volume PR maybe

Deadlift - 2.5inch deficit:
225 x5
275 x5
325 x4
375 4x3

Awesome day of training.  Feeling really great and constantly hitting big numbers.  Very excited about the 260kg triple.  Video on my youtube channel.

Monday Training

Squat:
*hb
225 x5
275 x5
315 x5
355 x5
385 x3
*lowbar and belt
425 5x3

Bench:
*med grip
225 x5
255 x5
285 x5
*comp grip
315 3x4
345 3x2

Not the best day. Lots of stress today so mostly just wanted to destress. Also, this was done at this tiny med student gym with a lousy bar.

Sunday Training

Deadlift (kg):
120 x5
150 x5
180 x5
*belt
200 x5
220 2x3
240 5x2 - volume PR

Bench - 3ct pause:
225 x5
245 x5
265 x5
285 5x5

Good day once again. Nothing much to say, just putting in the work.

Saturday Training

Squat:
225 x5
315 x5
*belt
385 x5
436 x5 - raw PR I think
*wraps
485 x3
515 x3
530 x3 - belt/wrap PR maybe
495 2x3

Bench:
225 x6
255 x6
285 x6
315 3x6
*super ram
345 x6
375 2x4

Pullups 5 sets


Good day of training again.  The depth felt better on the squatting and the bench felt pretty good too.  About 12 weeks of training until the BCPA Winter competition.  Gonna try and be back in tight gear for the contest.

Thursday Training

Squat (kg)
100 x5
140 x5
*belt
165 x4
190 x3
*wraps
210 x3
230 4x3

Bench +34kg of chains:
80 x5
100 x5
110 x5
120 x5
130 x3
140 x2
145 x1
125 2x3

Deadlift:
295 x5
345 x5
395 x4
*belt
445 x3
*bottoms - looser 40 super centurion
475 2x3
505 4x2


One hell of a good day of training.  Squats were borderline but again, still getting used to wraps.  Need to open up my hips a bit better and sit back a bit harder which will be needed for the suit and to hit depth more comfortably.

Quit happy with the bench.  The top set was 179kg at lockout and probably like no less than 165kg at the bottom so thats great.  There was a good pause but it was a bit of a slow lockout and my butt popped a little.  Nonetheless, I think it would have still gotten white lights.

Deadlifts were good too.  Was planning on hitting them a bit harder but I keep getting gased by the end of these days.  I've actually started bringing school work to the gym and doing them as like 3 mini sessions.  Basically 50 minutes of squatting, 30 min break+eating, 40 min benching, 30 min break+eating, and 40 min deadlift.  So it takes me around 3 hours to complete but I really enjoy training like this and can't help but feel that it is a lot more sport specific.  We will see what the results will be at the contest in the new year and then adjust.  I know I am fully capable of well over 800kg (at worlds I really should have had it but made some errors) and want to make it official!  Just a matter of putting it all together at one meet and I think there is a great total to come.

Tuesday

Bench
225 x5
255 x5
285 x5
315 x5
*super ram
345 x5
375 4x4

Squats - HB and 3ct pause
225 x5
255 x5
285 x5
315 3x5
345 2x3

Good day of training.

Monday Training

Squat:
225 x5
315 x5
*belt
375 x5
*wraps
440 x5
487 4x5

Bench (kg):
100 x5
115 x5
130 x5
140 x5
150 4x4

Deadlift:
225 x5
315 x5
405 4x5

Good day of training.  Squats were very fast but a bit high due to my knee wraps hurting like mad!  Seriously not used to wrapping and I have visible bruising and destroyed blood vessels on the back of my knee.  Bench felt really nice and smooth with my butt firmly planted and complete lockout between reps.  Deadlifts were really easy but I was mostly focusing on good positioning throughout the lift.

On a sidenote, sorry for the weird mix of kg/pounds.  Just based on the plates available at the gym.

Sunday Misc Training

Deadlift - Conventional+Sumo (kg)
70 x5+5
100 x5+5
120 x5+5
130 x5+5
140 x5+5

Incline DB bench
45 2x20
75 2x15

Curls 3 sets
Chest flyes 3 sets
Pullup 3 sets
Rear delt flyes 3 sets

Nice relaxing day.  Feeling refreshed.

Saturday Training

Squat:
225 x5
315 x5
*belt
395 x5
*wraps
455 x3
505 x2
545 x1
565 x1
475 3x3


Bench
225 x5
265 x5
295 x5
325 x3
345 x2
*super ram
365 x2
385 x2
*old loose superk
405 x1 - terribly out of groove
405 x2 - blazing fast
*ditch superk, put on the super ram
315 3x8

Good day of training.  The 565 wasn't bad.  Still remembering how to squat with wraps on.  Chest is coming forward and knees are popping in a little.  Benching was interesting.  The raw work felt pretty smooth and the second shirted set was fantastic.  There is a little meet here at UBC in January that I wouldn't mind doing equipped but it seems that they may only be catering to raw lifters.  As such, I might do the BCPA winter open instead which I think is usually in February.

