Week 18 Day 1
Spider Bar Squats 2x1 475
Conventional Deadlifts 365 3x6
Standing banded crunches 4x Max
Spider bar felt a bit off but then again my whole body was out of whacks from the weekend in Cbus. We’ll make improvements next week.
Did some heavy stretching last night of my quads, hips, hamstrings and lats. Feel a bit better today. Probably time to start throwing in some massages since i’m about 8 weeks out now.
Week 18 Day 2
Cambered bar bench press 2x1 245
This gives me a good idea where to push it the next 2 weeks.
Mag Grip cable rows 3x9 140
Neutral grip DB press 3x9 80
Quick workout, the gym was super humid and I was in a rather shitty mood.
Week 18 Day 3
Deadlifts off 1.5 mats… pulled 495, my hips both popped and I stopped there. My lower back was in tremendous pain all through warmups.
Moved on to 3x6 front squats, did my first rep with 315 then just shut it down. No way I was going to have a productive workout.
Should be all better by next week. I really need to loosen my glutes up the next few days.
Week 18 Day 4
Regular grip catapault 3x6 325
Close Grip Floor Press 3x9 195
Chin Ups 3x6
Aloha,
Thought I would go through a few logs and see if I recognize anyone.
WTH…Look at how you have transformed. You should put your current pics against those from the beginning of the Indigo-3G project five years ago.
Congratulations on your transformation and all of the great lifting you have been doing.
A hui ho.
Week 19 Day 1
Spider Bar 2x1 500
3x6 pull throughs, I feel like the conventional deads last week messed my back up, going to not do them until after the meet.
4x Max standing banded crunch
Bodyweight is hovering around 200 it seems. Looks like I’m a 198 guy for this april meet 
Doing some light recovery on my off days via stretching and very minimal rolling.
Elbow is feeling pretty damned good most of the time. I’ve got a few massage sessions scheduled and should be primed going into this meet.
After this meet I’ll do some hypertrophy work again and lean out a bit more then go right back on the gain train, 242 or bust.
Week 19 Day 2
2x1 cambered bar bench 260
3x9 low cable row with mag gribs
3x6 neutral DB press 80s
Week 19 Day 3
Block pulls worked up to 585
SSB yoke bar box squats 3x6 335
Hanging leg raises 4x Max
Week 19 Day 4
Catapault Bench press 3x6 335
Close Grip Axel bar floor press 215 3x9
Chin ups 3x6
Week 20 Day 1
Spider Bar 2x1 505, 515, ragdoll throw around session, lol
3x6 cable pull through
4x max standing banded crunch
Week 20 Day 2
Cambered Bar bench press 2x1 265
Probably had 5-10 more pounds in me but these took a bit to go from chest to lockout so I just kept it here. 5lbs over last week, 25 over last training cycle.
Mag Grip low cable row 3x9 170
Neutral Grip DB press 90 2x6 stopped at 2 sets because my shoulder was starting to not enjoy it.
Week 20 Day 3
1.5 inch matt deadlifts 585 missed 600
Did some stupid things during training mainly having my mind elsewhere instead of on the lifts.
1 more training day then time to test for peaking phase. Recovery, recovery, recovery is the focus.
Week 20 Day 4
Catapult bench press 3x6 345
Close Grip Floor press 215 3x9
Chin ups 3x6
Week 21 Day 1
3 Rep squat max… yeah i didn’t do so well once I put my wraps on, didn’t get past 440x3.
Head firmly up my ass.
Week 21 Day 2
3 Rep bench max - 270 x 3 that’s my previous best for a triple, yipee.
Week 21 Day 3
3 rep deadlift max - 525 x 3, was hoping for 545x3 but you know.
Week 22 Day 1
Squat w/ wraps 2 x 420, 2x 430 Roughly 80%
Deadlift 2x2 465 Roughly 80%
I feel like my squat is probably closer to the 550 range but since my testing didn’t go well i’m fudging the numbers a bit to see how things work out.
Week 22 Day 2
Squat w Wraps 450x1, failed 475 and had planned on going to 490 after. I don’t know what’s going on with my squat. Give me a specialty bar and knee sleeves and I’ll bust 500, put me in wraps and my brain goes to shit.
Competition Bench 265, 270 all planned 90 and 92.5% lifts. Felt really solid here, so there’s that.
Week 22 Day 3
Deadlifts 90 and 92% 525 , 535
Week 22 Day 4
Bench 2x2 80% 235