28/4/2014
Pause Squat
315x2x6
Bench press
225x3x6
275x1 still some tightness in
CGBP
185x10
WGBP
135x10
Seated row
240x10
220x10
180x10
Pressdown
70x10
60x10x2
Hammer curl
45x8x2
BW-107
Solid 80%er, chest better, not 100% though. Squats reasonably easy.
Looking good for the meet on the 10th.
30/4/2014
Pause Squat
315x2x5
OHP
155x1
135x3x3
Deadlift
405x1x2
Seated DB press
50x10x3
Pressdown
60x10x3
Hammer curl
40x10x2
BW-107
Solid 80%er, was a touch forward on squats, but not bad. should have 408 in the bag at the meet.
OHP was a touch grinded, right shoulder didnāt feel great on these, thinking bicep tendonitis or somesuch, but nothing serious.
2/5/2014
Pause Squat
275x3
Bench press
225x3x2
add slingshot
225x3
275x3
Deadlift
405x1
475x1
Seated Row
260x10
200x10x2
Pressdown
70x10
60x10x2
Hammer curl
40x10
HIIT
5 cycles
BW-107
solid 80%er, should have had the second on that 475, but was a bit out of position, still very solid single.
6/5/2014
Squat
135x3
225x2
315x1
340x1-opener for saturday
Bench press
135x5
185x2
225x1
255x1 opener
Deadlift
225x2
315x1
405x1
440x1-opener
Pulldown
160x10x3
Hammer curl
40x10
Pressdown
60x10x3
Leg curl
100x20x2
Ab work
70x10x3
HIIT-5 cycles
BW-107.5-not bothering with weight cut to 105 for the meet. will be dieting after.
Meet writeup
10/5/2014 Belle River Open
Morning of
woke up at 7, felt pretty bloated and gassy, really not great for the day youāre planning to hit max lifts
managed to drink a bit of water and walk around a bit, felt somewhat better. left for the meet at 8am
Weigh-ins
took forever today due to newer people who apparently were unaware youāre supposed to have openers ready and just not being able to find people in order.
Following weigh-ins, i had time to have a bite to eat and relax a little. planned out second attempts.
Warm-up room
was pretty comfortable, breezy 20 Celsius, took 135x3, 225x2 and 315x1 before opener
Squats
First attempt, was a bit jittery, like always, but confident. 155kg in the bag. 3 whites
Second at 170kg was a bit slower and stance was wide, but went up smoothly 2 whites
Third at 185kg was slow, but sure. Knew I had this but would not be pretty. 3 whites PR+10kg
Going into the bench i was worried about my left pec/shoulder as it has been irritated for a while now. felt fine warming up and on first and seconds though.
Bench press
115 first attempt-fast and easy-3 whites
125 second was fast and smooth-3 whites PR+5kg
137.5-third, failed a few inches off the chest and could not press it out-no lift
Warming up for the pull took 225x3, 315x2 just like usual, both fast and easy
Deadlift
190 first attempt, easy and fast, but off balance, grip spacing was messed up. -3 whites
210 second attempt-easier than the first with better grip -3 whites
230 third attempt- slow, but was not quitting on this for anything -3 whites PR+15kg
Total-540kgPR+30kg
at 109kg bw, 318 wilkes.
Followed the meet with some buffet and relaxing with friends, Today was a good day.
12/5/2014
Squat
255x5x5
Bench press
185x5x5
CGBP
135x10x3
Hammer curl
35x10
Called it a day, stomach was upset and just felt terrible. -10%er.
14/5/2014
Pause Squat
245x3x8
OHP
110x5x5
Deadlift
315x3x3
Seated DB press
50x10x3
Pulldown
160x10x3
Hammer curl
35x10x2
BW-108
Solid 80%er, was not feeling great but put in the planned work.
16/5/2014
Pause Squat
275x2x2
Bench press
185x5x5 chest still not feeling right on bench. will be massaging
add slingshot
225x8x2
Deadlift
325x5x5
DB row
100x10x3
Pressdown
60x10x2
Hammer curl
40x10x2
Leg press
4pps x10x2-easy, actually feeling the quads.