Thursday and Friday

Thursday:
Squat - HB:
225 x5
275 2x5
325 3x3

Bench
225 x5
295 3x6
315 2x3


Friday:
Bench
225 x5
255 x5
285 x5
305 x4
325 5x3

Deadlift (kg):
120 x5
140 x5
160 x5
180 x5
200 x5
220 3x2

Not the best couple of days.  Lots of stress lately and lack of sleep.  This weekend should pick up nicely.

Back to Training

Well time to get into some serious training again.  Since world's I messed around with some raw lifting and did the BCPA fall classic on Nov 2nd.  Not a bad meet given the circumstances with lifts of 240/170/265=675kg total.

Squat was nice and smooth, left maybe 5-7.5kg on the platform.

Bench was disappointing.  Had a minor pec strain back in September that has been a bit of nuisance.  Feels about 99% these days.  I actually missed a 160kg opener due to lifting my hips which is something I am going to work on fixing during the upcoming training cycle.

The deadlift went fine as well.  Definitely had the 272.5kg in me but was just enjoying the meet and not overly worried about hitting a huge total.

During the upcoming training I will be experimenting with a couple things.
1. I will be doing some Kean style training with all 3 lifts in a single session.
2. I will be incorporating more heavy'ish singles to practice under some heavier loads and being as sport-specific as possible.

On that note I will start with today's session:

Squat
225 x5
315 x5
*belt
385 x3
425 x2
*wraps - THP
475 x2
505 x1
535 x1 - Nice and smooth. Felt to be well under 95% for sure.
455 2x3

Bench
225 x5
255 x5
285 x5
315 x5
345 5x2
Chest felt great.  Focused on keeping the hips down which decreases leg drive but I will be experimenting with foot positioning and working a bit on mobility as well.  I will also be focusing on taking the bar out of the rack with fully extended arms and always finishing the lift fully.  I have had minor issues with not getting the start command which is a pain.  I have also found that I struggle with the final 1 inch of the movement when performing maximal shirted benching which is a really silly place to miss the lift.

Deadlift
265 x5
352 x5
419 x3
*belt
463 x3
No energy.  Just wanted to leave ASAP.

Well that was an adventure of a day.  Got through it all in about 1:40 which is one of the longest sessions I have ever done.  I tend to always finish under an hour.  I felt quite exhausted for the deadlifts.  I will be experimenting by adding in 1 of these 3 lift sessions per week and potentially will try 2 in a month or so.

Wed Sept 4, 2013

After a few stressful days of moving to Vancouver I have joined the birdcoop gym and training will begin.  A decent gym with a few Ivanko bars but limited squat racks and decent crowds.  Hopefully this will work out as my training facility for a while.

Bench:
225 x5
275 x5
315 2x5
340 4x3

Squat:
225 x5
315 x5
365 2x5
405 2x3

Bleh.  Haven't been getting any decent rest or proper diet so hard to complain.  I will get back into in pretty quick for sure.  I am actually thinking of competing at the Nov 2nd BCPA fall classic for fun.  Might do it raw or might do it equipped, haven't decided yet.  Either way it will really just be treated as a training session.  Unfortunately no national records can be set at the meet.

IPF Junior Worlds 2013

Squat
70*3
105*3
*belt
140*2
175*2
*wraps
205*2
*bottoms
240*2
*straps
275*1

Opener: 292.5 - demolished
Second: 307.5x - was off balance and cut depth
Third: 307.5x - got the squat command before I was fully settled and thus fell over before even starting. This was heartbreaking but hey, next time I will set a huge PR.

Bench
70*3
110*3
140*1
*shirt
175*2
192.5*1 - touched barely so lowered opener to 195kg
Opener: 195 - fasted shifted bench I have ever done
Second: 205 - super crisp
Third: 217.5x - shirt was jacked too hard and the belt was pulling too hard for me to get a good setup. Still very close. I speculate that if I skipped the belt I would have had it. Again, next time!

Deadlift
70*2
120*1
*suit bottoms
170*1
*straps
205*1
230*1
Opener: 250 - over the bar a little but still fast
Second: 270 - better positioning so moved well
Third: 282.5 - was more patient and in better positioning and holy crap... I hit an awesome 10kg PR for the bronze deadlift.

On Friday I was not sore at all and went in to train:
Squat
225*5
275*5
315*5
365*10

Bench
245*10
315*5
*super ram
365*3
405*3

Monday and Tuesday

Monday squat
235*3
325*3
*belt
375*3
*wraps
415*3
445 2*3

Bench
225*5
265 2*4
305 2*3
325 3*2

Tuesday squat
245 3*3
285 2*1

Bench
225 2*3
265 2*3
305 3*2

Deadlift
135 10*1

Feeling so ready for Thursday!!!

