Ok so busy day, but got in for evening session that was perfect!!
Deadlift:
225x3
275x3
315 2x3
belt
385 2x2… Hmmmm really easy?
395 2x2… Wow, feeling FAST today!
405x2… huh, felt like 75%???
Good news since I will be lifting suited and the record is 245kg… 245.5kg here I come!!!
Then did 2 sets of abs, 200m sandbag carry… 40lb?? and 1 set of lunges which hurt my knees and my exbroken toe so I stoppped. hellz to da yah!
Ok so friday AM:
Close grip BP (hands less than 1cm from the smooth part of bar)
135x3
175x3
205 2x3
230 5x2
Esay day but I started to feel some pain in my elbow/lower end of long tripce head! Will try not to aggravate. I think it might be just because I have been doing tons of tricep activation lately. Then I did some preacher curls (40lb for 4x15?) 2x6 chinups and 2x8 Wide DB bench 60lb. Then hurt a bit again so I quit… Sigh… Squats tonight! ;)!
Ok so went back for some super easy squats. All reps fast. The singles had a slight forward lean but nothing I was worried about.
Squats:
225x3
275x3
belt
315 x1,2,3 (belt was hurting my obliques for some reason but I got in positioned right by the third try lol)
convict knee wraps 2m
375x2
385x2
415x1
425x1
So very easy. Top sets I was good for 3-4 reps I would have guessed. I am worried that this is getting too easy too fast. I don’t want to lose strength in my contest prep! I think I might do something heavier for my next sessions just for a last stimuli at like 12 days out?
Ok so saturday:
Soccer for 1h in the morning…
Squats:
225x3
275x3
belt
315x3
375 4x3
Bench
155x4
185x4
215 5x4
DB bench 2x8 60lb
Chins 2x6
Preacher curls 4x15 40lb
Sunday:
Deadlift:
225x3
275 2x3
315 2x3
belt
365 4x3
Spin for ~5min then stretch and foam roll… Uber sore from soccer… Sigh stupid idea so close to contest
Meh
Ok so tuesday at noon:
Bench:
155x3
185x3
225x2
shirt
275x1
belt (usually put on belt right away but not today for some odd reason hahaha)
295x1
315x1 - Touched! I think a combination of me learning to row the bar and the shirt stretching. I am worried that it feels like some of the pop is lost. I wont wear it again till contest day.
335 3x1 - All paused. I lifted off myself so that was annoying. Lockouts were a little slow and uneven on the first 2. I think with a liftoff and thus a more steady base, this weight will be a very easy lift. i think I will open either 150 or 152.5kg depending on my mood come contest day lol. Then move to 160kg or 352lb which is a 2lb pr lol. That way I will have 2 chances for a PR. I really hope to get 160 then 165kg.
Tonight I plan to go for some squats. Weight will be easy (385 for 4x2 with wraps/belt). Squat i will open 230kg or 507 then move to 240 or maybe 245 if open feels really easy. Then for third I plan to try at least 250kg or maybe 255 or 260.
For deadlift I think I will open light like 210kg. Then move to 220kg then go for 230kg.
Ok so squats last night:
Squats:
225x3
275x3
belt
315 2x3
wraps (convicts 2m)
385x2
395x2
405 2x2
Felt reasonably good. A little bit of forward lean and slower for second reps. Good overall.
Good Mornings:
135x4
185 3x4
Thats all folks. Today going in for some active recovery if I have time. Then tomorrow easy deads and bench.
Ok so yesterday did some active recovery (IE squats with the bar, leg swings, foam rolling).
Then today went in at lunch for easy one:
Bench:
155x3
185x3
210x3
225x3
245 4x2
Chest flyes: 4x9 20lb
Superset with: rear delt flyes: 3x15 20lb
and tricep db extensions towards shoulders while lying on back: 3x10 20lb
Then left. Easy day. I think friday after a similar bench I will add a couple heavier singles to like a 3 board just to hold the weights and hit triceps lightly. Tonight going for deadlifts.
Went in for some lousy deadlifting. Felt tired.
Deadlift:
225x3
275x3
belt
335 2x2
365 4x2
So on friday did 2 sets of abs and 2 sets of back.
Saturday:
Squat:
225x3
275 2x3
belt
315 2x3
365 3x2
Bench:
155x3
185x3
215 2x3
235 4x2
Felt like crap… Bad night’s sleep
Ok so monday at noon:
Bench:
155x3
185 2x3
210 2x2
225 4x1
Felt good… FINALLY! The 225’s were like as fast as I can move (IE if it was just the bar it wouldn’t have made any difference on speed)
Then decided to do a touch of back just to make sure I don’t forget I have those muscles for wearing a shirt!
Chest supported DB rows:
30x15
45 2x8
55 2x8
Then some shoulder prehap. No pain in elbow today which is good. Tonight going for some hopefully speed deadlifts!
