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.