Friday Training

Squat
100kg x 5
140kg x 5
*super loose wraps
170kg x 5
180kg x 5
190kg x 5
*belt
200kg x 5
210kg x 5
*actually wrapping now
220kg x 4
230kg x 2
200kg x 5

Bench press Narrow Grip - 25kg chains (weight written INCLUDES chain, so 85kg is 60kg bar+25kg chain... Will be logging the chained benched this way for the sake of calculating training volume)
85kg x 8
95kg x 7
105kg x 6
115kg x 6
125kg x 5
135kg x 4
145kg x 3
125kg x 4
125kg x 4
125kg x 4
125kg x 4

Deadlift - sumo
140kg x 5
150kg x 5
160kg x 5
170kg x 5
180kg x 5
190kg x 5
200kg x 5
200kg x 5  

Pull-ups
85kg x 6
85kg x 6
85kg x 6

Back - seated cable rows with one arm
57.5kg x 8
57.5kg x 8
57.5kg x 8
57.5kg x 8 

Nice low volume day.... haha... All sets moved really well.  Going to be spending an 8 week cycle with some really high volume though intensity some 8-10% lower than normal training.

Thursday Training

Squat
102.5kg x 5
130kg x 5
152.5kg x 5
*belt
175kg x 5
195kg x 5
*wraps
210kg x 5
220kg x 5
230kg x 5

Bench press - with stop, wide grip
100kg x 8
110kg x 7
120kg x 6
120kg x 6
120kg x 6
130kg x 5
130kg x 5
130kg x 5
142.5kg x 4

Pull-ups
85kg x 10
85kg x 10
85kg x 10

Wednesday Training

Bench press - with stop, wide grip
80kg x 10
100kg x 9
120kg x 8
130kg x 7
140kg x 6
140kg x 6
104kg x 6
140kg x 6
140kg x 6

Deadlift - classic
60kg x 10
60kg x 10
60kg x 10

Deadlift - sumo
102.5kg x 10
132.5kg x 10
152.5kg x 10
172.5kg x 8
182.5kg x 6

Back - face pull
32.5kg x 20
32.5kg x 20
32.5kg x 20 

Tuesday Training

Squat
60kg x 10
102.5kg x 10
125kg x 10
145kg x 10
165kg x 10
190kg x 5
190kg x 5
190kg x 5

Bench press - with stop, wide grip
102.5kg x 15 
102.5kg x 15 
120kg x 10 
120kg x 10 
120kg x 10 

Pull-ups
85kg x 5 
85kg x 5 
85kg x 5
85kg x 5 
85kg x 5 

BCPA Winter Open

Squat:
75kg x 3
125kg x 3
*belt
165kg x 2
*wraps
200kg x 2
225kg
*suit bottoms
250kg x 2
*straps up
280kg
300kg
First attempt:
320kg
Second attempt:
332.5kg
Passed on a third


Bench press
75kg x 5
125kg x 3
145kg x 2
165kg
*shirt on
180kg x 2
195kg
205kg
210kg
217.5kg
217.5kg

Deadlift
75kg x 2
125kg x 2
*belt
175kg
*suit
225kg
250kg
270kg
290kg
300kg

Well overall I cannot complain at a 62.5kg competition PR (27.5kg squat PR, 5kg bench PR, 17.5kg deadlift PR).  I think there is a lot of room for improvement and things will continue to move forward.  The suit and shirt felt quite loose today which I think is the reason for the slowing squats and dissapointing bench.  The 165kg raw bench in the warmup room moved like air so at least 185kg was there raw so I really have no excuse to be going under 500 anymore.

Anyways, back to training and building up to going 865kg+ for the all time CPU best.  This performance moved me into 4th so I definitely have my eyes set on the podium.

Tuesday Training

Deadlift - sumo
142.5kg x 4
165kg x 3
185kg x 3
200kg x 3
210kg x 2
210kg x 2
210kg x 2

Bench press - with stop, wide grip
100kg x 5
115kg x 5
130kg x 4
142.5kg x 3
142.5kg x 3
152kg x 2
152kg x 2
161kg x 1
161kg x 1
161kg x 1

Back - pendlay rows
60kg x 10
60kg x 10
60kg x 10

Feeling insanely ready for Sunday! Both bench and deadlift moved unbelievably fast... To the point where I am getting nervous that I have deloaded too much, which makes no sense given the minimal deload after considerable loading... Hopefully it comes together this weekend.