Ok so got a lot to fill in! After this last post I got remarkably sick and couldn’t lift and lost like 6 pounds by my contest on that saturday. I lifted 9/9 with:
Sq: 220,232.5,245
BP: 145,152.5,160
DL: 190,210,227.5
Then had an easy week before going on vacation until this past saturday (29 days) where I could only do a little bit of work but still came back like 177 so not bad. Since then I have done:
Monday: squats - belt/wraps - 375x3, 385x3, 395x2, 405x3
Tuesday: bench - 225x6?, 245 2x4, 225x8 all paused, ran 2.5km
Wednesday: OHP - 115 4x5-6, decline 185 2x8, misc biceps and bit of upper back
Thursday: DL - 325x5, 365x4 with belt - felt really weak on DL, goblet squat 4 sets
Friday (today): bench: 155x5, 195x4, 215x3, 235x3 shirt, 275x2, 295 2x3, 315x2,3
That friday workout was my first bench of a cycle based loosely off of sheiko 29. I will be doing a geared 29 cycle where I have dropped some bench for OHP and will be shirting every monday and suiting every monday and pulling from the floor weekly. We will see how it works. I have a contest on the 1st of october and will be away from sept 4-11. Hope all goes well and I hit some PR’s at that meet. Won’t be competing after that again until early April 2012 at Canadian nationals. Intend to set the national records there 
and then will be going to worlds the following Aug 28th in warsaw… Assuming all goes well! I am an 83kg jr btw with only like 1 yr of serious powerlifting and another 1.5yrs of messing around. In otherwords I think I can accomplish a lot in the next year as I have a program (sheiko) that works really well for me and I am still rather new to the game. Please feel free to comment as I would love to hear from followers (if there are any ahahah)
So saturday:
Squat: belted 5x5 with 295 then 3x5 with 135 good mornings
Sunday:
bench:
155x5
190x5
215 2x4
235 2x3
250 2x2
265 2x1
250 2x2
235 2x3
215 2x4
205 x6
190 x8
170 x10
155 x12
3x10 with flyes and 2x10 rear delt flyes
Monday:
Deadlift:
235 x5
285 x4
325 2x3
belt
350 5x3
Cable rows 4x8
superset with… crap what are they called again… some type of squat 3x8-10
Couple of sets of abs (planks)
Tuesday:
Deficit deadlift with 25lb plates
235x5
285x4
325 5x3 *belt
Close grip BP (ring finger on inner ring)
155x5
190x5
215 4x5
Couple sets of bradford press, rear delt flyes and biceps 2x10
Feel good today, I think I will go in for the squats… Might take it off tho, I will see!
Ok so today:
Morning weight: 178.6lb or ~81kg
So went in now in the evening to squat… Felt a little bit like bleh
Squats:
205x5
255 2x4
belt
315 2x3 - Feeling way too heavy… I think I actually have the most lack of recovery in my lower back
inzer wraps
355x3
365x3
375x3,3,3
Seated good mornings: 135lb 5x5 — Stayed very light cause I never do these so I don’t wanna kill myself… I will start doing them tho. I think they will help me learn to keep the right position at squat bottom.
Tomorrow is definitely a rest day. I will probably do some active recovery. Then I will go in for some benching on friday.
Ok so Friday:
Bench:
165x5
195x4
225x3
shirt
275x3
295x3
315x3,3,3 then messed up and did like 1 rack then 1 more… Just wasn’t set up right.
Then I did some interval running for about 15mins
Then on saturday I went for a nice 4 hour hike. Now on monday I will be going to squat in a bit… Should be easy day, 385 for 5x2… Planning on wrapping loosely with my inzer wraps.
Ok so monday:
Squat:
205x5
255 2x5
belt
315 2x3
wraps
365,375,385,385 x2
Good mornings: 225 3x5, 185 2x5
1 set of ABSSSS - Plank w/ 45lb on back for 2 minutes…
Tuesday:
Close grip BP (Middle finger on inner ring)
165x5
195x4
225 2x3
250 6x2
Squat:
205x5
245x4
275x4
belt+looooose convicts
315 x5,6,6,6
Added in superset: DB curls 3x8-10 30lb and chest flyes 3x8 30lb
Tomorrow is deadlift day!!!
Ok so deadlift day:
Deadlift:
245x5
295x4
345 2x3
belt
395 5x3
Cable rows: 4 sets with 165-180lb?
Couple sets of GHR for stretching out.
Writing my MCAT thursday so tomorrow will prob bench and leave the 2nd deadlift for later.
Ok so Wednesday:
Bench:
165x5
195x3
225 2x3
250 5x3
Alternating DB curls with arms resting in midpoints: 30lb 4x8ish
Chest flyes: 20lb 3x8
Rear delt flyes: 22.5 x15,12,10
Modified bradford press where I lift it well above head but short of lockout: 4x12 75lb
Then had big meal and a nap… Yumm…
Ok sooooo since wednesday:
In the afternoon I went in for a GPP workout and did 40 min of yoga at night.
Then thursday I wrote my MCAT and went to the gym for:
Close grip incline bench press:
135x7
185 4x6
Squat:
205x5
245x4
275x4
belt
315x3
335x3 (6 wrap convicts)
365x3,3,3,4 (7 wrap convicts)
2x6 good mornings with 135lb as gym was closing
Today I will go in, might be able to squeeze in an early one on saturday b4 going away until the following sunday in mexico. Probs won’t be a gym there so I will just be having a nice deload!
ok so friday:
rack pulls:
245x5
395x4
345 2x4
belt
395 x4,4,4,1
Callus problems made it not worth it to continue as i am goin to mexico. Anyways havin problems so I might be able to go in this morning… damnit!