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.