21/04/17
Squat Day
Agile 8
77 x 3
88 x 3
99 x 3
109 x 1 moved meh
114 x 1 moved bad
114 x 1 moved good focused on more air in
77 x 3 x 3
RDL dumbbells, constant tut, partials at lower end of rom
25 x 5 x 10
Ab Wheel actually good at these now
4 x 10
22/04/17
Bench Day
Shoulder Warmup, with elbow sleeves
59 x 3
68 x 3
77 x 3 commands
82 x 1 flew up, commands
87 x 1 flew up commands 1RM PR Damn the speed surprised me
92 x 1 slow but not a grind, commands another 1RM PR this is just over 200 pounds
I could of got 95 paused today maybe even a hundred but only had 3 singles written in. Really happy, and thatās the new under 18 bench record at the gym. Beat the other kid who juices lol
60 x 3 x 3 felt like butter, commands
Kroc Rows
40kg x 35 each arm PR
Lat Pulldowns
50 reps
Arms 3 x 12
Pullaparts 100 reps
Somebody must of sprinked tren into my creatine cos damn Iām setting a lot of PRās.
Probably just the elbow sleeves and also:
Iāve acquired a new gym āpartnerā who trains at the same time I do and heās a beast. He did 7 x 3 on bench with 140kg, 5 x 5 on deadlift with 180kg, 5 x 5 on squat with 160kg all easily. Heās cutting to get below the 120kg weight class and still setting Prās every day. Heās going for a 180kg paused bench at the moment. Heās giving me the commands and were both giving each other tips on form and stuff.
24/04/17
Deadlift Day
Agile 8
115 x 3
132 x 3
149 x 3
153 x 1 (misload left 2.5kg plate of one side lol)
160 x 1 fastest this has ever used
165 x 1 PR lockout was shitty but came up Video
115 x 5 x 3 straps
GHR
banded neck mini x 3 x 20
Abs Decline Leg Raises
3 x 12
165 Dead video
lockout was shitty probably 3 reds but hey gym PR and maybe I could do this in a meet.(doubt it)
25/04/17
Press Day
Shoulder warmup stuff
45 x 5
51 x 3
57 x 5 PR
45 x 3 x 5
Barbell Row
70 x 5 x 10
Superset with
Incline Bench
20 x 5 x 10
Arms, Facepulls
Happy with Press PR, I think since I got 5 reps on 1+ week I wonāt reset this TM after my Competition. Might reset the TM on other lifts as I will be fried.
**28/04/17 **
Squats, Squats and more Squats Day
Agile 8
83 x 5
94 x 3
105 x 1
110 x 1 1st video felt slow looked fast
115 x 1 1st video felt slow looked fast
Pause FSL Squats
83 x 5, 3, 3
Pause Highbar
40 x 3 x 10
Ab Wheel
3 x 10
Videos
110 single, felt alright bit slow
115 single
I took a long ass time with bar on back simulating the commands of squat and rack. Thinking of opening on 100 and flying it up.
Looks like youāve at least another 5, if not 10kg in you. Whatās your current PR?
I hit 120 at my meet a few months ago then failed 125. Bearing in mind this squat was after nearly a full cycle of 5/3/1, I think I could hit 130 at my meet in 8 days.
29/04/17
Bench Day
Shoulder Warmup and Elbows
64 x 5 no sleeves
72 x 3 no sleeves
81 x 1 no sleeves, commands
80 x 1 no sleeves, commands
80 x 1 no sleeves, commands
80 x 1 no sleeves, commands, Video
64 x 5 commands
64 x 5 commands
Kroc Rows
40 x 40 PR took @MarkKO 's advice on unless you feel lightheaded afterward they arenāt kroc rows lol
Pulldowns
sw x 5 x 10
Arms
sw x 5 x 10
Facepulls
sw x 3 x 20
Videos
last bench single of 80, felt good, undecided on whether to open on this or 75 for confidence
Have one more session of Deadlifts where Iāll abandon 5/3/1 for one day as I donāt want to be working at 95% of my actual 1RM less than one week out from my meet. Iāll do 140 for 3 or 4 singles as my Deadlift opener practice focusing on speed.
