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