Sunday Training

Squat
102.5kg x 4
142.5kg x 3
175kg x 3
200kg x 3
210kg x 3
210kg x 3
230kg x 2
240kg x 1

Bench press - with stop, wide grip
102.5kg x 5
115kg x 5
130kg x 4
142.5kg x 3
142.5kg x 3
152.5kg x 2
152.5kg x 2
152.5kg x 2
152.5kg x 2

Pull-ups
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Saturday Training

Squat
102.5kg x 4
142.5kg x 3
175kg x 3
200kg x 3
212.5kg x 3
212.5kg x 3
225kg x 2
225kg x 2
225kg x 2

Bench press - with stop, wide grip
102.5kg x 5
115kg x 5
130kg x 4
142.5kg x 3
142.5kg x 3
157kg x 2
157kg x 2
157kg x 2
157kg x 2

Deadlift - sumo
142.5kg x 3
170kg x 3
190kg x 3
190kg x 3
200kg x 3
200kg x 3
200kg x 3 

Thursday Training - 10 days out

Deadlift - sumo
147.5kg x 3
177.5kg x 3
205kg x 3
205kg x 3
220kg x 2
220kg x 2
227.5kg x 2
227.5kg x 2

Bench press - with stop, wide grip
100kg x 5
120kg x 4
135kg x 3
147.5kg x 3
147.5kg x 3
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2

Pull-ups
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Wednesday Training

Squat
100kg x 5
140kg x 3
170kg x 3
200kg x 3
220kg x 3
220kg x 3
237.5kg x 2
237.5kg x 2
237.5kg x 2
237.5kg x 2

Bench press - with chains (35kg)
90kg x 5
100kg x 5
110kg x 5
120kg x 4
127.5kg x 3
127.5kg x 3
135kg x 2
135kg x 2
135kg x 2
135kg x 2
135kg x 2

Back - pendlay rows
60kg x 10
60kg x 10
85kg x 8
85kg x 8
85kg x 8

Monday Training

Deadlift - sumo
142kg x 3
170kg x 3
190kg x 3
210kg x 3
210kg x 3
*belt
225kg x 2
225kg x 2
225kg x 2
225kg x 2

Bench press
102kg x 5
115kg x 5
130kg x 5
142kg x 4
142kg x 4
157kg x 3
157kg x 3
157kg x 3
157kg x 3 

Sunday Training

Squat
102.5kg x 5
142.5kg x 4
*belt
175kg x 3
*wraps
202kg x 3
220kg x 3
237.5kg x 3
237.5kg x 3
237.5kg x 3

Bench press
102.5kg x 5
115kg x 5
130kg x 5
142.5kg x 4
142.5kg x 4
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3  

Friday Training

Squat
100 x5
140 x5
*belt
170 x4
*wraps
200 x4
220 x3
235 x3
245 2x2
252.5 3x1

Bench +35 kg of chain
90 x5
100 x5
110 x5
120 x4
127.5 2x3
132.5 5x2

Deadlift
140 x5
170 x5
200 2x4
*belt
220 4x3

Thursday Training

Squat:
102.5 x5
142.5 x4
*belt
175 2x3
*wraps
202.5 3x3

Bench
102.5 x5
120 x5
130 x4
140 5x3

Just got antzy and wanted to move some blood.  Took like 45 mins and walking up the stairs to my apartment felt like more effort than this workout.

Wednesday Training

Bench + 35kg chain
90 x5
100 x5
110 x5
120 x4
130 5x3
142.5 x1

Deadlift
140 x5
170 x4
200 x4
220 x3
*belt
232.5 5x2

Pendlay rows:
60 2x10
90 4x6

Tuesday Training

Squat
100 x5
140 x4
*belt
170 x4
*wraps
200 x3
222.5 4x3

Bench
100 x5
117.5 x5
135 x5
145 x4
157 5x3
Quick session. Bench was flying and squat felt smooth.

Monday Training

Squat
100 x5
140 x5
*belt
 170 x4
*wraps
200 x4
220 x3
240 5x2

Bench + 35kg chain
90 x5
100 x5
110 x5
120 x4
130 2x3
135 2x2
125 2x3

Deadlift
140 x5
180 x5
210 x4
*belt
230 4x3

Pendlay rows: 60 4x10

Great day to start the 3 week countdown. All reps were fast and moved through this quite monstrous session easily. Squats were crisp and deep, bench was tight and controlled, and the deadlifts were just plain a joke.

Saturday Training

Bench
102.5 x5
115 x5
130 x5
142.5 x5
157.5 x5
165 x3
160 3x3

Squat
102.5 x5
142.5 x5
*belt
175 x4
*wraps
200 x3
222.5 4x3