May 28
Squats
barx2x10
135x2x5
225x5
315x3
365x3
405x2
435x2
465x2x2
Paused Closegrip
barx10
135x2x5
185x5
225x5
275x3x5
Pullups
3x12
May 30
Bench
135x2x5
185x5
225x5
285x3 (misload)
315x2
345x2
365x2
385x2x2
Front Squats
135x2x5
225x5
275x3
315x3
345x3x3
Some videos from the last week of training before worlds.
Squat Opener
545 Revers band Squat
Bench Opener
425 Slingshot Bench
Video from Worlds
Got back to training the past two weeks doing accumulation work, havent updated my log!
Week One went:
SSB 3x10 @265
Week 2 went:
SSB 3x8 @295
Conventional Deads 385x8
CG Bench 3x8 @245
Ive written up my next training cycle, Im going to run a 5 week cycle of volume front squats and close grip bench while I use the 531 rep scheme for my conventional deads in an attempt to not make my deadlift blow ass. Then Ill start prepping for my next meet!
July 2
SSB Squats
4x6 @335lbs
SS1- DB Incline 3x12
SS1- Single Arm DB Rows 3x12
SS2- Pullups 3x12
SS2- Facepulls 3x15
July 4th
Conventional deads (hook grip)
135x5
185x5
225x5
275x3
315x3
365x3
405x8
205x3x10
ss1-Bulgarian Split Squats 3x12 ea
ss1- DB Bench 3x12
ss2-DB Shrugs 3x20
ss2- Rear Flies 3x12
July 6
Paused Closegrip
barx10
95x10
135x5
185x5
225x5
265x4x6
Bench
315x3
SS1- Goblet Squat 3x12
ss1- DB SLDL 3x10
ss2- Pullups 3x12
ss2- facepulls 3x15
July 7th
Sumo Deads
135x2x5
225x5
295+60lbs chain 6x3
Front Squats
95x5
135x5
185x5
225x3x5
Tbar Rows
3plates x10
4plates x3x10
July 9 2012
WIDI Phase 1 of my new squat and bench cycle! I was super jacked up to start this workout after those garbage supersets and higher rep stuff. It was one hell of a workout, tons of work. Im really looking forward to putting in some good hard training in the coming months.
Squat
barx10
135x2x5
225x2x5
315x3
350x5x5
390x3x3
Incline Bench
barx10
135x2x5
165x5x6
Front Squats
135x5
225x5
285x4x3
keep it up bro
[quote]spar4tee wrote:
keep it up bro[/quote]
Thanks man! good to see someone pop in once and awhile haha
did you do an extra triple for squats?
[quote]spar4tee wrote:
did you do an extra triple for squats?[/quote]
I guess I did! haha Never even noticed
July 11
Conventional Dead (Deadlift challenge day) And the day I will forever be disappointed in myself 
haha And wonder what I woulda pulled sumo.
135x2x5
225x2x5
315x3
365x3
405x1
420x9.9…
225x3x10
Floorpress
135x2x5
185x5
225x5
265x5x5
SSB
135x3
245x3
335x4x3
Friday July 13
Bench all paused
barx10
95x5
135x5
185x5
225x5
285x5x5
315x2x3
Paused Squats
135x5
225x5
275x4x6
Paused closegrip (these felt way easier than my competition grip for some reason)
275x4x3
Monday July 16
Squats
barx10
135x5
225x5
315x5
365x4x5
405x2x3
Incline
barx10
95x5
135x5
185x4x6
Front squats
135x3
225x3
285x3x4
July 18th- Today was a tough one!
Conv. Deadlifts
135x5
225x5
285x5
335x5
385x5
415x5
technique work since I blow
455x2
455x1
405x1
240x3x10
SSB
135x5
225x3
335x3
350x4x3
Floorpress- real easy
135x2x5
205x5
275x4x5
July 20th
Bench all paused
barx10
135x2x5
185x5
225x5
295x4x5
325x2x3
Paused Squats
135x2x5
225x5
300x4x6
Closegrip paused
285x4x3
July 23
Squat
135x2x5
225x5
315x3
365x1
385x4x5
415x2x3
Incline
barx10
115x5
135x5
185x5
205x4x6
Front Squat- Super easy
135x3
225x3
295x4x3