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.