SAT NOV 24
(80%)
DEADLIFT
275x5
335x4
405x3
465x2
545x1
465x5
SSB SQUATS
265x6,6,6
3 sets of lat pulldowns
3 sets of chest supported rows
Back was tired today but I still hit the single @ 545. It was tougher than I would have liked but with a fresh midback it will fly. Didn’t really have the mindset for a max set of reps today, got one more than last week.
MON NOV 26
(80%)
BENCH
165x5
195x4
225x3
255x2
295x1
255x5
Not bad, 295 single was easy. Would have liked a couple more reps on the back off set, luckily singles are more important in powerlifting.
TUES NOV 27
(+10%)
SQUAT
*belt
465x1
505x1
*belt off
415x7
VLAD SQUATS
325x6
325x6
340x6
3x12 hamstring curls
3x8 GHR w/ 45
Awesome day of squatting today. Put the belt on and did some singles, 505 felt very good I think I had around 530 in the tank today. I moved the bar down lower for the singles and it felt very strong, I just need to make sure I can keep everything competition legal. 415x7 is also a PR I think, the bar rolled a little during the set which is annoying and why I called it at 7. The vlad squats were tough but felt better overall this week, next week I’ll do all 3 sets @ 345. Finished with some accessories
FRI NOV 30
(80%)
BENCH
245x7,6
PRESS
130x8,6
DB BENCH
80x12
90x12,10
SEATED DB PRESS
55x8,12
Nothing earth shattering but got some work in.
SUN DEC 02
(80%)
DEADLIFT AGAINST BANDS (greens)
365x3
385x3,3
DEADLIFT
510x2
475x3,3
ELEVATED RDL
365x11,12
BACK EXTENSION
50x15
70x15,15
3x12 lat pulldowns
3x12 chest supported row
Deadlifts could have been better but everything else was solid.
MON DEC 03
(80%)
BENCH
265x1
285x1
305x1
315x2xmiss
TUES DEC 04
(80%)
SQUAT
425x3x3
VLAD SQUAT
335x3x6
3x12 hamstring curls
3x8 GHR w/ 45
FRI DEC 07
(80%)
BENCH
245x2x8
CG BENCH
225x10,9
FAT GRIP DB BENCH
80x3x10
3x10 side laterals w/ 35
3x10 front raises w/ 30
3x10 rolling triceps extension w/ 45
3x10 overhead triceps extension w/ 85
Lots of volume today. Pressing was a little sloppy but very strong.
MON DEC 10
(80%)
BENCH
275x2
285x1,1,1
WIDE GRIP BENCH
225x10,10
Benching is loose on the chest. Need to correct this. Missed a rep @ 295. Wide grip benches were strong.
TUES DEC 11
(80%)
SQUAT
445x3
445x3
445x1
445x1
VLAD SQUATS
345x3x6
3x12 hamstring curls
3x8 GHR w/ 55lbs.
Two reps away from a perfect day. The 3s @ 445 were tough but manageable, I thought for sure I would get the last set but I hit a wall. Might have socialized a little too much after set 2.
THURS DEC 13
(80%)
BENCH
255x5
255x6
CG BENCH
225x10
225x9
shoulders felt beat up. Meh training day
WEEKEND
(-10%)
did some deads and squats not worth mentioning
MON DEC 17
(80%)
BENCH (used fat grips)
155x5
195x2x4
225x2x3
240x5x3
SQUAT
250x5
305x2x5
355x5x5
BENCH
155x5
195x5
225x4x4
DB FLIES
5x10 w/ 35
GOODMORNINGS
225x5x5
I’m going to run some sheiko to prep for the next meet. Today was a bit of shock to my body with the insane volume but it went pretty well. I had a couple sets of bench that felt technically better than anything I’ve done in the past 6 months.
WEDS DEC 19
(80%)
DEADLIFT TO KNEES
285x5
345x2x3
405x2x3
435x4x3 → used straps on 2 sets
INCLINE BENCH
185x4x6
5x5 dips w/ 25lbs.
RACK PULL FROM JUST BELOW KNEE
315x4
375x4
435x2x4
495x4x3
5x5 lunges (2 sets w/ 155 BB, 3 sets w/ 65 DBs)
3x10 pulldown abs
Pretty good day. Started to get worn down by the volume of pulling at the end. I had to use straps for the entire second block of pulling to save my thumbs. Going forward I’ll use DBs for the lunges, they feel better.
FRI DEC 21
BENCH
155x5
195x5
225x4
240x2x3
255x2x2
240x2x3
225x4
195x6
160x8
5x10 DB fly w/ 30s
SQUAT
255x5
305x4
355x2x3
380x5x3
4x8 lunges
MON DEC 24
SQUAT
255x5
305x2x4
*add belt
355x2x3
405x5x2
BENCH
160x5
195x4
225x2x3
255x6x3
5x10 DB fly w/ 30
SQUAT
255x5
305x5
355x5x4
3x10 pulldown abs
First workout of CMS/MS prep down. Actually it was easier than I expected, I made it through much faster than I had anticipated. The squat numbers felt dead on, good work but no grinders. I’ll throw the belt on on some of the heavier reps to get a feel for it and to help with recovery. A couple of the bench sets were pretty tough but I made it through ok. I’ll have to see how it feels over the next few workouts, I’m trying to pause every rep.
WEDS DEC 26
DEADLIFT
285x4
345x4
*belt
405x2x3
460x5x3
BENCH
160x6
195x5
225x2x4
240x2x3
255x2x2
240x2x3
225x4
210x6
195x8
160x10
5x10 DB flies w/ 30
DEADLIFT TO KNEES
285x4
345x4
405x5x4
5x5 goodmorning @ 225
FRI DEC 28
BENCH
160x5
195x4
225x2x3
255x5x3
SQUAT
255x5
305x4
355x2x3
*belt
405x6x3
BENCH
175x5
205x4
240x5x3
5x10 DB fly w/ 30
3x10 GHR situps
SAT DEC 29
DEFICIT DEADLIFT
285x2x3
345x4x2
6x4 incline bench @ 190
5x6 dips w/ 25
RACK PULL
345x4
405x2x4
*belt
460x2x3
515x4x2
5x5 seated GM @ 165
MON DEC 31
BENCH
160x5
195x4
225x2x3
255x3x3
275x3x2
SQUAT
255x5
305x4
355x2x3
*belt
405x5x3
BENCH
175x4
210x2x4
240x4x4
5x10 DB fly @ 30
3x10 GHR situps (weighted)