Sunday - 4 Days out!

Bench
225*5
265 2*4
305 2*3
335 5*2

Deadlift
315*3
365 2*3
410 4*2
Great lifting. Bar speed is amazing, pauses are long, and overall just feeling outstanding. Literally counting the hours - 94hr to squat opener.

6 days out

Bench
225*5
265*5
305*4
325*3
335 5*2
Easy as pie. Comp pauses.

Squat
235*5
325*4
*belt
374*3
*wraps
435*3
485 2*2
505 2*2
Super fast again. Depth is spot on so will need to remember to get a little deeper at the contest to ensure nothing goofy happens.

1 Week out

Deadlift
225*5
325 2*3
375 2*3
425 2*2
445 2*2
Sooo fast.

Bench
225*5
265*5
305 2*4
345 5*3
Nice and smooth with butt firmly planted and moderate pauses. Not comp pauses but decent.

9 days out

Squat
235*3
325*3
*belt
395*3
*wraps
435 2*3
485 2*2
505 2*2
Bench
225*5
265*5
305 2*4
335 5*3

10 days to go!

Bench
225*4
265*4
305*3
325*3
345*2
365*2
*shirt
395*2
420*2
440 2*1
Both 440 were comp worthy.

Sunday

Squat
235*5
325*4
*belt
395*3
*wraps
465*3
515 2*2
*bottoms
555*2
*straps
595*2
Extremely ez and fast.

Saturday - 12 days out

Bench
225*5
275*5
305 2*5
345*2
355 4*2

Deadlift
315*4
365*3
415 2*3
465 4*2
Very easy day.

2 Weeks to go!!!

Squat
235*5
325*3
*belt
395*3
*wraps
465 2*3
515 3*2
Nice and snappy.

Bench
225*5
275*5
305*5
335 5*3
Good pauses, butt down, and arms fully extended to get the start command.

16 days out

Squat
235*5
325*5
*belt
395*3
*wraps
465 2*3

Bench
225*5
255*5
285*5
315 2*5
345 2*3

Monday Training

Deadlift
305*5
375 2*3
425 4*3

Bench
225*5
275*5
315 2*4
340 5*3
Easy day. Using a slightly altered foot position and butt was down for every rep.

Sun Aug 13

Squat
235*5
325*5
*belt
415*3
*wraps
475 2*3
505 2*3

Bench
225*5
295 2*5
325 4*4

Fri and Sat

Friday
Squat
485*3
*bottoms
525*3
565*2
*straps
605*1
645*1

Bench
315 5*3

Saturday
Deadlift
325*3
395*3
425*3
*belt
475*2
*velocity
535*1
*sub super cent
535*1
Super cent wins. Super fast.

*edit - forgot bench
305 2*3
325 2*3
345 4*2

Tues and Wed

Tuesday squat
235*5
325*5
*belt
415*3
*wraps
485*3
*bottoms of 38 super cent
525*3
565*3
*straps up
605*1
Not a terrible session. 565 and 605 to depth.

Bench
315 4*5

Wed bench - full commands and STRICT pauses
225*5
255*4
285*5
315 2*3
330 6-2

Mon Aug 5

Squat
235*5
325*5
*belt
385*5
*wraps
435*5
465 4*5

Bench
235*5
285*5
305*5
325*4
340 4*3
Meh... OK day. In the new squat suit tomorrow!

Sat Aug 3

Deadlift
315*5
385*5
425*3
*belt
475*3
*bottoms
525 2*2
545*1

Bench with closeish grip
225*7
275*6
295*5
315*4
335 5*3

Thurs Training

Squat
315*5
*belt
405*5
455*5
515 3*3

Bench cg
225*7
275*7
295*5
315 4*4

Sun/Tues training

Sunday
Bench: 325 3*5 and 345 2*3
Deadlift: 425 3*3 and 475 2*2

Tuesday
Squat
315*5
*belt
385*5
*wraps
435*5
475 2*5

Bench- narrowish grip
225*5
275*5
295*5
315 2*3

On vacation in Vancouver till Sunday so training is tough. Will train Thurs and Sat if possible.

Sat July 27

Squat
235*5
325*5
*belt
415*3
*wraps
485 2*3
515 2*3
555*2 - PR

Bench
225*5
275*5
325 4*4
Easy quick bench.

Fri July 26

Squat
235*5
325*5
*belt
395*5
*wraps
465 3*3
Blah tired.

Bench
225*7
265*6
305 2*5
335 3*5

Thurs July 25

Bench!
225*7
275*6
315*5
345 3*3
365 2*2
Hell yeah.

Deadlift
295*5
385*5
435*3
*belt
475*3
505*3
525*3 - PR
Very happy. Video on Facebook.