Fuck. Forty is a lot of reps
Update
My competition is on Sunday so Iāve taken a week off from the gym in preparation.
I have a slight conundrum on my hands however as Iām rather significantly over the 93kg class which I said I was going to lift at. Iām around 96-97kg at the moment and donāt realistically see how Iām going to get down under 93 in two days.
I have two options:
So I can stay at my current weight in the hope of being more competitive(unlikely as Iām weak).
Or add a few kilos come in sitting around at 100kg and get some more PRās in the big 3.
Iām leaning towards on going up to 100 or just below, filling out the 105kg class properly, hitting better numbers. Afterwards Iāll drop down to something manageable for me like 90 to 85kgs.
Input?
If I was you mate Iād just stay as you are and compete in the 105kg class. Thereās no point in cutting or putting on a few extra kilos in a couple of days if youāre not going for any sort of records really, especially if youāre going to drop down a bit after.
I was thinking along the same lines too. Will just stay as I am till then Thanks for the input.
If itās a two hour weigh in, definitely stay where you are or go up.
Iāll stay as is at around 97kg no food, thanks for input Mark.
How did the meet go?
07/05/17
Competition Day
Got there pretty early at 9am to do weigh ins. Came in at 95.7kg which is lower than I expected and maybe couldāve of made 93ās if I tried from a week ago. I was told after weigh ins I was only lifting at 2pm which was annoying but oh well, all the girls about 20 of them had to do a whole meet while I sat about and ate a metric shit ton of food and caffeine. I went and warmed up then squats started.
Squat
100 x 1 opened really light and it flew up
115 x 1 went up pretty quick as well
130 x 1 this was without a doubt the slowest and most grindy lift of the entire day as the audience and judges said lol, Video, huge PR
Bench
80 x 1 moved okay
90 x 1 moved pretty quick actually, most without sleeves and a COMP PR, video
100 x 1 came a inch off chest and muscles said no video
Deadlift
140 x 1 opened light
152.5 x 1 moved okay, COMP PR
165 x 0 locked it out but got 2 reds based on hitching above knees even though was minor Video
Total
372.5 kg at 95.7kg bw
Wilks of 230.95
Videos
130 Squat with the grind of a century
90 Bench looking clean
100 Bench fail, too weak
165 Dead with 2 red lights (look at those canons)
Thoughts
Very happy with my results and pleased with that squat especially.
I want a 400kg total by the end of the year which is why I went for the 100 bench hoping I could dead 170 but was too optimistic. Maybe couldāve got a 95 bench but oh well.
There is a push and pull meet in July which I might do to get the 100 and 170 without the squat.
Contingency Order 3
Right, back to future training for now after meet shenanigans are over.
I have another meet coming possible meet coming up on the 2nd of July which is just a Push and Pull. I want to get a 400 total by the end of the year and could maybe do this at this meet. I just need a 100 bench and a 170 dead. This leaves me 7 weeks until which isnāt enough room for 2 cycles of 5/3/1 which I need to deload on anyway. I donāt want to be peaking for a meet by lifting 80% or something as my top set. For that reason Iām going to be swapping programs to the Candito 6 week program.
Candito 6 Week Program
Iāll be starting it on the 24th of May so the last day of training will be on the 25th of June. Thisāll leave me a whole week off to recover and smash the competition. This is how Iiām starting it:
Less on squat as no squat at meet
This leaves me with 2 weeks of empty training space either to be done as an off season to recover.
Question why dont you train to do a pull up. I know pullups are hard at a certain bodyweight but iv put on weight and still can do pullups, whilst im not great at them because i used to be slack with them now i do lots of volume and i have a pull up bar at home so i just walk past my room and bang out reps or whatever etc