and then you bombed out on bench and deadlift. The end.
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Bench warm-up felt OK, 140 last warmup felt heavyish, will have to work hard for 150 but feel confident.
Opener - 150 - 3 whites. Felt solid.
Second - 162.5 - 2 whites. Close to max. Not a PB but still a fed record.
Third - 167.5 - chasing a tiny PR. Nope. Just too weak on this one. Stuck an inch off the chest and wouldnt move. Some spotto presses for me.
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Awesome congrats 
And will be cheering for the rest of the day
Well done man
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Ooh Ive been asked to pee in a cup while someone watches me. Today is full of new experiences.
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Does everyone get special one on one time or were you selected “randomly”?
I’d test you too you juicy looking motherfucker
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‘Random’ selection.
That’s gotta be a confidence builder, right? If people think you’re juicing based on your numbers then I’d say you’re doing damn good.
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Deadlifts, a nice way to end the day.
Warm-ups went well, starting to feel doms from the squats, definitely starting to cease up and not 100%.
Opener - 255 - platform felt slippery, no confidence underfoot but weight moved well.
Second - 265 - Was going to make a bigger jump, but wanted to get the tripple on national records (currently 260). Nailed it. National record.
Third - 280 - only matching a PR but was feeling pretty beat-up by now. Nailed it. With hindsight could have gona for a small PR, probably had 285 in me.
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All my best lifts.
Squat 222.5kg
Bench 162.5kg
Deadlift 280kg
Total 665kg - BW 80kg - 455 Wilks.
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CONGRATULATION spectacular
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Thanks bud. Had a great time, will definitely compete again!
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Great Job! Your lifts were smooth!
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Good work!
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Congrats mane.
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Hey Pinky is Sheiko programs any good?
Which one did you run? Was it like the 3 day under 80kg with 37,30,32 or something else?
Cos it seems pretty chill like how heavy you go or at least different to anything I’ve done before and there’s all kinds of weird exercises and no curls or rows
I really like it, and the results (his across the board not mine specifically) speak for themselves.
I ran advanced large load prep 3 and comp, those are the 4 day programs.
If you have an iphone his app has all of his programs in and only costs like 12.99 which is a bargain for a lifetime supply of programs IMO. Also works as a workout log, and wilks calculator.
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It even has a bench specialisation program 
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Depends. I regularly do 6x3 at 85% which isnt maximal work, but not quite chill. Didn’t hurt my gains either.
There’s definitely room to add exercises though, I put some upper back and bicep work in here and there for sure.
Even easier to add some of that volume if you do one of the 3 day programs.
If you are using my recent training you’ll get a bit of a false impression. at the end of Prep 3 and during Comp there arent many assistance exercises, its all comp lifts. In Prep 1 and 2 ther is more in the way of other exercises. i.e Tomorrow has lat work scheduled in, which could either be horizontal or vertical pulls, my choice.
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