Wed July 24

Bench
225*5
275*5
315*5
340 5*3

Squat
235*5
325*5
*belt
375*5
*wraps
440 3*5

Tuesday July 23rd

Squats!
235x5
325x5
*belt
395x5
*wraps
465 3x3
505 3x3
Good day of training.

Monday July 22

Bench
225*5
275*5
315*4
345*3
365*2 - video on Facebook... Awesome lift
*shirt - 44 superk extreme
405*3
435*2
455*1
475*1

Deadlift
315*5
365*5
425*10
Short on time but still decent training. Gonna do some suited pulls later this week.

Sun July 21

Squat
235*5
325*5
*belt
415*3
*wraps
465*3
515 5*2
Awesome

Bench, long pause
225*5
265*5
305 2*5
340 3*3
Again short on time. Still good training.

Sat July 20

Squat
235*5
325*5
*belt
395*5
*wraps
445*5
485 5*3

Bench - Joe Stockinger pause
225*5
265*5
305*5
339 2*4
Ran out ta time.

Friday July 19

Recovery day
Box jumps, pause at bottom: 8*5. Top height at sternum.

Jump rope: 600 total

OHP 135 5*5

Chest flyers 5*10

Thurs July 18

Bench
225*7
275*5
315*4
355 5*3
Better than last time.

Squat
225*7
335*5
*belt n wraps
425*5
445*5
465*5
Ez as pie.

July 17

Squat
225*7
325 2*5
*belt
375 5*5
Feeling good.

Bench
225*5
275*5
315 4*4
Super ez bench.

Tues July 16

Squat
235*7
285 2*5
325 5*5
Feeling healthy and great overall. Though the weight is still light I am confident I will be very strong once I get back up to heavy weights.

Bench
225*5
275*5
300*5
325 4*5

Monday July 15

Squat
225 2*5
275 5*5
Feeling healthy. Taking some time but expect to be going hard by Monday.

Bench
225*6
275 2*6
305 4*6
Love bench. So easy.

Sunday July 14

Squat
225 5*5
Felt perfect.

Bench
225*5
275*5
315 2*4
340 5*3

Fri/Sat July 12/13

Friday bench:
225*5
265*5
295*4
315*4
335*3
355 5*3 - PR


Saturday bench
225*5
275*5
305*5
325 5*4

Leg press: 5pps *20

Pullups

Rib is feeling ready for light squats tomorrow... Finally! Going to need to be real careful leading up to worlds.

July 9 and 10

Bench
225*5
275*5
325*3
355*2
*super
395*2
415*2
435*1
*swap to super extreme
435 2*1

Pullups


June 10
Bench
225*5
275*5
315*5
*reverse band
365*5
405*5
425*3
440*3
455 2*2

July 5 to 8

July 5
Deficit DL (4 in)
205*5
255*5
305*4
355 2*3
405*2
Sigh... Popped my damn rib again.

Sunday July 7
Squat
235*5
325*5
*belt
415*5
Called it... Rib hurt.

Bench
225*5
265*4
305*3
325*3
345 5*3
Volume PR.

Monday July 8
Chiro work in the morning. Feels much better.

Bench
225*5
275*5
295*5
315*5,9,5,5,7
If I took a decent rest after set one I would have had ten easily. Might have got ten but I hate missing so I didn't try. Either way a PR.

Leg press
2pps *10
4pps *10
5pps *10
6pps *10
7pps *10
I hate leg press.

Thursday July 4th AM and PM sessions

AM squats
235*5
325*5
*belt
415*5 - beautiful set
*wraps
485*3
*suit on - suit I trained for nats 2012 with at 96-99kg bodyweight.... So loose I could squat to depth with no weight lol
525 2*3
555 2*2

PM bench
225*5
265*4
315 2*3
340 6*3

PM squat
235*6
305 2*6
*belt
365 4*6
Holy crap I am now exhausted!! Awesome training for sure.

Wed July 3

Deadlift - 2in blocks
315*5
405 2*4
485 3*3
540 4*2
Awesome. Best my DL has ever been. Note that this and really all my DL recently has been done beltless...

Bench
225*5
265 2*5
310 5*5
Bit slower than I like but really can't complain.

Tue Jul 2

Squat
235*5
325*5
*belt
395*5
*wraps
455 5*5

Bench
225*5
265*4
305*3
325*3
340 6*2

Mon July 1

Squat
235*5
325*5
*belt
395*4
*wraps
435*3
490 5*3
Tiring and slower than I like but not enough sleep these last three nights.

Bench
225*5
265*4
305 2*3
330 4*3
Ran out of time and I was tired. Meh, tmr will be great after a good rest.

Sunday June 30

Deadlift
315*5
385*4
435 2*3
485 5*3
Great sets.

