8th March
Upper assistance
Weighted Dips - I couldn’t be bothered with 5 sets so I did one all-out set.
+26kg - 14 reps
Cable Rows:
80kg 10,10,10 - rest/pause
60kg x20
Cable holds
100kg x1 - for time
Farmer’s Walks
2x75m - Set PR
Birthday Training:
Iso Pallof Presses
6xF, 22.5kg
Back extensions
3x10, bodyweight
1 arm Farmer’s walks
60m, 75m - 26kg
Happy birthday bro. Are you still doing 5/3/1?
Thanks man
Yeah, I’m trying haha. My training schedule is really screwed up, especially now I’ve joined a powerlifting club and they may well put me on a different program. But I’m getting my 5/3/1 in when I can.
11th March
Powerlifting Club
Squat
40x5
50x5
60x5
70x3
80x2
90x1
100 3x1 - Form felt wobbly so wanted to stay on 100kg to nail it
Bench
40kg x10
50x10
60x8
70x5
80x1
90x1
100x1 - PR. Grinder but I made it.
Deadlift
40x10
60x5
80x3
100x1
120x1
130x1 - matched sumo PR
135x0 - gave it a tug, stalled about 1/4 of an inch off the floor. Pulled like crazy for 5 secs solid, but lost it.
All in all, a good training session. Back gave me no trouble at all, even deadlifting.
17th March
Lower body assistance
Leg Press
190kg x7 - 30s rest
150kg x20 - 30s rest
170kg x10
Weighted back ext
+6kg x10
+12kg 2x10
Iso pallof press
20kg x2 - for time
Saturday 19th March
531 bench - 3x5 week
70kg - 15 reps: 2 rep PR
531 press
47.5kg - 16 reps: last 6 were push-press because I had just benched, so not counting as a PR
Sunday 20th March
531 squat - 3x5
95kg - 5 reps: felt very weak.
531 deadlift - 3x5
102.5kg - 10 reps: In contrast, this felt very strong and I probably had 2 more reps in me. Probably a PR.
Ab wheel rollouts
3x5
Had two rushed training sessions this weekend so couldn’t do any assistance, I’ll catch up on it during the week.
I’m now only 3 weeks out from my first meet, on April 10th. My plan is to continue training as normal the next two weeks, but a week out from the meet I plan to work up to my openers, then take a deload week going into the meet.
Thu 24th March
Stretching/foam rolling
10x3 pull ups - focusing on scap retraction
More stretching/rolling.
I kept it very easy today because I’m lifting tomorrow night heavy.
Oh, and most days I’m doing 3 or 4 sets on the ab wheel to bring up ab strength.
Friday 25th March
I ordered a belt which arrived, so tonight’s lifts were wearing a belt.
Squat: (meet commands)
40x8
50x5
70x4
80x2
90x1
100x1
110x1 - Felt comfortable and stable with the belt on. Matched PR
Bench (meet commands)
40,50,60 x some
70x3
80x1
90x1
95x1 - Paused PR - about a 2 second pause, but feels so much longer…
Deadlift (meet commands)
40,50,60 x some
80x5
100x3
120x1
140x1 - 10kg PR, ripped it up easily
150x1 - 20kg PR, again went smooth
160x0 - stalled mid-shin and lost my position. The guys said I’ll have it in the meet.
Very very pleased with my performance, smashed my deadlift PR. Sorting out meet openers next Friday.
Mon 28th March
Lower assistance
Leg press - drop set
sets of 5 up to 190kg, then sets of 5 back down in 30kg increments. ouch.
Weighted back ext
BW 2x10
+12kg 2x10, 1x15
Weighted situps
16kg x10
22kg x10
Ab wheel
3x5
Foam rolling
Tues 29th March
More lower body assistance
I have quite a few free afternoons so I’m making use of them by training more often this week.
