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.