Ok so January 2nd:
Strict OHP:
100 x6
110 x5
120 x4
130 x3
140 x2
150 5x1 PR
100 x8
Tabata: high bar squats/power clean - bout 30 reps of each in the 4 minutes - gahhhhh kill me
Painful superset: lat pulldown/cable rows: 100 4x8 each, just like 10sec rest between each exercise… Sorta like the tabata come to think of it…
Kettlebell swings: 2x10
1 arm DB snatches: 2x5 each arm
SLDL/Floor press tabata 185lb
Hip thrusts 3x10 185lb
Ok so January 3:
Squat:
225 x5
295 2x4
345 x3
belt
365 x3
385 x2
405 x3 PR
Bench:
135 x6
185 x5
225 2x4
275 2x3
295 x3
305 x2
315 x3 PR
225 x8
chest fly/ rear delt raise/bicep curls 3x10 each 20lb
January 3 PM:
Wasnt planning on going but my GF really wanted to so I said wth…
CGBP:
225 2x4
245 4x5
Deadlift:
225 x4
325 2x3
275 x3
425 2x2
425 x3 *Beltless PR
Bitches love it. By bitches, I mean the large group of 16 year old boys that were gawking at me for the entire length of my deadlifting…
Ok so January 5th at noon:
Squat:
225 x5
275 x4
295 x4
355 2x3
375 2x2
325 2x4
Meh. Felt slow and back felt like it was not tight enough. Thats alright. I will be again a few times today because of the way my work is timing I only have like 40 minutes intervals to train lol…
Rest of the days training:
high bar pause squat:
205 x5
225 x5
275 5x4
Bench:
185 x5
225 x4
245 x4
275 2x3
295 2x2
305 2x2
315 x1
325 x2 *PR but boy was it a grinder… I am being stupid. Need to stop going so heavy!
275 x3
Chest flyes 4x10 20lb
GM: 2x5 135lb
Need to train with restraint again. Being stupid with these PR attempts.
EDIT: Forgot to add that I did ab rollouts:
25lb x10
45lb 2x8 - PR by a lnog shot… Abs getting much stronger with this beltless work it would seem
Weighted ab rollouts? Are you nuts?! haha
Nice work in here man!
Thanks Ink. They are the best… Not quite 165lb like KK but working on it hahahah
Did a nice extra workout today, January 6th:
OHP:
85 x5
105 x4
125 x3
145 6x4
DB rowing: 90x8, 120 4x6
Alternating curls: 30lb 2x8
Walking on treadmill 7% incline 3MPH 12 minutes
So January 7th AM:
Conventional pulls:
135 2x10
225 x5
275 2x4
305 5x5
Speed bench: 9x2 225lb (3 sets of comp/mid/narrow grip each)
Alright…
Deficit pulls (loaded bar with 25lb plates)
95 x5
145 x5
195 x5
245 x5
295 2x4
345 5x2 - super easy!
Bench:
155 x5
185 x5
225 x5
265 x4,4,8 - *I guess thats a PR… never do 8 rep sets though lol Wasnt overly hard at all which is good.
Then had to rush out. Feeling good. Bodyweight much too high… like 200lb in the evening. I think I will either write myself a nutrition plan to follow (Which I am more than capable of doing I am just usually to leniant when I write myself a plan)… or I will hire someone because then I will definitely follow it. I really want to drop like 8lb so I am like 187-188 in the morning so weighing in at 183 is no problem. Should be much of a struggle to get there at all. Just want to drop like .5lb a week for the next 14 until nationals so I can weigh in for 83kg class and set 3 national records… sq/bp/total
Alright so did a nice recovery session tonight:
2.5MPH 9% incline for 21 minutes
Durign the session I had a 5lb dumbell and did:
70reps hammer curl per arm
1 arm DB OHP: each arm I did 20,19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 which was surprisingly hard with 5lb… I think with a 10lb DB I would be too sore to type lol
Feeling really fresh now. Love it
bad news…national records at nationals are going to be much harder to come by now 
Millers back 
Is he lifting 83kg now??? I thought he was 74kg??
He’s weighing in the mid 180’s so unless he’s planning to cut something off, I’m going to guess 83
Well that blows… Well in that case I have a better chance at 93kg hahahaha…
Week 1 Squat 1 (Starting sheiko CMS)
225 x5
295 2x4
335 2x3
365 6x2
Top sets were on and off. Sets 2,4,5 felt very strong but especially set 6 I was just not feeling it. Was having some balance issues and was having trouble keeping back tight and weight back. I felt quite stiff also so I will be resuming my nightly stretching routine that I have been neglecting.
Can’t expect every set to feel solid at that weight, especially when it’s 6 sets. Nice work, and good luck on this cycle. Looking forward to your meet!
Thanks ink. My core is getting so much stronger lately what with all this beltless crap. I miss my belt… and my knee wraps… and not really my squat suit, my scars are starting to heal up on my hips hahaha
I am actually not going on the 21st like I have said… I have opted to do a different meet on February 11th because it is closer and I prefer the timing. I will do 4 weeks of CMS, 1 week deload, do the meet, won’t push overly hard and go 9/9, then have 8 weeks to prep for nationals.
That’s a good plan, it gets you into a meet faster, lines you up for another, and the timing puts you right on track. I could do a Feb 4th meet, but I want to have a better shot at some goals, so I’m sticking with the March 31 meet.
Sheiko ftw!
Hahaha sheiko ftw indeed…
Sheiko CMS Week 1 Squat 2 + OHP:
Squat:
225 x5
275 2x4
320 5x4
Felt pretty easy. Need to do my stretching because the hips felt TIGHT.
Behind the head OHP:
45 x12
65 x10
85 x8
115 5x6
GM: 115 4x10
Good session. Shoulders getting stronger = bench getting better. Beltless squats are my arch nemesis so that’s why I am doing so many… This friday I think I will belt/wrap the squats. Wanna try my new grippers!
Sheiko CMS Week 1 Bench 1:
Bench:
185 x5
225 x4
255 2x3
295 5x3
Rear delt raises: 25lb 3x12
Chest flyes: 25lb 3x8
Alternation Curls: 25lb 3x10
Sheiko CMS Week 1 - Extra Session
Pendlay rows:
65 2x10
115 2x8
165 3x6
185 3x6
Pullups: 5x5
Dips: 5x5
Walking on the mill of tread 3.1MPH 7.5% incline - really felt the exertion… HR climbed to 130…