Starting a fresh training log as my training has evolved.
Most people know me for my work with conjugate-style training over the years, and this log will be my place to track programming, progress, and thoughts as things develop. I’ll also be documenting my prep as I move toward competing in both raw and single‑ply.
Current Raw Meet PRs
S:530lbs(Mono) 450[IPF]
B: 330
D:601
Training PRs
S:530[Box] 515[Wide] 525[Narrow]
B:380
D:605[Raw] 585[SP]
Breakdown
Wednesday: Seconday Bench
Thursday: Squat
Saturday: Heavy Bench
Monday: DeadLift
Meet Dates
April 18th - Royal City Rumble 4
May 2nd - WPC Nationals
4 Likes
Bench + Red Bands
225@9x3
Secondary Lift
Seated OHP
Assistants Work
Incline Arnold Press
Plate Raises
Side Raises
Laying Band Pull aparts
Db Power Cleans
Core
Supermans
4 Likes
Main Movement
Cambared Box Squat
265@4×3
Secondary Lift
Comp Squat
265@3×8
Assistants Work
Goblet Squats
Iso leg Extensions
Banded Reverse Hypers
Face Pulls
Core
Ed Coan Holds
2 Likes
Sunday
Main Lift
Close Grip Bench 155@4×3
Assistants Work
Neutral DB Press
Push Ups
Iso Press Downs
Rolling Extensions
Banded Face Pulls
Monday
Main Lift
2" Déficit DL 305@4×3
Secondary Lift
Dimmel DL
Assistants Work
DB RDL
Banded Leg Curls
1 Like
Main Lift
Paused Bench
280x3 Singles
Secondary Lift
Seated OHP
Bar@4×12
Assistants Work
Incline Arnold Press
Plate Raises
Side Raises
Laying Banded Pull Aparts
DB Power Cleans
Core
Supermans
2 Likes
Dealing with a strained foot so no lower body work till healed.
1.5 weeks out from the meet.
Main Movement
Bench 320@3 singles
Assistants Work
Neutral Grip DB Bench
Decline bench machine
Rolling Extensions
Iso Press Down
Face Pulls
Core
DB Holds
2 Likes
Strained Toe
Main Movement
DeadLift
515x1
Secondary Movement
Dimmel DL
Assistants Work
DB RDL
Banded Leg Curls
Note
Was called out for work so had to rush on track and had no time to finish the workput after
1 Like
Main Movement
Squat
430@3 Singles
Assistants Work
Goblet Squats
Iso Leg Extensions
Reverse Hyper
Face Pulls
Ed Coan Holds
2 Likes
Meet Recap
Squat: 237.5 
245 255
Bench: 160 175 Scratch
Deads: 267.5 280 295 X
1 Like
Meet Write Up
Squats:
As warm ups were gojng everything felt great till 225kg. Took the first single and blew it out of the whole and almost dumped it forward but caught myself and blew it up by stepping forward from a crouched position. Than took a second single 3 mins later and hit it with ease.
Bench:
Warm ups felt great as I moved in my grip from where I was training. First attempt flew and it felt good but noticed I was a little lagging on the left side. Second attempt felt good and it felt like i flaired my elbows so called ot there but after looking at the film i could of went for a third.
Dead Lift:
Felt good through out warm ups, and was able to time up my rolling. Went out and blasted the first DL and strained my hand a little but didnt notice it till second attempt. After I pulled the second attempt gf thought 450 was there but sadly was not. Could of gotten 430 based on the 450 to just below the knee.
Came 3rd overall in the open mens division without using supplements
Training going forward
Training cycle will be based off of Wed to Monday and will be following trigger warning to help propel me to the next level.
1 Like
Great lifting! Looking good too! That meet seemed prettybprofessionally run and well organized.
Was this just the tune up meet? Are you still planning on Nationals in a couple weeks?
Well it all depended how I did at the meet and I ended up restraining my foot.
So holding off of WPC nationals to concentrate on the WRPF nationals in November
1 Like
Sorry about your foot!
On the other hand, it looks like training has been really good, and 6 months is enough time to keep it up and build that total!