June 30/2024 - Sunday
HB Squat - sleeves
70x5
120x2
belt on
150x1
170x1
160x2
165x2
145x4
147.5x4
Bench Press
70x30
70x5
120x2
160x1
160x1
175x1
160x3
160x3
150x5
150x5
Leg extensions
57x15
57x15
63x15
63x15
T bar rows - lbs
45x10
90x10
125x10
125x10
125x10
125x10
July 1/2024 - Monday
Bench Press
70x15
70x15
70x5
120x2
150x1
155x4
160x4
3ct Bench Press
145x5
145x5
DB incline Bench Press - lbs
95x8
95x8
95x8
MDBX - lbs
100x15
100x15
110x15
110x15
Machine curls - lbs
70x4x15
Cable wood choppers - lbs
45x3x12
Side planks
x45
x45
x45 seconds
50 push ups after at end
Bench Press
70x15
70x15
70x5
120x2
150x1
160x4
160x4
160x4
160x4
Deadlift
120x1
170x1
190x1
170x1
Incline Bench Press - lbs
135x5
185x5
225x5
265x5
255x5
Hip thrust machine - lbs
140x10
155x10
170x10
185x10
Lat pulldowns - lbs
175x12
175x12
175x12
165x12
Hamstring curls machine
65x15
65x15
July 5/2024 - Friday
HB Squat - sleeves
70x5
120x2
belt on
150x4
150x4
150x4
150x4
Bench Press
70x15
70x15
70x5
120x2
150x1
165x5 sets of 2 reps
Hack squat - lbs
200x6
200x6
Hamstring curls
60x3x15
300 temp DB Bench Press - lbs
80x12
80x12
Chins BW
x8
x8
x8
x8
Pushdowns triceps - lbs
80x3x20
Ab roller - knees
x12
x12
x12
July 7/2024 - Sunday
HB Squat - Sleeves
70x5
120x2
150x1
belt on
170x1
190x1
170x2
170x2
155x4
155x4
Bench Press - been using 10 cm foot blocks
70x15
70x15
70x5
120x2
160x1
175x1
182.5x1
165x3
167.5x3
155x5
155x5
Leg extensions
65.3x4x15
T bar chest supported rows - lbs
120x4x10
July 8/2024 - Monday
Bench Press
70x15
70x15
70x5
120x2
160x1
162.5x4
162.5x4
3 ct Bench Press
150x5
150x5
Incline DB Bench Press - lbs
100x8
100x8
100x8
MDBX - lbs
110x15
110x15
110x15
110x15
Machine curls - lbs
70x15
70x15
70x15
70x15
cable wood choppers - lbs
45x3x15
side plank holds
3 sets 50 seconds
July 10/2024 - Wednesday
Bench Press
70x15
70x15
70x5
120x2
150x1
165x4x4
BB incline Bench Press - lbs
135x5
225x3
255x5
260x5
Deadlift
120x2
belt on
170x1
195x1
180x1
Hip Thrust - lbs
185x10
185x10
200x10
200x10
Lat pulldowns - lbs
170x4x12
Hamstring machine curls
55x3x15
July 12/2024 - Friday - 15 days out from competition
HB Squat - sleeves
70x5
120x2
belt on
150x1
160x4x4
Bench Press
70x15
70x15
70x5
120x2
160x1
172.5x5x2
Hack Squat - lbs
200x6
210x6
Hamstring machine curls
55x3x15
Flat DB Bench Press - lbs
85x12
85x12
BW Chins - BW lower then usual
x9
x9
x9
x9
Triceps pushdowns - lbs
80x20
80x20
85x20
Ab roller - knees
x12
x12
x12
July 14/2024 - Sunday
HB Squat - Sleeves
70x5
120x2
150x1
170x1
190x1
200x1
175x2
175x1 - Hurt my hip, stopped here 3 sets short
Bench Press
70x15
70x15
70x5
120x2
160x1
170x1
180x1
190x1
170x3
170x3
160x5
160x5
T bar rows
125x4x10
July 15/2024 - Monday
POUNDS WORKOUT
SCG Bench Press
135x20
135x5
225x3
275x1
315x1
355x1
385x1
405x1 @ 10
Incline Bench Press - TNG feet up CG
135x5
225x3
275x1
295x1
315x0
Incline DB Flys
35x3x12
Lat pulldowns
145x5
190x3
220x3
255x1
270x1 - didn’t touch chest
T bar rows
90x5
135x3
160x2
170x1
180x1
July 17/2024 - Wednesday
Bench Press
45x60
135x20
135x20
135x20
225x4
315x2
365x4x4
Incline Bench Press
135x5
225x2
265x4 @ 9.5
245x6 @ 10
Lat pulldowns
190x5x8
Hamstring curls
110x3x15
July 19/2024 - Friday
8 days pre comp
HB Squat - kg
70x4
120x1
150x1
170x0 - failed due to hip pain.
Bench Press - KG
70x15
70x15
70x5
120x2
170x2
190x1
170x5 @ 9.5
Hack squat
90x5
180x5
250x3
270x2
320x1
340x1 @ 10
Press
95x10
115x10
135x5
145x5
155x5
165x5
175x5
145x10
Chins
0x5
25x5
25x5
25x5
25x5
T bar rows
90x5
135x5x5
Awesome weights man!! Hope the hip pain goes away in time for the meet!!
me too. lol. thanks. hopefully I’ll have some vids of my lifts this time.
July 21/2024 - Sunday
Bench Press - KG
70x15
70x15
70x5
120x2
155x1
175x1
190x1
Lat pulldowns
130x5
160x5
190x5
205x3
220x3
235x2
July 22/2024 - Monday
HB Squat - no sleeves
135x4
185x2
225x1
275x1 - hip still bad
Hack squat
90x5
180x5
230x3
250x3
270x3
July 24/2024 - Wednesday
Bench Press - KG
70x15
70x15
70x5
120x2
155x1
175x1
Chins
x3
x3
x3
Meet results
Hip was messed up and could not squat or deadlift
Squat
1 = 75kg
2 = -
3 = -
Bench Press
1 = 190 - 3 whites
2 = 200 - 3 whites
3 = 207.5 - fail
Deadlift
1 = 75
2 = -
3 = -
July 29/2024 - Monday
Hack squat - lbs
230x4x5
Leg extensions
1 top set
Leg curls
1 top set
Ab wheel
from knees - 15 reps I think 1 set only.
Concentration curls
1 set only
July 31/2024 - Wednesday
DATA Day 1
morning weight = 101.5 KG
after gym weight = 102 KG
Time of workout = 5:40 - 7:50
work stress = medium
Bench Press - KG
25 push ups
25 push ups
70x5
120x2
160x1
180x1 @ 1.74
150x5x5 @ 1.4-1.57
Incline Bench Press - LBS
135x5
225x2
275x1
230x5x5
Chins
x5
25lbs x5x5
I am significantly weaker then even the meet. and before then as well. 180 has never moved this slow. about 12.5-15 kg down from previous best. Clearly weight loss issue. I am down to about 101-102KG.