Bench
225*7
255*6
280*5
300 2*4
320 2*3
340 2*2
360 2*1
340 2*2
320*3
Ran out of time. Stupid work getting in the way of my training.

Thurs June 27

Squat
235*5
325*5
*belt
395*4
*wraps
445*3
485 6*3
Not bad. Speed was moderate.

Pullups
3*10

Wed June 26

Squat
235*5
325*5
*belt
395*4
*wraps
425*4
465 5*4
Great squats. ~211kg moves like air. Might try 272.5kg wrapped soon.

Bench
225*6
265 2*6
285 4*6

Tues June 25

Cgbp
225*5
265 2*4
305 5*3

Deadlift
305*5
375*4
425 2*3
475 5*3

Mon June 24

Squat
235*5
325*5
*belt
375*4
*wraps
435*3
485 5*3

Bench
225*6
265 2*6
305 5*5

Sunday June 23

Bench
225*5
265*4
305 2*3
335 6*3
Awesome. 335 now is no prob for 80% sets. Finally moved past 330 roadblock.

Deadlift
315*5
385*4
435 2*3
485 4*3
Not gonna lie, it was tough but not terrible. Maybe a bit heavy for 80% sets.

Fri June 21

Squat
235*5
325*5
*belt
375*5
*wraps
440 5*5
Too easy.

Bench
225*5
265*4
300 2*3
330 6*2
Again, too easy. RPE at most 7.5

Thurs June 20

Bench
225*6
265 2*6
305 5*5

Deadlift
325*5
375*4
425 2*3
475 5*2
Felt rough today. Bit beaten down.

Wed June 19

Squat
235*5
325*5
*belt
385*4
 415*4 - great set
*wraps
455 5*3
Easy

Bench
225*5
265*4
295 2*3
335 6*3
Awesome. Bench is feeling great!

Tues June 18th

Squat:
235 x5
325 x5
395 x3 - great beltless set
*belt+wraps
435 x3
475 3x3
510 3x2
Squatting is awesome... Nuff said

Mon June 17 session 2

Deficit deadlift (3 in)
255*5
305*4
355 2*3
405 4*2
Definitely my favorite deadlift accessory movement. Developing great positioning and speed throughout the lift.

Bench
225*5
265*4
295 2*3
330 2*3
350 3*2
320 2*3
Beauty. Thriving in it... From Mike T.

Mon June 17

Deadlift
315*5
365*4
415 2*3
465 3*3
500 3*2
Awesome pulls. Definitely well over 600 for worlds. 290kg is the goal.

Bench
225*6
275*6
315 5*4
Easy.

sunday June 16

Squat
235*5
325*5
*belt
395*4
*wraps
445*3
485 7*3
Whew.... Volume much....

Friday June 14 - AM and PM

Morning:
Deficit deadlift (3 in)
245*4
295*3
345 2*3
395 5*3
Awesome. Destroyed it. This used to be my belted normal deadlift and now is easy beltless deficit work... Like

Bench
225*5
255*4
285 2*3
310 5*3
Yawn


Evening:
Block pulls (2 in)
315*4
385 2*4
455 2*4
500 4*4

Bench
225*6
250 2*6
275 5*6
Whew... Huge volume day but it all went great and tomorrow is a rest day. Volume is down next week then we rock the gear. Feeling very positive moving towards worlds and looking forward to the best performance of my life!

Thurs June 13

Bench
245*5
265*4
295 2*3
325 5*3
325*5

Squat
265*6
325*5
*belt n light wraps
395 4*6
Good session. Demolished both the squat and bench. Feeling like training is going great and I will be adding in some gear soon.

tues and wed, June 11/12

Tuesday:
Deficit deadlift (3in)
265*5
315 2*5
365 5*4

Ohp
145 5*3

Wednesday
Squat
325*5
*belt
375*4
*wraps
425 2*3
475 3*3
505 2*2
525*2
Great squats.

Mon June 10

Bench
205*8
225*7
245*6
265*5
285*4
305 2*3
325 2*2
345 2*1
325 2*2
305 2*3
285*4
265*6
245*8
225*10
205*12

Deadlift
315*5
365*4
415 2*3
455 5*3
Done in sq shoes cause I forgot my DL shoes so let's call it 2cm deficit haha

sun June 9

Squat
225*5
315*5
385*3 - maybe a PR... At any rate very smooth so quite happy with this.
*belt and wraps
435*3
475 5*3

Bench
225*5
260*5
295 2*4
330 5*3
Great day. Finally feeling healthy and weights moving not bad. Should be up and going strong quite soon!

Fri June 7

Cgbp
225*10
275*6
315*3
345*1
295*5

Squat
235*5
325*5
*belt
375*5
*wraps
435*5
Trained with a buddy and was still sick so this seemed decent enough for the day.

thurs june 6

Bench
225*6
255 2*6
285 5*5
Easy as pie.

