2/13/18
Definitely overestimated myself on the 405 deadlift challenge lol. Tried hook and it still felt like shit. switched to double overhand + straps.
405x9 EMOM (still better than last time. Did 365x7)
Bench:
135x10
185x5
225x12 PR!
275x4
Close grip bench:
225x3 long pause
225x1 long pause, 1 Tng. Triceps officially fried
You can scale it. I tried it with 405 and only made it 6 minutes. I should’ve tried 365 or 315 so I could finish the 30 minutes.
That’s a pretty darn good improvement!
2/13/18
Days til comp: 60 (8 weeks and some change)
I think I’m gonna scrap the 531 idea and experiment and cut out regular back squats for this next training cycle a spend a lot more time hammering box squats and front squats. With layers for pressing. something like this: (2 on / 1 off as always, so a training week is 6 days)
Day 1:
High box squat (2-4in above comp depth)
Rows
Assistance
Day 2:
RDLs
Bench layer:
Ramp using comp style bench
Clusters from pins x2-4 sets
HDL x1-2 sets
Assistance
Day 3: OFF
Day 4:
Front squats
Box squats (comp depth) speed work 60-70%
Assistance
Day 5:
Deadlift: moderate weight singles, not going overboard
Incline bench layers
Ramp full ROM
Clusters from pins
HDL: comp bench speed work
Assistance
Day 6: OFF
2/14/18
Broke in box squats today and they felt awesome. All around great session with PRs.
Competition depth Box Squat:
135x5
185x3
225x3
275x3
315x2
Front squat:
225x3
225x2x2 long pause
225x7 PR Remembered mid set that 225x6 was my old best so decided to go for PR
Close grip pin Press: (pin height 20/ 1-2in off chest)
135x8
185x5
225x8 PR
SS with hammer curls for elbow health
25x20,15,20
2/16/18
Short, solid session. Wanted to do box squats, but it was literally me alone in the gym with like 5-6 hot babes, so I decided regular squats looked cooler than high box squats 
Back squat:
135x10
185x5
225x5
275x5
315x4
335x2
355x1
365x1
375x1
385x1
395x1
405x1
At this point I was low on time and was in the middle of getting ready to go, stretching, rolling quads, etc. when I saw a bench with 135 sitting on it, which made me feel bad for skipping bench and decided to do an amrap set, cold bore
Bench press:
135x30
Stupid, but gave me a sick pump. Walked out Alpha lmao
2/19/18
I’ll take a shit ton of rep PRs, please and thank you
Deadlift: dead stop, belt, chalk, mixed grip
155x8
245x3
295x1
335x1
405x4 PR
Snatch Grip DL: deadstop, beltless, straps
245x5
335x3 PR
Bench press: no pause, belt
135x5
185x5
225x1
245x1
275x5 PR
Nothing like a PR, no matter what rep 
Nice work
Nice workman!
2/20/18
Another get in and get out day with a PR
Squat:
135x5
185x5
225x5
275x5
315x10 way fuckin harder than last time. Turned into a breather set after like 6 or 7
Press:
135x5
135x4
135x10 PR
Finished up with one half assed set of chest supported rows and GHRs
nice job on that OHP PR
yeah that looked easy man
Well done
Thanks guys. Slowly getting stronger, one PR at a time lol
Right, one pr at a time but setting multiple per workout.
Good job man!
2/22/18
Shitty day. Was wanting to get 405x5 in wraps for squat, but 315 felt so bad I just called it. I was wanting to get 315 for a comp pause on bench, but was barely able to hit it TnG (technically still a PR though, since the only other time I’ve ever done it was in some elbow sleeves that added like 10-15lbs to my bench and had my ass off the bench)
Squat:
135x5
185x5
225x3
275x3
315x2
Bench Press:
135x3
185x2
225x3
275x1 paused
295x1 paused
315x1 PR
2/26/18
Started a psmf 2 days ago.
Starting weight: 277 a lot of water and food bloat
Morning weight today: 271 (-6lbs)
Time to show a modicum of discipline for once in my life and stick it out for the next 2 weeks. Will be doing fat loss intervals as described on thibarmy. Basically cycles of 2wks of psmf, 1wk build up to maintenance, repeat until unfat. Will definitely have to tone down training while dieting this way
2/26/18
Very good training session today, came out feeling strong. Looked up CTs strength circuits thanks to @anon50325502 mentioning them in another thread, and tried out a shortened version to see what it was about
Giant set:5,4,3,2,1 (30 seconds rest between exercises. 1-2 min between sets)
Front squat:135, 185, 225, 245, 275
Push press: 135, 155, 185, 205, 225
CS* Row : 115, 135, 145, 160, 180
Superset:
Ab crunch machine: 90x2x30
Hammer DB curls: 20s x2x20
Elliptical intervals:
20/40 sprint/jog x5
Edit: went home for about an hour, drank some protein and walked a few miles around the park for about an hour and a half, then I lost my wallet at the park, had a mini stroke, did another mile and a half lap around the park, only to realize that I had left it at my house. So at least 4-5 miles walked total
I did CT’s strength circuits some 1½ or 2 years ago.
Almost forgot them, they are bad ass.
Did them at home with SGDL, Bench, pull ups. Only one bar so did another round with Squats and OHP. They are awesome. For weight loss, I think they could work, the body is working on overtime.
Good luck with the psmf— what is that? yeah I could google it or go to thibarmy, but I’m lazy. And you might think it’s cool to reveal it
Yeah I figured it was a way to still use heavy weights while working on work capacity. I’ll only be doing them twice a week on the psmf weeks and four times on maintenance weeks. Instead of the 5 times/week reccomended in the article. So it’ll be
Day 1:
Circuit
Easyish intervals
Day 2:
Steady state ~30 minutes
NEPA
day 3: OFF
Day 4:
circuit
Easy intervals
Day 5:
Steady state ~30
NEPA
Day 6: OFF
Repeat
Protein Sparing Modified Fast
The V-diet, Berardis get shredded diet, Lyle McDonald’s Rapid Fat Loss Manual, etc.
Basically a 2 week diet blitz where you only eat lean meat up to 1g/lb of LBM of protein, with a shit ton of leafy greens and fish oil/ healthy fat supp
I’m cheating and using a little protein and a half scoop of plazma before training. My cals the last two days and today are about 1100-1500 kcals.
It’s not unheard of to lose 15-20lbs in 2weeks. There’s a slight rebound that eventually evens out and results in a still-pretty-good net gain
I’ll be cycling through two weeks of that and and one week around maintenance the repeat
Edit: also eating IF style, 8 on/ 16 off day three and I’m actually feeling good
Ahh that’s a pretty sure way to shred some fat 
I read an article here on T Nation about 2 weeks low cals 2 weeks maintetance.
And in theory it should work.
Looking forward to the result