Friday Training

All in kg

Squat
100 x5
140 x5
* belt
170 x4
* wraps
200 x3
220 x3
237.5 4x3

Bench + 35 kg of chain
90 x5
100 x5
110 x5
120 x5
127.5 2x4
130 2x3

Deadlift
140 x5
170 x5
200 x4
* belt
220 x3
232.5 x3
*add full loose suit
245 3x2

Wednesday Training

All in kg
Squat:
100 x5
140 x5
*belt
170 x5
200 x4
*wraps
220 x3
*loose suit bottoms
240 x3
260 3x3
275 2x2

Bench
100 x5
115 x5
130 x4
145 x4
160 x3
*loose shirt
175 x3
185 x3
195 4x3

Pullups 4 sets

Great day of training.  The squats were quite fast and quite deep. Low rpe,  toughest set was barely an 8. Bench was great.  All reps paused and locked out fully and fast. Couple sets were a bit towards the feet so the lockout became sticky but otherwise certainly a day of win.

Tuesday Training

Deadlift
295 x5
365 x5
425 x5
475 x4
*belt
505 3x3
545 2x2

Bench
225 x5
255 x5
285 x5
315 2x4
345 6x3

2 sets of pullups

Not bad day of training. Deadlifts were slow off the ground but moved ok otherwise. Bench was strong with a nice tight setup with pause and butt planted.

Monday Training

All in kg... Final 4 week countdown to the Winter Open.

Squat
100 x5
140 x5
*belt
170 x5
*wraps
200 x5
220 2x4
235 3x3

Bench
100 x5
115 x5
130 x4
145 x3
155 2x3
165 3x2
175 2x1

Pendlay rows
135 2x10
185 4x6

Not a bad day of training.  Squats were very deep (goal for these final four weeks.. no way I want to have issues on depth!).  The benches were very good.  Even the 175kg singles moved well which was positive given the quantity of volume prior.

Sunday Training

Deadlift
295 x5
365 x5
425 x5
475 x4
*belt
515 4x4

Bench
225 x6
275 x5
315 2x4
345/275 3x3+3 contrast

Saturday Training

Squat
235 x5
295 x5
345 x5
*belt
385 x5
415 x5
440 x5
405 x5

Bench
225 x10
255 x10
285 x10
305 x8
325 x6
345 x4

Bunch of pullups

Friday Training

All in kg

Squat
100 x5
140 x5
*belt
170 x5
*wraps
200 x5
225 x5
250 x4 - PR
265 x2
232.5 x5

Bench, middle finger on ring, + 35kg chain:
90 x5
100 x5
110 x5
120 x5
130 x4
132.5 5x3

Deadlift
140 x5
170 x5
200 x5
220 x4
240 4x3

Wednesday Training

All in kg

Squat
100 x5
140 x5
160 x5
*belt
185 x4
*wraps
210 x4
230 x4
245 x3
120 x1 - 30sec pause and hb

Bench + 35kg of chain
90 x6
100 x6
110 x6
120 3x5
127.5 3x3

Deadlift
140 x6
170 x6
200 x6
215 x6 - cheap PR

Bleh. Back has been feeling really tired during squats and deadlifts lately. Been having trouble staying tight and upright. I really think it will dissipate with some lower volume training but it is pissing me off.

Tuesday Misc Work

Squat - HB
225 x5
275 x5
315 x5
345 x5
*lb and belt
385 3x3

Floor press
225 x5
245 x5
265 3x5

Pullups 5 sets

Misc recovery and prehab stuff

Monday Training

Squat (kg)
100 x5
140 x5
*belt
170 x4
200 x3
*wraps
220 x3
240 x2
260 x1
230 2x2

Bench + 35 kg of chain
60 x5
80 x5
100 x5
110 x5
120 x5
130 x3
140 4x2

Deadlift
140 x5
180 x4
200 x3
220 x2

Pendlay rows: 135 6x10

Tired day, as expected.  Squats were a bit slow, bench felt quite good (not that fast but reasonably heavy weight really), and deadlift felt awful.

Sunday Training

Squat
225 x5
315 x5
385 x4
*belt
440 x3
*wraps
495 x3
525 4x3

Bench
225 x5
265 x5
295 x5
320 x4
340 5x3

Not a bad day. Squats were a bit slow but otherwise moved through the session quickly.

Friday Mock Meet

All in kg

Squat
100 x5
140 x5
*belt
170 x4
*wraps
200 x3
220 x3
*suit bottoms - 38 super centurion
240 x3
260 X2
280 x1
*straps up
300 x1
320 x1
330 x1 - huge PR

Bench
100 x5
120 x5
140 x4
155 x3
170 X2
*44 superk extreme
185 X2
195 X2
205 X1
215 x1
225 x1
230 x1 - PR

Deadlift
140 x5
170 x4
*belt
200 x3
220 x2
*suit bottoms
240 x1
*straps up
260 x1
277.5 x1
285 x1 - PR

Mock total: 845 kg at 845 kg bodyweight which is 556 wilks.

Squats felt great. Need another 1cm of depth.
Bench felt tired and loose but I lacked a good hand off.
Deadlift was super fast other than being over the bar which made lockout sticky. Need baby powder as well.

Wednesday Training

Squat (kg)
100 x5
140 x5
170 x4
200 x1
*belt
220 x1
*loose wraps
240 x1
257.5 x1

Bench (kg)
100 x5
120 x5
140 x4
150 x3
160 x2
170 x1
180 x1
185 x1 - PR

Squats felt just awful (back was tired... obviously due to deadlifts the day before).  Bench felt strong.  Whole workout in about 62 min and bench in like 23 min.