Deadlift
235*8
325 3*8 - dbl overhand
415*12 PR maybe?
Not bad. Forgot my straps so pretty pleased.

Wed June 5th

Bench
235*5
275*5
305 3*3
325 3*3

Squat
235*5
325*5
*belt
375*5
*wraps
415*5
465 4*3
Not bad, speed was decent.

tues june 4

Been sick for few days since Saturday which is why that workout sucked so I took Sunday and Monday off. Went back today, 2kg lighter and not 100% but not a bad session.

Squat
235*5
325*5
*belt
375*5
*wraps
415 2*5
445 2*5
Quite fast.

Bench
235*10
285*5
305*5
325 2*4
Quick benching but not bad performance.

sat june 1

Squat
235*5
325*4
*belt
415 2*3
*wraps
485 5*2

Fri may 31

Deadlift
235*5
305*4
395 3*3
445 5*3

Bench
225*5
255*4
285 2*3
310 5*3

Thurs may 30

Deficit deadlift - 3in
205 *5
265 *4
325 2*3
375 4*2
Great lifts. Excellent positioning and speed.

Bench - medium grip (pinky on ring)
225*5
255*4
285 2*3
325 3*2
305 2*3
285*4
255*6
225*8
Nice and fast, good work given my medium grip strength sucks.

Wed may 29

Squat
235*5
325*4
*belt
375*3
*wraps
425*3
480 5*3
Little rough, still suffering from last weeks deadlifts.

Bench
225*5
275 2*5
305 4*4
Easy, bench is feeling great!

Tues may 28

Bench
225*5
255*4
285 2*3
320 3*3
340 2*2
350*3 - ties PR and rpe was ~9

Various recovery work after

Monday may 27

Dead lift, 2.5in blocks
315*5
385 2*4
455 2*3
510 4*2

Pullups
3*6 be+25lb

Ohp
145 3*5

sunday may 27

Deficit dead lift (3.5in)
205*5
255*5
305 2*4
355 4*2

Bench
225*5
255*4
285 2*3
305 5*3
Super easy session.

saturday may 25

Squat
235*5
305*4
*belt
355*4
*wraps
415*3
475 6*3

Bench
225*5
265*4
295 2*3
320 5*3

Good session. Got it done in one hour so I was moving fast.

Friday May 24

Dead lift
225*5
295*5
345 2*5
395 5*4
Super fast and rib felt great.

Bench
225*6
255*5
280 2*4
300 2*3
320 2*2
300 2*3
280 2*4
260 *6
240 *8
225 *10
Whew, was very easy but let it be noted that this entire workout was completed in under 45 min and thus involved supersetting death

thurs may 23

Dead lift
235*5
325*4
375*4
415 4*3
*belt
465 2*2
Felt fast but rib felt iffy.

Bench
225*5
255*5
280*5
300 6*4
Easy as pie

Jr Worlds Prep - Wed May 22, pm session

Squat
255*5
305*5
*belt
355*5
*wraps - Sig gold
425 5*4

Pull ups
5*7

jr world prep begins!

Squat
235*5
305*4
*belt
345*4
395*3
*wraps - Sig gold
435*3
465 5*3
Super fast

Bench
225*5
260*4
295 2*3
320 5*3
Clean and fast

Week 3/9 - Thursday

Bench:
200 x6
240 x5
280 2x4
300 2x3
320 2x2
340 x5 -2bd
360 x2 - 2bd
360 x2 - slingshot, moved so fast I was startled
380 x2 - rushed the set but still moved quite fast.  Slingshot PR is 405x4 @95kg
320 x2
300 x3
280 x4
260 x5
240 x6
220 x7
200 x8
Total reps: 75
Average weight: 264lb ~65% of training max
3 sets of chest flyes and curls
25 minutes of walking 3MPH 6% incline

Week 3/9 - Wednesday

Squat:
235 x5
285 x5
335 x5
*belt
385 x5
435 x3
*wraps
485 4x2
Bleh.  Felt slow and back was coming forward with slight rounding on some reps.  Need to tighten the belt and perhaps lower volume... It's  been pretty high as of late.

Week 3/9 - Tuesday PM

CGBP:
205 x5
235 x5
255 2x5
275 4x4
Easy as pie.

Pullups 5x6

Single arm cable rows: 4x5 each

Rowing for 10 minutes

Walking for 10 minutes

Week 3/9 - Tuesday

Monday was another interview day and travel day so I rested.

Tuesday AM:
Deadlift:
225 x5
275 x5
325 2x4 - alternating mixed grip
375 5x2 - alternating mixed grip
Felt great.  No pain/twinge or anything.  Bar moved extremely fast (one m- on a missisipi counting system).  Back was staying very stable and position was static until knees locked and then hips finish easily.