Leg curl
105x20, 15
HIIT-5 cycles
BW-110
Solid 80%er, was pretty toasted by the time i got around to leg press and such, but otherwise all set. massaging the chest and doing some rotator work/stretching for the shoulders should help with that, but time will tell.
18/5/2014
Squat
265x5x5-still no belt
Bench press
195x5x5
add slingshot
225x8x2
Deadlift
315x3x3
DB row
100x10x3
Leg press
5pps x10x2
Leg curl
110x20x2
Barbell curl
110x6x2
BW-109
Solid 80%er, right bicep hurts a bit, might be a strain, no real pain during the workout though. chest still the same for the moment.
21/5/2014
Pause Squat
255x2x8
OHP
115x5x5
Seated DB press
50x10x3
BB row
185x10x3
Hammer curl
45x10
30x10
Front raise
10x50x2
BW-107.5
Solid 80%er, shoulder feeling somewhat better. thinking itās due to sleeping on the same side for too many nights.
23/5/2014
Pause Squat
275x2x2
Bench press
195x5x5-feeling much better than monday
add slingshot
225x8x2
Deadlift
335x5x5
DB row
100x10x3
Leg press
5pps x10x2
Leg curl
110x20, 15
Hammer curl
45x10
BW-108
Solid 80%er, bench feels much better, right side still feels weaker, but as sleeping on my left side has made such a big difference,
I am starting to think it may just be some minor impingement. deads ok, squats feeling good.
26/5/2014
Squat
275x5x2
add belt
275x5x3
Bench press
200x5x5
add slingshot
225x8x2
DB row
100x10x2 bno straps
100x10 straps
Leg press
5pps x10x2
Leg curl
115x20,15
DB curl
40x10
HIIT
5cycles
BW-108
Solid 80%er, squat very strong, bench getting better, no pain in shoulder/chest, still not fast though.
28/5/2014
P Squat
265x2x8
OHP
120x5x5
DB row
100x10x3 no straps
Leg press
5pps x10x2
Seated Db press
50x10x3
Hammer curl
45x10
HIIT
5 cycles
BW-108
Solid 80%er, shoulders feeling better but still not 100%. Squats feeling good though.
30/5/2014
Pause Squat
275x2x2
Bench press
205x5x5
add slingshot
225x8x2
Deadlift
345x5x5
leg press
5pps x10x2
Hammer curl
45x10
BW-108
Solid 80%er, bit of a rush. right side of chest still bit off. finding when I pause and press it does not bother it at all. interesting.
2/6/2014
Squat
285x5x5-not bad Tie PR
Bench press
210x5x5
Add slingshot
225x8x2
Leg press
5pps x10x2
Leg curl
115x20
95x15
DB row
100x10x2
Hammer curl
45x10
BW-110
solid 80%er, still some knotting in the right pec, pressing feels off still. taking the week to sleep on left side see if it makes a difference.
4/6/2014
Pause Squat
275x2x6
OHP
125x5x5
Seated DB press
55x10x3 no back rest
Pendlay row
225x5x3
Pressdown
60x10x3
Hammer curl
45x10
BW-109
Solid 80%er, wasnāt really feeling it, headed out early.
6/6/2014
Pause Squat
275x2x2
Bench press
205x5x5
Deadlift
365x4x4
Pendlay row
225x5x3
Leg press
5pps x10x2
Leg curl
115x15x2
Hammer curl
45x10x2
BW-109
Solid 80%er, found out the shoulder issues are mainly bicep tendonitis. getting some Ibuprofen to hopefully sort that out and some other stuff. otherwise squats/pulls feeling great.
9/6/2014
Squat
295x4x5-did not feel great.
Bench
with slingshot
225x6x2
still felt like crap, went home
-10%er
11/6/2014
Pause Squat
285x2x6 very easy, no dipping in the chest or collapsing. much better than monday
Machine leg press
290x12x2-seems to work the part of the Quad that Iām looking to improve with more control.
Pressdown
60x10x2
70x10
BW-110
Solid 80%er, will be taking time off of any pressing, curls, rows ect that irritate the shoulder for now, should be better in a week or 2.