Posts never fucking post.
Thanks! I’m especially happy with it as the bench was preceded by all that squatting.
Looking forward to Friday’s DE Bench. Will use 45 or 50% for 15 or 20 triples. Undecided on details just yet. Might do some bench accessory after deadlifts on Wednesday. Super butchered program for the win!
It seems that volume and frequency is a double edged sword. Lots of technique work, but that allows means developing movement patterns that might not be ideal. Oh well. Keep trucking 
[quote]DaveForner wrote:
Squat
2 sets of 4 - 264
2 sets of 3 - 308
5 sets of 3 - 352
4 sets of 6 - 286
Starting the ME Upper on Monday
Week 1 Accumulation
CG Bench Press
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
I’m pretty bloody stoked about this. I don’t know if it’s an actual PB, but seeing as how I benched 115kg at my last meet, and I’m coming off 2 weeks of no benching due to a strained left pec, this is fucking awesome. Will try to beat it by 2.5kg or 5.0kg next week. Am also starting an excel sheet of all lifts finally, so I can actually know what the fuck my training PB’s are.[/quote]
Fucking nice man! I’m guessing the Chesticle is feeling better now? I’m excited to see how the westside style benching goes for yah. Maybe 2 weeks off is what ya needed.
Extra
Band Pull Aparts
Mini x 20 x 5 sets
Plank
BW x 30 x 3 sets
Wall Slides
Shoulder Mobility
[quote]AwesomeUsername wrote:
Fucking nice man! I’m guessing the Chesticle is feeling better now? I’m excited to see how the westside style benching goes for yah. Maybe 2 weeks off is what ya needed.[/quote]
Thanks, man. I am too, hopefully it goes well. I’d like to at least have a bench PR in Sept… even if it’s 2.5kg lol.
See you this weekend? 
Deadlifts
Closest weights to:
1 double with 308
2 doubles with 330
2 doubles with 364
2 doubles with 387
3 singles with 411
Box deadlifts
2 doubles with 308
2 doubles with 387
Band pull aparts
Mini x 20 x 3 sets
Knowing what has worked best for my deadlift in the past, I will be improvising most of my deadlift sessions from now on. I will try to stay within P’s Table, but I know that singles and doubles have worked a lot better for my deadlift than >3 reps. I’ll likely alternate weeks between 80-85% deadlifts and 90% deadlifts. That being said, I’ll be doing this by feel, choosing a weight that I feel is my, for example, 85% for that day.
So your weekly template would be:
M: Sheiko Squat 1 ME Press
W: Deadlift based on the P chart
F: Sheiko Squat 2 DE Press
If so, I think that’s a great idea. Personally, I’ve had the best results pressing often ( 3 flat pressing exercises twice a week), and I hope it works out well for you. I haven’t seen you lift in a long time, but you’ve got WAY more than 115 in you
That’s exactly it. Thanks for summarizing haha, apparently I’m too lazy/didn’t think of it. The actual Sheiko pressing is 3 days a week, with the Wednesday (rather, deadlift day) being a pyramid. I think that shit was too much for me. Maybe. I’m really looking forward to the ME/DE work again though.
Here’s to hoping you’re right. Bench has always sucked big time for me. Monday felt great though, so fingers crossed that shit continues.
Did you do your race/still training for it or another?
Accumulation will be 4 weeks (Week of July 16 to Week of August 6). Intensification will be 2 weeks (Weeks of August 13 and 20). Transformation/Deload will be 2 weeks (Week of August 27 and meet week).
Contemplating 3-3 accumulation-intensification, play it by ear I think.
Looking forward to full conjugate leading into November’s meet. I have a strong need to train movements more related to the competition lifts (eg I prefer floor press and CG press for bench compared to training good mornings for squat), so planning this should be interesting. Perhaps I can continue the current method. We’ll see how things work.
Extra (Kyle you’re upstairs)
Band pull aparts
Mini x 20 x 5 sets
DB Curl
25 x 10 x 3 sets
Wall slides
I fucking hate you posting system.
Squat
3 x 2 x 308
3 x 2 x 352
2 x 3 x 375
3 x 3 x 352
DE Bench
50kg (~40%)
CG x 3 x 6 sets
NG x 3 x 3 sets
WG x 3 x 2 sets
CG x 3 x 7 sets
18 sets in 12 minutes.
This is awesome:
Accessory
Band pull aparts
Mini x 20 x 5 sets
DB Row
75 x 10
85 x 10
90 x 10
Face pulls
20kg x 10 x 3 sets
Front Squat Holds
60kg x 10 sec
80kg x 10 sec
100 kg x 10 sec
120 kg x 10 sec
130kg x 20 sec
Extra
Band pull aparts
Mini x 20 x 5 sets
Wall slides
Scap Pushups
What a session this was…
Squat
308 x 3
352 x 3
375 x 2 x 2 sets
396 x 1 x 2 sets
352 x 2 x 4 sets
CG Floor Press
Bar x 10
40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
On the 105kg the first two reps were great. The third rep started coming back down and the OH SHIT instinct kicked in. Ground it out to lockout and avoided dying. Well, I still feel dead, so maybe not. This session was fucking brutal, but was awesome nonetheless. Pretty happy with it.
Extra (two a day?)
Band pushdown x 20 x 2 sets
Skull crushers x 10 x 3 sets x 60 lbs
Hamstring curls x 20 x 3 sets x 35 lbs
Are you a lobster fisherman too??
That squat/floor press session looked brutal. How long did that take ya??
Newppp, I’m a scientist lol.
About an hour and a half. Little less.
Deads
364 x 3 x 2 sets
409 x 2 x 2 sets
451 x 1 x 3 sets
Just a quick deadlift day. They felt mighty easy today, so next time I do singles it will be higher than 205kg (~451 lbs).
Trained with one CSJ. He had a good deadlift session. We also discovered I coach better form than I have lol.
Extra
Band pull aparts
Mini x 20 x 5 sets
DB Curl
25 x 10 x 4 sets
Plank
BW x 1 minute
BW x 30 seconds
Wall slides
Which movements are you rotating for your Monday pressing movement?