Leg Press: another, longer drop set
190x10
160x5
130x5
100x5
70x5
40x10
70x5
100x5
130x5
160x5 - really ouch
Inverted rows
3x some
Iso pallof press
3xF
Wed 30th March
Upper assistance
Seated DB shoulder press
26kg DBs
3x8,6,5
Few external rotations chucked in as well.
Inverted rows:
7-8xF
Lots of ab wheeling.
Fri 1st April
Squat
40kg x10
50x8
60x5
70x4
80x2
90x1
100x1
110 2x1
Bench (paused)
w/u
70x3
80x2
90x1
95xF - shoulders still weak from Wednesday’s training. And the pause absolutely kills me.
Deadlift:
60x5
80x3
100x1
120x1
140x1
160x1 - PR!! Grinded it out and saw stars haha.
Pull ups - 5 or 6x8
Bench lockouts
90x5
110x5
120x5
Good Mornings
40x10
50x8
60 2x5
Great session tonight, very pleased with the deadlift tonight. 10kg PR!
160kg pull at BW of 77kg tonight - first time I’ve broken 2xBW.
Sick deadlift PR bro…I remember my first x2 BW pull…felt like a BAMF.
Haha cheers man, it was just a ‘fuck yeah’ moment!
4th April
Last training before meet.
Squat
w/u
70x3
80x2
90x1
100x1
110x1
120x1 - Deep, for a solid, easy PR
Bench
w/u
70x3
80x1
90x1
97.5x1 - Paused, PR
Deadlift
w/u
100x1
120x1
140x1
150x1 - Felt easy, left it there.
Back extensions:
3x12, +15kg plate
Feeling confident for the meet on Sunday. Can’t wait!
Probable openers:
S: 110kg
B: 90kg
D: 140kg
Targets:
S: 120+kg
B: 100kg
D: 160+kg
Now only 3 days out from my first meet. I’m jsut eating and sleeping lots, occassionally foam rolling & stretching.
I’m eating to try and get a bit of a bloat on to fill out the 83kg class. Was about 78kg, now up to 82 today.
Today’s eating:
Meal 1: Large bowl of oats w/ choc chips, 1l water
2: White rice w/ soy sauce, 1.5l water
3. white rice w/ soy sauce, 1.5l water
4. potatoes w/ salt, 1l various fluids
5. rice w/ soy sauce & salt, 1.5l water
and so it continues…
Decided to drop a couple of openers, Squat to 100kg and bench to 85kg.
Done the meet!
Weighed in at 79.5kg, so no surprises there. Was fairly nervous for the first squat, but I opened light, smoked the lift and got my confidence back. Unfortunately I don’t have any video of my lifts, didn’t think to film them.
Squat:
w/u
100kg - 3 whites - easy and got my confidence
120kg - 3 whites - matched PR, went up easy
130kg - 3 whites - 10kg PR and felt smooth and light.
Very pleased with my squatting.
Bench:
w/u
85kg - 3 whites - fast and smooth
92.5kg - 3 whites - fast off the chest, but slowed down
100kg - 3 reds - lost the position and missed it (just).
Not too pleased with benching, I felt I had 100kg in me but oh well.
Deadlift:
w/u
140kg - 3 whites - ripped it up easy. Scorer said ‘you could have got a set of 10 with that’ lol
160kg - 3 whites - easy, matched PR
170kg - 3 whites - slow but not a grinder. Made the 10kg PR
Very happy with deadlifting, another 10kg PR. The adrenaline of a meet puts a lot of weight on your lifts!
Total: 392.5kg @ 79.5kg.
Overall, very very happy with my performance today.
I stuck around to watch the seniors and masters lift, and ended up spotting and loading for all the senior events. (Probably harder than lifting haha). I think 3 GBPF records were broken today, including a 161kg bench @ 74kg, and a 315kg deadlift.
Overall, an awesome day and I had great fun. Looking forward to my next meet in June.
Edit: found out that someone had actually filmed my deadlift, here it is: 170kg
Glad to see that someone had a good day. 
Sick PRs dude!!!