WEDS FEB 06
BENCH
160x3
195x3
225x2x3
255x5x3
4x8 DB fly @ 40
DEADLIFT
295x3
350x3
410x2x2
475x5x2 (sets 2-5 w/ belt)
3x8 GHR situps
FRI FEB 08
SQUAT
255x3
305x3
*belt
355x2x3
405x2x2
435x1
455x1
*break
BENCH
160x3
195x3
225x2x3
255x5x2
4x8 DB fly @ 40
SQUAT
285x3
330x3
380x4x3
4x4 seated GMs
SAT FEB 09
5x3 incline DB press
5x4 ring dip (weighted 25#)
DEADLIFT
295x3
350x3
410x2x3
440x4x3 (sets 2-4 w/ belt)
MON FEB 11
SQUAT
255x3
305x2x3
*belt
355x2x3
405x4x2
BENCH
160x3
195x3
225x2x3
255x5x2
4x6 DB fly @ 52
4x4 GM @ 176
WEDS FEB 13
BENCH
160x3
195x2x3
225x2x3
255x4x2
3x6 DB fly @ 50
DEADLIFT
295x3
350x2x2
410x2x2
440x4x2 (belt on sets 3,4)
3x8 GHR situps
Training is winding down in preperation for the meet and the training is getting easier. Today was pretty easy, hamstrings were a little tight.
FRI FEB 15
SQUAT
255x3
305x3
*belt
355x2x3
380x3x2
BENCH
160x3
195x3
225x2x3
255x4x2
3x6 DB fly
4x4 seated GM
MON FEB 18
DEADLIFT
295x3
*belt
350x2x3
410x3x2
BENCH
160x3
195x2x3
225x2x2
240x2x1
2x8 band ab pulldowns
WEDS FEB 20
SQUAT
255x3
*belt
305x2x3
355x3x2
BENCH
160x3
195x2x3
225x3x2
last workout before the comp
SAT FEB 23 - RUM6
BW - 88.9kg
SQUAT
220 - good lift
230 - good lift, hard
235 - no lift
BENCH
135 - good lift, felt light
145 - no lift
145 - no lift
DEADLIFT
260 - good lift, tough
270 - no lift, didn’t budge
270 - no lift, broke the floor
Overall not an awesome competition but not terrible either. I had fun and came back with plenty to work on. I think the 90kg weight class experiment is over, I thought I might be able to replicate my best lifts at this bodyweight but I feel like I’m trying to ice skate up hill. New plan is to push the bodyweight up a bit and see how my lifts (particularly my dead) respond. Bench and squat are sitting around 95% right now so a little extra weight and that should hopefully translate to PRs. We’ll see. The journey continues…
MON FEB 25
SQUAT
worked up to singles @ 180kg, 210kg miss, 190kg
then 170kg x3
No real plan at the moment, just playing around with some squat frequency. I might try to hit a 405 no hands squat in the next couple weeks, I just think it looks cool.
THURS FEB 28
SQUAT
work up to:
415x1
430x1
*add 20" box
435x3
*break
DEFICIT DEADLIFT
*belt
515x1
515x1
495x1
455x3
Just working up the squat singles. I want to play around with some high box squats to practice handling some heavier weight and see if they have any effect on my deadlift. Took about an 8 hours break for work and then did some deficit pulls, wanted 500+ for a triple but that was clearly stupidly ambitious only a couples days after a meet. Got some singles in the dropped to 455 for my triple.
Squat from RUM
SAT MAR 02
SQUAT
work up to singles @ 396, 441
396x3
SUN MAR 03
SQUAT
work up to singles @ 415, 465 (a little off on the eccentric)
375x3
395x3
415x3
245x5 (speed)
255x5 (speed)
KLOKOV PRESS
5 singles @ 95, 105, 100, 115, 120
Got some solid squatting in today, 465 felt off balance on the way down and while I think it was to depth it wasn’t buried. All the back off triples felt good and I was contemplating going heavier but I’ll leave that for another day. Hit some speed sets and presses to finish.
MON MAR 04
AM
FRONT SQUAT
singles up to 275, 315xmiss, 275, 295
PM
SQUAT
singles up to 396, 441
BENCH
singles up to 275, 295
275x1
275x2
275x2
Played around with some different grips on the bench, my conventional grip felt stronger than my reverse grip so I’ll stick with that one for now.
TUES MAR 05
AM
SQUAT
work up to 425 for a single
4x3 weighted chin ups (45#) an hour later
PM
SQUAT
415x1 (high bar)
465x1
*add 20" box
475x2
WEDS MAR 06
SQUAT
435x1
325x3 (high bar, 5 count pause)
325x3 (high bar, 5 count pause)
345x5x1 (dead squats)
THURS MAR 07
AM
FRONT SQUAT
singles up to 275, 300, 315
275x3
PM
SQUAT
singles up to 396, 463
353x3 (+120# of chain)
SAT MAR 09
SQUAT
singles @ 396, 430
SUN MAR 10
SQUAT
405x1
455x1
455x1
455x1
BENCH
275x1
285x1
285x1
Squats felt strong today. Benching didn’t feel fantastic but I got some good presses in.