Some nice squatting there mate.
1 Like
Keep up, Irish! 
3 Likes
Your work trips sound much nicer than mine. Iām lucky to get a crappy breakfast spread.
ā¦Although, I am going to San Fran next month.
2 Likes
Haha I was just testing you 
Congratulations, you have been promoted to detective!
4 Likes
@kleinhound - The training logs on here are awesome for that. Iām constantly being influenced/encouraged by other logs.
@I_Luc - Thanks man, there are feeling rock solid at the moment.
@dchris - These have been by far the best lunches Iāve had while away for work! Keeping the bulk going.
8 Likes
05/15
BENCH
135x5
185x5
225x5
275x3
305x4
305x3
275x3
225x10
135x10 Paused
HAMMER STRENGTH INCLINE
Bunch of reps at various weights. Failure achieved.
CHEST SUPPORTED LEVER ROW
Bunch of reps at various weights.
TRICEPS ROPE PUSHDOWNS
Bunch of reps at various weights.
CABLE ROPE LAT RAISES
Bunch of reps at various weights.
DB SEATED OHP
40lbs x 10 x 4sets
Good workout with a lot more volume that Iām used to. I ate for a a family of four on this day so figured Iād giver hell in the weight room. Felt great.
11 Likes
Yum! I see that diet coke there!
Some dedication going on in here! Good on you!
3 Likes
Bustedā¦ But 0cals!
2 Likes
Great workout Sleepy 
1 Like
Well, I over-indulged a couple nights with my co-workers leaving me in no shape to workout the following day. So today Iām playing a bit of catch up.
Knees were feeling pretty beat up from my workout on Monday, I think I went a little overboard on my volume for the backdown setsā¦
05/19
SQUATS
135 x 3
225 x 3
315 x 3
365 x 3
405 x 1
435 x 1
455 x 1
495 x 3 ā Rep PR
Kept volume low for squats so I didnāt aggravate my knees any further.
Bench
135 x 5
185 x 5
225 x 5
275 x 3
295 x 1
325 x 4 ā Rep PR (Paused first rep, TnG next 3) RPE 10
8 Likes
Tomorrow is my last day of my regular program. Then next week I start my 3 week peak to my meet on June 9th.
Video of 495x3 Squats:
12 Likes
Nice squats, well done mate.
1 Like
Good luck with three week peak to meet! Looking forward to seeing how you do! You must be very busy with so much stuff going on! Nice squats!
2 Likes
Damn Sleepy
not one rep PR but two ā¦ Awesome
and squats looked so so solid thumps up man
1 Like
@simo74 - Thanks man, squats have been feeling strong!
@littlelee - Thank you! Things are quite busy right now. We are getting close to being moved out now. Will be temporarily moving into an apartment about 5mins away from where we will be building our house. Iām going to be setting up my home gym in a friendās basement who is 2mins away from the apartment we will be staying at, so at least I donāt need to go to a public gym!
@mortdk - When it rains, it pours! Here comes another rep PR for you.
Last day of prep, and then to start the peak:
05/20
225 x 5c, 3s
315 x 3s
405 x 1s, 3c
455 x 1s
495 x 1s
555 x 1s
555 x 1s
555 x 1s
555 x 1s
555 x 1s
525 x 5c ā Rep PR
DB Rows
100lbs x 12, 12, 12, 12
555lb Sets and my AMRAP at 525lbs:
Here we are 3 days later and my back is still VERY tight. Squat rep PR one day, deadlift PR the next and then add all the moving Iāve been doingā¦my lower back is torched.
13 Likes
And still gently putting those weights down.
Youāre really an inspirational guy Sleepy.
Very solid lifting and strong PRās man.
2 Likes
Will you pull sumo for comp?
1 Like
Thanks @mortdk. I appreciate it!
Yes, I will be pulling sumo in the comp @littlelee. It seems to be my best for moving big weights at the moment!
Last night a friend and I moved my home gym out to his place (most of it). Iām setting up my yoke in his basement as a rack and will do my workouts there going forward. Iām going to miss my gym! Wow was I exhausted after moving the entire gym out of my basement and into hisā¦that was a lot of stairs with a lot of weight!
Woke up this morning with a sore throatā¦I think this is self-induced from pushing a little too hard. It has been a lot of late nights and early morning as well, so Iāll try to catch up on some sleep tonight.
Falling a little behind on my peak, which Iām not happy about, but it is what it is. Any recommendations on how to adjust at this point instead of just trying to cram all the work in @BOTSLAYER? Should I just start with Thursday workout and skip the Monday/Tuesday work?
2 Likes
I chose 2nds that should be good and 3rds that might need to be lowered. You might need to adjust these as your peak goes on but at the same time in a peak you will feel better the later in the taper.
Long pause all of your Bench reps in Peak Weeks. (This is also the reasoning for the pretty low open on Bench.)
I think you have more time than 2 weeks so if you have room for one more workout I would make Workout #4 into 2 separate workouts. If the reps start to slow down drop the weight by 5-10%. This is more about getting singles work in and priming your body for that. We would prefer not to grind.
10x1@80
10x1@83
EDIT: I CANT COUNT DAYS LOL but fixed in peak page
Last Warm Up is usually ~85%
This is how I run peaks. Most prefer to do nothing heavy peak week. I prefer to build that week into the taper. If you prefer to Skip Workout #1 I would either aim to do more singles (5-7) or get heavier (work up to 2nd) on Workout #2.
EDIT: Are you Squatting/Benching once a week? That would change the %s a bit.
3 Likes
Thanks for the tips!
I have been following the program you laid out exactly up until last week when I was out of town for work. This messed things up a bit and has thrown this week offā¦also moving.
So from the template I was following it looks like Iād have 8 workouts before my contest, or would you recommend getting squats/bench/deadlift all done in one workout (4 total workouts)?
Iām currently squatting and benching twice a week. Shoulders feel great, and squats are feeling strong (knees just started to feel beat up last week).
1 Like