Bench:
235 x5
265 x5
295 2x4
315 5x3
Again, great benching.  Feet tucked in very hard, butt staying on the bench, solid pauses with little pressure on the chest, maintaining tightness and positioning through all reps and speed was again very reasonable.  Expecting a big move in the bench over the next 7 weeks.

Week 3/9 - Sunday

Squat:
220 x5
270 x5
320 x4
370 x3
410 2x1
380 2x2
Meh...  The warmups to 370 felt fine but the top weights moved slow and back was coming a bit forward.

Bench - 3ct pause:
205 x5
225 x5
245 x5
265 x5
*add some reverse bands
295 x5
315 x4
335 3x3
Good benching again today.  I think this new setup is working great!  The chest is reall highy with a good arch so ROM is shortened and butt is basically locked against the bench.

Week 2/9 - Saturday

Friday I flew to Vancouver and rested.

Saturday:
Squat
225 x5
275 x5
315 x5
365 5x5
Not bad.  Knees came in a little bit for some reason and was goodmorning a little (like usual with raw squats).

Bench:
220 x5
270 3x5
310 2x3
*1bd
330 2x2
Nothing noteworthy.  Had the pins set borderline too high so I was really forced to stay tight, not let the bar sink, and keep my chest up as much as possible.  Also kept my feet tucked in hard like last time and the butt was staying down.  Hopefully bench comes back to life and I can get some good lifts in at nationals both raw and equipped.  Definitely want to get 175kg and 210kg which I feel is qutie reasonable.  More is always welcome.

Did some chest flyes, rear delts, and curls like usual.

Week 2/9 - Thursday PM

Bench:
225 x5
255 x4
285 x3
315 8x2
MUCH better today.  Really brought the feet in really hard back towards my head and had solid pauses and reasonable speed.

Deadlift:
325 5x4
Every set was alternating mixed grip.  By set 4 I really got into the groove and I was really squeezing the bar tight, had an ultra tight upper body, and the shoulders were getting tucked into position really nicely and felt not any hint of pain/discomfort.  Next week will continue to make slow progress.  Looking at trying 365 5x3 give or take.

Week 2/9 - Thursday

Wednesday night I did a short 30 minute conditioning workout with jump rope and a tabata of OHP/bent over rows

Thursday:
Squat:
235 x5
285 x5
335 x5
*belt
385 x5
*wraps
435 x5
485 x3
*bottoms - again the loose suit
535 2x3
565 3x3
Not an awful day.  My back was quite sore so I was having a little trouble keeping in good position.  Nevertheless, only minor loss of tightness due to an instable eccentric phase and most top reps were safely to depth (all 3rd reps of each set were safely 2-3inches below parallel).

Good mornings: 125lb 3x20

On the bike for 10 minutes

Week 2/9 - Wednesday

Bench:
225 x8
255 x6
285 2x4
315 2x3
340 x2
Filmed this lat set and was very unhappy... I have developed an awful habit and have a major weakness... Since I have lost weight my chest thickness is way down... So during my time in China my butt started coming up.  Also, my hips are like 2 inches smaller so less meat on my butt with which to touch the bench!  Augh...
340 x1 - with the butt down I could not have squeezed out 2...
*slingshot
365 3x2
*take off the slingshot
315 x2
295 x2
275 x2
Back to the drawing board!!

chest flyes, rear delts, curls

Week 2/9 - tuesday PM

Front squats:
225 x5
265 x4
295 5x3
I hate front squats.

dbl overhand deadlifts: 18 reps in 4 minutes with 235lb - the rib feels fully healed lately.  On Thursday I am hoping to try mid 300's with a regular bar.  If that goes well then really I think it is healed but just prone to re-popping should form not stay tight.

Rowing for 10 minutes

Week 2/9 - Tuesday AM

Squat:
235 x5
285 x5
335 x4
385 x3
*belt
435 x3
*wraps
485 x3
*bottoms - still using the stretched out 40 w/s super centurion.  Since coming home bodyweight is similar (86.8kg today) but thighs have grown somehow.  The new 40 suit is VERY tight in the legs unfortunately...  I might wait until I drop 1-2kg more before cramming into it.
535 3x3
565 3x2
Great work today.  The suited sets were quite fast, in good position, and most interestingly I am almost certain that every rep of 565 and most at 535 was to depth.

Week 2/9 - Monday

Bench - 3ct pause:
225 x5
255 x5
275 x4
295 3x3
315 3x2
295 2x3

Pullups: 5 sets

DB Bench: 55lb 3x30

Incline walking: 15 minutes

Week 2/9 - Sunday

Needed to get in 2 sessions today but only had before 3pm so they were only seperated by like 90 minutes or less really..

Squat:
235 x5
285 x5
335 x5
375 x5
*belt
415 x5 - the type of set that makes it all feel worth it.  Moved SO well :)
*wraps
455 3x5 - the 2nd set in particular was phenomenal.  Felt like RPE of 7.5 or so on that set so that reallllly makes me happy.

