March 17/12 - Bench
Medicine Ball Slams 6lbs x bunch
Medicine Ball Throws 6 lbs x 2, 12 lbs x 5
Bench
198 x 3
209 x 3
225.5 x 9
2 board bench
264 x 3 x 3
Kroc row
80 x 10
90 x 30
JM Press
40kg x 8 x 3 sets
Ab Wheel BW x 10 x 3 sets
BB Curl bar x 20 x 3 sets
1 arm band pushdown - mini x 15 x 3 sets
Hi, still lurking here.
I think you need to get more excited about all the good quality lifting you’re doing. Are you looking forward to your meet(s)?
NFLD seems like a wonderful place to visit. I wish I could afford to go there/compete.
Yet again a reply didn’t post.
Looking quite forward to May 26. Will be doing that raw… I think I mentioned above that the plan had changed, but if I didn’t, now everyone knows! If Adam is reading, maybe I’ll get that 600 
I don’t think so yet, but I’ll shoot for it!
Turn that around and go right into gear for NFLD. I plan on obliterating my previous best gear total in that one.
The summer also brings Atlantic Raw Challenge and a couple strongman events. I don’t train strongman often (or at all, really) but they’re great fun to take part in.
Good to know you’re still lurking! Do you not have a log, Spock?
Sick for the first time since I was in grade 9… graduating from my undergrad program in two months.
Terrible cold and actually vomited this morning. Needless to say I’m not training today in attempts to 1)not destroy myself even worse 2) be able to do all the bloody school work I have to do this week and 3) feel well enough to train on Friday and Saturday.
March 23/12 - Deads
Broad jumps from pause squat position x 10
Deads
Something x 3
397 x 3
419 x 3
GM’s
177 x 8 x 3 sets
Deficit RDL’s
220 x 10 x 3 sets
Not a great day today. I think I’m going to only go for required reps of 5/3/1 for the next month or so. I need to keep from getting sick again, and need to keep my energy up for school.
Required reps and keep pushing assistance should let me keep progressing, albeit slowly.
March 24/12 - Military Press
Chins Throughout
BW x 5 x 10 sets
Military
132 x 3
137.5 x 3
143 x 3
BBB Military
93.5 x 10 x 5 sets
Close Grip Floor press
154 plus 80 lbs chain x 8 x 3 sets
March 26/12 - Bench
Was supposed to squat today…But someone brought me in a new bench shirt and I was too excited NOT to use it.
I’ve used a 46 Katana and a 46/47 Super Katana. This new shirt is a 44 F6. MUCH better for me to handle at this point in my lifting career.
Bench
160kg x 2 to a 2 board
165kg x 1 to a 1 board
170kg x 1 to a 2 board
Raw bench
100kg x 6
Kroc row
85 x 10
95 x 20
Band Pushdowns and BB Curl superset 20 reps x 3 sets
Good fun in the shirt. Will pick right back up with raw work on Friday. I believe the 165 to a 1 board is the most I’ve done to that board, as well as 170 to a 2 board being the most to that board (not sure on this though…either way; fun).
March 28/12 - Extra
Back to the extra workouts
Band Pull Aparts
DB Curls
DB Roll Backs
Really focusing on keeping shoulder blades contracted during the pull aparts… I don’t think I ever actually did these properly until now.
March 29/12
DB Curls
Band Pull Aparts
March 30/12 - Squat
Seated Box Jumps x 3
PR Height x 5
(Really need to measure these)
Squat
309 x 5
331 x 3
353 x 1
BBB Squat
220 x 10 x 5 sets
Ab Wheel BW x 10 x 3 sets
BB Curl x 12 x 2 sets
March 31/12 - Bench
Med Ball Slam
12 lbs - 10 x 3 sets
Bench
209 x 5
220 x 3
236 x 1
2 Board
275 x 3 x 3
Throat Press/JM (Don’t really know how to properly do either one… mutant lift)
40kg x 10 x 3 sets
Kroc Row
85 x 10
95 x 25
BB Curl
Bar x 12 x 3 sets
1 Arm band pushdown x 20 x 3 sets
Extra
Band Pull Aparts
DB Curls
April 3/12
Broad Jumps from Pause Squat position
BW x 1 x 10 sets
Deads
210kg x 1
220kg x 1
Good Mornings
177 x 10 x 3 sets
Deficit RDLs
242 x 10 x 3 sets
Knee ins
10 x 2 sets
BB Curls
10 x 2 sets
Just some fun DL’s tonight.
April 4 - Extra
Band Pull Aparts
DB Curls
Planks
hows training going dude?
when’s your next meet?
Been taking it pretty easy the last couple weeks so I can better deal with school: That all ends tomorrow. Really I’ve just been hitting required reps for 5/3/1 and still pushing the accessories, so things aren’t too far behind.
Going to put the belt back on for squats the next couple weeks, so that when I return from San Sal I’ll be used to it again and not have to relearn it while prepping for the meet.
Will be doing the meet on May 26, but I’ll do that raw. Then hopefully a geared meet in July and another raw in August.
I don’t think I can hit 600kg on May 26, but it’s still too far out to tell. I’ve been doing so much volume that I don’t really know where my numbers will end up when I start training heavy again.
April 5/12 - Military
Finished the last class of my undergrad degree today. Exciting and terrifying.
Military
135 x 5
145 x 3
155 x 3
BBB Military
95 x 10 x 5 sets
Chins Throughout
BW x 5 x 10 sets
Close Grip Floor Press
185 x 8 x 2 sets
Band Pushdowns
Too much pressing… really need to start rear delt work.
Well, exams are over and thesis has been defended. Will hopefully be closing out the year with a 4.0 gpa, just need the marks back from three more classes.
Training has been short and session have been few. I squatted once, benched once and deadlifted once since my last post.
Leave tomorrow for San Sal, hopefully the few weeks after I get back until the competition will be enough…
Well,
Back from San Sal. A little bit of a bug has hit me, but decided to train yesterday anyway.
CG Floor Press
205 x 3
225 x 3
235 x 2
Left.
Need to get back into this.
Just typed a huge response and accidentally hit back button on this fucking laptop.
Did a meet,
535 kg total. 200 - 115 - 220, raw 93kg class
The competition was Saturday, and I’m already feeling like doing the stupid thing and training today.
Will be doing a raw meet in July or August, and will try my hand at Sheiko leading into that.
Starting with #29 like suggested, Week 1 Day 1 looks like this:
week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
75% 3 5 191
2 Squat 50% 5 1 220
60% 5 2 264
70% 5 5 308
3 Bench press 50% 5 1 128
60% 5 1 153
70% 4 4 179
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5
Hopefully this copies properly.