April 2
Squats
135x5
225x5
275x3
315x3
365x1
405x1
425x2x1
385x2x3
Leg press
2ppsx10
3ppsx4x10
Apr. 3
Leave for Nationals in a week!
Squat
barx10
135x5
225x5
275x5
315x3
365x3x5
Sumo Deads
185x5
225x5
315x5
405x4x3
April 4th
Bench
barx10
135x5
185x5
225x5
255x3
275x3
315x1 paused
335x2x1 paused
295x2x3 paused
Paused Close grip
225x3x5
Some sets of 10 various grip pullups
Apr. 6
Squats
barxsome
135x2x5
225x2x5
275x3
315x3x3
Bench all paused
Barxsome
95x2x5
135x2x5
185x5
225x3x3
Nationals went very well. Won the 83kg classic junior division weighing 79kg and totalled the best raw total in this weight class in Canada qualifying me for IPF classic Cup in Sweden. Finished 8/9 with a 620kg total. Unfortunately didn’t get any videos. Lifts went:
Squat
195kg
205kg
215kg
Bench
150kg
160kg
165kg
Deadlifts
225kg
240kg
245kg miss didnt get full lockout
Training started again yesterday. Gonna hit alot of volume in the next 2-3 weeks specifically to improve some weaknesses in my upper back before ramping up the intensity to peak for worlds.
April 16 2012
SSB
155x2x5
205x5
245x5
295x3x10
SS-Goblet Squat
95lbs 3x12
SS- DB RDLS
80lbs 3x12
SS2- Hamstring curls
70lbs 3x10
SS2- Pullup
BW 3x10
SS2- Facepulls
Miniband 3x15
That’s awesome man. Nicely done.
[quote]spar4tee wrote:
That’s awesome man. Nicely done.[/quote]
Thanks!
April 17
Front Squat
barx10
135x2x5
225x5
255x5x5
Paused Deadlifts
295x5x6
Shrugs
315x15
365x3x15
April 18
CG Paused Bench
barx10
95x10
135x5
185x5
225x3x10
SShot Bench
315x3x5
SS- DB Press
70lbs x3x12
SS- Kroc Rows
100lbs x3x12 ea
SS2- Facepulls
mini band x3x15
SS2- Pullups
bw x3x10
Pec Flies
35lbs x2x10
April 19
Incline Bench
barx10
95x2x5
135x5
195x5x5
Paused Squats
135x2x5
225x5
265x5x6
April 20
Sumo Deads
135x5
225x5
315x3
365x3
405x4x3
Conventional
315x4x3
Pendlay Rows
225x5x5
April 21
SSB Low box squat
barx10
155x5
205x5
245x5
265x3x10
Bench
barx10
135x5
185x5
205x5x6
April 24
SSB Squats
155x2x5
205x5
245x5
315x3x8
Straight Bar Squats
385x3x3
SS Legpress
3ppsx10
4pps x4x10
SS DB RDLs
80lbs x3x12
SS2 Facepulls
miniband x4x15
SS2 Pullups
4x10
April 24
Front squat
135x2x5
225x2x5
275x4x5
Deads
135xsome
225xsome
315x5x6
April 26
Paused Closegrip
135x2x5
185x5
215x5
245x3x8 Super easy
Competition Grip
315x3x3
SS DB Floorpress
80lbs x4x12
SS DB Rows
80lbs x4x10
Shrugs x a bunch ranging from 135-325
Apr. 28
Deadlift
135x2x5
225x5
315x3
405x3
455x5x3
Box Front Squats
135x5
225x5
245x3x8
Pendlay Rows
245x4x5
Paused Bench
135x5
185x5
225x5x6
Apr. 30
Squats
135x2x5
225x2x5
275x2x3
SSB Squats
245x5
335x4x6
Squats
315x2
365x2
405x2x2
SS Pullups
6x12,12,12,12,10,10
SS Facepulls
4x15
May 2
Close Grip paused
barx2x10
135x2x5
185x5
225x2x3
265x4x6
Comp Grip
275x2
325x2x2
Front Squat
135x5
225x5
275x3x5
Deads
325x4x6
May 4
Deadlifts
135x2x5
225x5
315x5
365x3
405x3
Block Pulls +60lbs chain
435x3x4
455x2x3
Paused Squats
180x5
225x5
285x4x6
Incline Bench
115x2x5
135x5
205x5
225x3x5
May 5
Paused Bench
95x2x5
135x5
185x5
235x4x6
Bent Over Rows
135x5
225x5
275x3x5
Shrugs
315x12
365x3x12
SS Facepulls
minband x4x12
SS Pullups
4x10