Bench:
225 x5
255 x5
285 x5
300 x5
315 2x5
330 5x2
Not bad.  The 2nd set with 315 was slow but all the doubles with 330 moved great.

Deadlift with fat bar:
295 4x6 with alternating mixed grip

If anyone cares about my weird deadlifting lately it is because I have been having problems with my damn rib again and I really don't want to make this a lifetime issue.  As a result, I have taking some time off and now I am working to fix issues:
1. Imbalances from always mixing the grip the same way
2. Poor grip from over use of straps
3. Poor tightness in upper back as a result of now squeezing the bar because of overuse of straps

So my fat bar deadlift makes it pain free and makes me feel way tighter.  Hopefully within 3-4 weeks I will be back into the 200kg+ range pain free and in tighter form.

Week 1/9 - CPU Nationals 2013 Prep

Friday:
Bench:
225 x5
265 2x5
295 5x5
*shirt - 46 superk.  I can slide it on myself
355 x3 - maybe to a 1bd on the third rep
385 2x1 - to chest and a solid pause on both reps with about 15 seconds rest in between.  Moved very easily.

Deadlift with fat bar, dbl overhand: few sets before I had to run.

Week 1/9 - Thursday

Squat:
235 x5
285 x5
335 x5
*belt
385 3x5
395 x5
405 x5
Not bad.  Bit of goodmorning for sure but not awful.

Bench:
205 x5
245 x5
285 2x4
305 2x4
315 2x4
325 x4
Meh, bit slower than I would like for sure.

EDIT: Fixed my squats to say sets of 5 not 3.  Thurs Jan 24, 10:00pm.

Nationals Prep - Week 1/9

Wednesday:
Squats
235 x5
285 x5
335 x5
385 x4
*belt
425 x3
*wraps
465 x3
485 x3
*bottoms - my suit that I used at nationals and worlds... Needless to say it fits like a singlet.
505 x3
525 x3
545 3x3
Given that probably 6/9 of the 545 reps were to depth I am pretty darn happy with this.  I think this is a great place to start nationals prep.

Week 1/9 - Nationals 2013 Prep

Squat:
235 x5
285 x5
335 x5
375 x5 - great set
*belt
415 x3
435 x3
445 x2
415 2x3
Not bad.  After the 375 set I was expecting big things.  The 435 was very strong as well but the 445 was not where it should have been.

Bench:
205 x8
225 x7
245 x6
265 x5
285 x4
305 x3
315 x3
325 x2
335 x2
345 x1
355 x1
325 x2
305 x3
285 x4
265 x5
245 x6
225 x8
205 x10
18 set pyramid, 80 total reps.  Again, felt strong other than the singles.  Unracking the top weights from these big V pins gives me trouble.  Not used to performing singles.

Fat bar deadlift, double overhand:
185 3x6
225 3x5
The 225 was pretty hard to hold on to.

Easy rowing for 15 minutes

Saturday and Sunday

Squat:
235 x5
285 x5
335 x5
375 x3
*belt
415 x3
*wraps
455 x3
475 x3
485 x3
Pretty straight forward.

Bench:
205 x5
235 x5
265 x5
295 2x5
325 2x4


Sunday:
Bench:
205 x5
245 x5
285 x5
315 x4
345 x2
*shirt - ultra loose f6... was more of a nuissance than an aid really
325 33
355 2x2

Squat:
235 x5
285 x5
335 3x5
Purely a recovery squat.


Going to start the real training tomorrow.

5 Months in China

Well I am back from China!  Been there since right after worlds.

Major changes:
Bodyweight: dropped from 211 to 191lb (~96kg- ~87kg)
Been training solely raw so need to be back in gear ASAP

Major lifts in China:

Squat:
170kg x5 - beltless
180kg 5x3 - beltless
200kg 2x2 - beltless

180kg 5x5 *belt
200kg 4x3 *belt
220kg x1 *belt

230kg x4 - belt/wrap

Bench:
135kg x7
140kg 6x4 - cgbp
140kg 3x5
150kg 5x3
155kg 3x2
165kg 2x1

Deadlift:
200kg 5x5 - beltless
220kg 5x3 - belt
Deadlift has felt good other than lately the subluxated rib was bugging me a little.  Note that these lifts are done off of a 1-2cm deficit because the plates were small... :)

I think I am going to try and get to 83kg for nationals and do both raw and equipped.  Would very much like to do worlds at 83kg where I think that I would have a legitimate chance (winners for the past while are always 830-850kg in this class).  Anyways, that is a ways away so we will see what happens.  Going to be back in gear ASAP as nationals is just over 8 weeks away.  Still uncertain if I will bother with the raw lifting.  Probably if I do, it won't be the best performance as I will be purely in gear for a while and wouldn't want to push too hard 2 days before the main event.