TUES MAY 07
BENCH
275x1
315x1
340x1 → PR
295x5,5,5
SQUAT
415x1
475x1
WEDS MAY 08
AM
SQUAT
415x1
480x1
375x3 (3 count pause)
PM
PRESS
185x1
170x3,3
THURS MAY 09
SQUAT
425x1
515x3
485x3
FRI MAY 10
DEADLIFT (w/ belt)
495x1
605x1
*add deficit
500x5,5,5
BENCH
325x3
325x3
325x2 (paused the first rep, second got away from my groove and I wasn’t positive I could get the last rep so I didn’t try)
a couple hours later…
BENCH
115x62
had a bench half BW for reps contest with a friend of mine. I won
SAT MAY 11
SQUAT
465x1,1,1
Back felt like it had been beaten with a sledgehammer. Had to do way less work/weight than I had planned.
MON MAY 13
AM
FRONT SQUAT
320x3
PM
SQUAT (w/ belt)
425x1
515x1
566xmiss (so close)
556x1
Back was still beat up from Friday’s deads and the belt seemed to be pushing me onto my toes. I’m assuming it’s because I haven’t had much practice with it in the last little while. I’m gonna start using it a bit more frequently
TUES MAY 14
BENCH
320x1
350x1
315x5
275x10
later…
SQUAT (w/ belt)
415x1
485x1
Did a better job with the squats of staying on the heels today, still got a little loose in the bottom of 485. Need to tighten this up. Benching was solid, hit some strong PRs. Left elbow was sore today and the benching wasn’t as strong and solid off the chest as it should have been.
WEDS MAY 15
SQUAT (w/ belt)
415x1
485x1
PRESS
155x1
185x1
Better job at staying tight at the bottom with the squat today. Just need more reps. My left elbow has been pretty sore recently, hit a strong single in the press but didn’t have time to go heavier or do any back-off work.
THURS MAY 16
AM
FRONT SQUAT
315x1
340x1
375x1
PM
SQUAT (w/ belt)
445x1
531x2x2
Squat PRs all around, the first time I walked out 375 it was pressing up against my throat so badly I almost passed out. Had to rerack and try again. Smoked it. The back squats were tough but I got a solid pair of doubles. Feeling much more comfortable in the belt now.
FRI MAY 17
BENCH (paused)
295x3
305x3
315x3
315x3
SQUAT (w/ belt)
415x1
495x1
2-3 mississippi pauses on all bench reps today. Just trying to get more comfortable with holding the weight on my chest. Squat felt pretty good for staying tight on the descent.
SAT MAY 18
SQUAT
415x1
465x2
485x2
505x2
KLOKOV PRESS
115x1
135x1
145x1
150x1
135x3,3
Got some good volume in today
MON MAY 20
SQUAT (w/ belt)
425x1
515x1
566x1 → PR
Crushed it, 515 felt tough but 566 was fast. Redemption from last week, this will probably be around my second attempt at the meet.
TUES MAY 21
BENCH (all reps paused)
275x1
315x1
*add slingshot
335x3
365x3,3
SQUAT
*belt
415x1
500x1
*belt off
395x3,3
WEDS MAY 22
PRESS
165x1
185x1
195x1
205x1 → PR
185x3
185x2
SQUAT (w/ belt)
415x1
500x1
Big press PR today, finally went over 200. The bar got out a little in front of me and I cramped my entire back and my left quad pulling the bar back into the groove.
THURS MAY 23
SQUAT (w/ belt)
515x1
546x2
546x2
2 rep PR, the first set was a little timid but still strong. The second set was even better.
Set 1:
FRI MAY 24
DEADLIFT (w/ belt)
405x1
495x1
585x1
635x1
*add deficit
545x3x3
635 was pretty fasr, just a little fight off the ground and then smooth sailing. That’s a gym PR and just under my best ever. Ran out of room on the bar.
later…
SQUAT (w/ belt)
415x1
500x1
SAT MAY 25
BENCH (pause reps w/ press commands)
275x2
298x2
320x2
342x1,1,1,1
Solid bench work, almost hit a double at 342 on the first set but my shoulders slipped out. Left elbow was bugging me a lot and I wasn’t able to keep as tight as I should have.
MON MAY 27
AM
FRONT SQUAT (w/ belt)
315x3
335x3
340x3
PM
SQUAT (w/ belt)
465x1
521x1
*belt off
415x3 (pause 2-3 seconds)
TUES MAY 28
BENCH (all reps paused)
275x1
315x1
*add slingshot
340x3
365x3,3
315x10
Benching didn’t feel as strong as it could have, still managed to move some decent weight but last week I felt the slingshot sets had more pop to them. The last rep of the first set of 365 in particular was a real grinder.
WEDS MAY 29
SQUAT (w/ belt)
415x1
505x1
540x1 → opening attempt
INCLINE BENCH
225x1
275x1 → PR
225x5,5,5
4x3 pullups w/ 65#
Hit a strong 540 in the squat today. I think that will be my opener. Incline benched for the first time in a while, I think next training cycle I want to include more of these as I think they will really help my bench. Hit a decent PR and then got some solid rep work in. Also hit a few sets of weighted pullups.