Tuesday Training

Deadlift
315 x5
385 x5
435 x5
485 x5
525 4x3 - volume PR

Bench
225 x10
265 x8
305 x6
345 5x3

Solid day. Deadlift was a good PR but bloody hard by set four. Time to lighten the load to get ready for the comp. Bench felt good. Definitely feeling positive overall.

Monday Training

Squat
225 x5
315 x5
*belt
385 x5
455 x3
*wraps
515 x3
545 x3
505 2x3

Bench
225 x10
275 x10
315 x10
345 x3
365 x3

Not a bad day. The 545 was a bit slower than I would like for -40lb from PR but it was with wraps one loose and was deep as hell. Bench was pretty good. Short on time but still got in some good work.

Sunday Training

Squats
225 x5
315 x5
*belt
385 x5
435 4x5

Bench
225 x5
255 x5
285 x5
315 4x5 + 9

Bleh day overall.  Felt lethargic and slow.

Friday Training

Bench (kg)
100 x5
120 x5
140 x5
150 x5
160 3x3
167.5 3x2

Deadlift (kg)
140 x5
170 x5
200 x5
227.5 x5 - small beltless PR
*belt
242.5 3x3

Bench was slow but solid and tighter form. Beltless deadlift felt strong but felt finished for the belted sets. Still moved OK but RPE seemed too high; around a 9.

Thursday Training

Squat (kg)
100 x5
140 x5
*belt
170 x5
200 x4
*wraps and suit bottoms
230 x4
250 x3
270 x3
290 x2 - I think this is a suit bottoms PR.
230 x3- Ultra deep.  Just wanted to get a feeling for suited squat like 3-4in below depth.

Bench (kg) + 35kg chain (swinging slightly at top)
80 x5
90 x5
100 x5
110 x5
120 4x5

Pendlay rows: 185lb 5x6

Good day of training.  Hadn't initially planned on suiting up again but I had some spare time to kill so I decided to get in the suit again.  Good solid squats and then bench felt fine.

Wednesday Training

Bench
225 x8
250 x7
275 x6
300 x5
325 x4
350 x3
375 x3 - PR

Squat - HB,  long pause
225 x 10
245 x 10
265 x 10
285 x 10

Bunch of pullups

Tuesday Training

All in kg.

Squat
100 x5
140 x5
*belt
170 x5
200 x5
*wraps - 7-8 rotations, usually do 9
220 x3
*loose suit bottoms (used 40 super cent vs new 38 used at worlds)
240 x3
250 x3
260 x3
270 x3

Bench +35kg of chain at top
90 x5
100 x5
110 x5
120 x5
130 x3
140 x2
150 x1
*ditch chains and add 5ct pause
140 3x3

Deadlift
140 x5
170 x5
200 x5
230 x5

Well a good day of training. Having the wraps looser made a huge difference in their pop. The suited sets were quite good though.

The bench felt great. Butt was down and every rep had a respectable pause. Happy with the top set.

Gym closed early so I had to cut deadlifts a bit short. The 230 set moved well.

Looking to do a mock meet in ~2 weeks and do something like 305/210/275=790kg. These should be good 2nd attempts in Feb and be a good point to move into thirds to go 800+.

Monday Training

Bench
225 x8
275 x6
315 2x5
345 6x2

Squat
225 x5
295 x5
345 x5
385 5x3

Considering that I had a huge engagement party on Saturday with my gorgeous fiancee and drank a heck of a lot of scotch and slept like 2 hours that night then came back to Vancouver and slept like 5 hours I am rather happy with this.  Looking very forward to getting back into the gear and hitting some great numbers at the fall classic.

Friday Training

Bench
225 x5
265 x5
305 x5
345 x3
385 x1 - Great single. Would wager that 405 was no problem today
*shirt on - 44 superk (a bit looser than my competition 44 superk extreme)
415 x1
435 x1
455 x1
465 x1

Good benching.  Felt strong today and probably had ~480 maximally which is good given that I can definitely wear tighter (touched even 415 no problem)

Deadlift
315 x5
385 x5
435 x5
465 3x5

Quick easy deadlifts.  The bars here are really bendy which kind of breaks the pull in two and throws me off.  Nonetheless, the 465 moved like air.

Thursday Training

Squat
235 x5
325 x5
385 x5
*belt
430 x5
*very loose wraps (6 wraps)
470 4x3

Happy to have light wraps on again.  No pain or anything but just going to slowly ease back into tight wraps and use them a bit more sparingly.  I think that I will slowly work back up and start adding in the suit by mid/late January to be ready for the BCPA Fall Classic on Feb 23.  Looking to do a 9/9 meet so I will be focusing on good quality repetitions rather than being too much driven by the actual number.

Bench
225 x5
250 x5
275 x5
300 4x5

Ultra strict reps.  Time to really learn what tight actually means.

Pendlay rows 145lb 3x10

Wednesday Training

Squat
235 x10
285 x10
325 x10
355 x10

CGBP:
225 5x10

Pullups 5 sets

Tuesday Training

Deadlif
325 x5
415 x5
485 x3
*belt
535 2x3

Bench
225 x5
255 x5
285 x5
315 x4
340 5x3

Bleh day of training again.  Sleep patterns have been just awful lately so training has been suffering.  Once this re normalizes I think that training will really pick up in the upcoming weeks.