Hey man, what kind of work (recovery, prehab, assistance, whatever) do you do to keep your shoulders, knees and lower back healthy?
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BW 95.4kg - I had a very tasty weekend.
Stepping volume up a notch and trying to keep intensity lower for at least a couple of weeks. Daily maxes are now triples, typically on lighter variations, and Iāll be doing more accessory/bodybuilding work. Both to take stress off the joints but also see if I can put a bit more mass on around the shoulders and chest to provide a base for some bigger pressing.
Squat - warmup
Overhead squats
Bar x 5
40kg x 4
50kg x 3
60kg x 2
70kg x 1
Front squat
Sleeves on
3 sets from 70kg to 110kg
Ss/ Wide neutral chins
3 x 5
Squat - daily max
Front squat
120kg x 3
127.5kg x 3
135kg x 3 @ 8.5
Squat - completely ignore well thought out volume accumulation plan and test singles
Front squat
Belt on
145kg x 1
155kg x 1 @ 9
162.5kg x F - attempted my all time PR on the off chance that peaking for Saturday then resting and eating yesterday had made me strong. It had not. Not quite enough in me to get through the sticking point,
Hit 160 a few weeks ago anyway and thatās a good number to gauge progress on these off.
Bench - warmup
Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ DB rear delts
8s x 4 x 15
Bench - daily max
Close grip bench
90kg x 3
97.5kg x 3
105kg x 3 @ 9 - good and smooth
Bench - back offs
Comp. bench
95kg x 3 x 5 @ <8
Ss/ DB rear delts
8s x 3 x 15
Benching without the belt for a little bit to see how it affects setup/arch height. Primary focus of back off volume will be be comp bench. Iāll be building to something around 25 total reps with 100kg.
Accessory work
Circuit of DB curls, laterals, calf raises, and pressups
2 rounds of 20 on each with light weight.
Just gonna do this as a finisher every session (will add rounds) and see how I get on recovery wise. Today I just got a little pump.
See above post about massage and acupuncture - Iām well overdue a session.
It comes down to managing intensity smartly, holding form, and choosing exercises which work around whatās sore on that day. Then a load of stretching and foam rolling. And all the upper back work and light lower back stuff you see in the log.
I was surprised over the last couple of weeks how well my lower back and shoulders tolerated daily heavy low bar and bench, but they did. I have also discovered I can come into a session having had achy knees all day, nail heavy squats, and walk out with them feeling brand new. Most muscular stuff too - it hurts until I get it moving.
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BW 94.6kg
Squat - warmup
Overhead and front squats
Sleeves on
5 sets from bar to 110kg
Ss/ Facepulls
Some x 5 x 20
Squat - daily max
Front squat
120kg x 3
130kg x 3
135kg x 3 @ 8
Squat - back ups
Low bar
120kg x 3
140kg x 3
160kg x 3
170kg x 3 - first was a bit iffy but otherwise all good. Beltless and reps felt a bit odd since its been a few weeks since I did either of those on low bar.
Ss/ Pullups
4 x 5
Bench - warmup
Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 3
97.5kg x 3
105kg x 3 @ 9 - glute cramp
Bench - back offs
Comp. bench
97.5kg x 3 x 5 @ 9
Ss/ Circumduction/Lu raises
Some x 3 x 10-15
Accessory work
Reverse hypers
3 x 10 - to move the butt around a bit
Circuit of DB curls, laterals, calf raises, and pressups
2 rounds of 20 on each with light weight.
BW 93.2kg
Squat - warmup
Overhead and front squats
Sleeves on
5 sets from bar to 110kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Front squat
Belt on
120kg x 3
130kg x 3
140kg x 3 @ 8 - I definitely couldāve gone for more, opted to establish a baseline triple for belted front squats instead. This is the weight I want to work up to for paused beltless triples.
Squat - back offs
Front squat
130kg x 3 x 3
Ss/ Chins
10kg x 3 x 5
Bench - warmup
Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Band facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 3
100kg x 3
105kg x 3 @ 8.5 - feels good, will go up next time
Bench/press - back offs
OHP
Bar, 30, 40, 50kg for 3s
Ss/ Pullups
Some x 4 x 5
OHP
Belt on
60kg x 3 x 5 - these felt rough. Planning on a decent amount of overhead work this cycle anyway, so hopefully itāll come along. A lot of it feels mobility related so will hammer thoracic stuff. Shouldāve filmed some.
Accessory work
Circuit of DB curls, laterals, calf raises, and pressups
2 rounds of 20 on each with light weight.
BW 94.2kg
Squat - warmup
SSB (bar is 24kg)
Sleeves on
5 sets from bar to 124kg
Squat - daily max
SSB
Belt on
144kg x 1
164kg x 1
174kg x 1
184kg x 1 - 10kg PR @ 9
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Bench - daily max
Comp bench
90kg x 1
100kg x 1
110kg x 1
115kg x 1
120kg x 2 @ 10 - doubled my 3rd from 5 days ago. Also ties all time PR Iām pretty sure.
Deadlift - volume day - warmup
Conventional pause pulls - just below tibial tuberosity
70kg x 3
100kg x 3
130kg x 2
Straps
160kg x 2
Deadlift - volume day - working
Belt
180kg x 5 x 2 @ easy.
Took a break from the heavy triples and volume sets today. Was planning on the comp lifts for singles but there was no free bar so I jumped on the SSB and it worked out well. Good benching especially with the amount of chest and triceps doms right now.
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BW 93.8kg
Squat - warmup
Pause front squats
Sleeves on
5 sets from bar to 110kg
Ss/ Wide neutral chins
BW x 2 x 5
10kg x 3 x 3
Squat - daily max
Pause front squat
120kg x 3
130kg x 3 @ 8 - way easier than expected, had to go up
135kg x 3 @ 9
Squat - back offs/basically speed work
Front squat (ātngā)
120kg x 5 x 2 - speedy. Working on keeping everything set up right in my upper back. Did the last one Frankenstein style which was probably counterproductive to that goal
Ss/ Wide neutral chins
5 x 5
Bench - warmup
Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 3
100kg x 3
107.5kg x 3 @ 9 - really nice
Bench - back offs
Football bar bench - mid grip semi prone. Assume bar is 20kg.
Couple of quick warmups
90kg x 3
100kg x 3 x 3
Ss/ Straight arm pulldowns
Some x 4 x 20
Circuit of DB curls, laterals, calf raises, and pressups
2 rounds of 20 on each with light weight.
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BW 93kg
Squat - warmup
Front squat and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Front squat
Belt on
120kg x 3
132.5kg x 3
145kg x 3 @ 8.5
150kg x 3 @ 9 - 1 rep PR
Squat - back offs
Front squat
132.5kg x 3 x 3
Ss/ Pullups
3 x 5
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
CGBP
90kg x 3
100kg x 3
Belt on
105kg x 3 @ 8.5
110kg x 3 @ 9.5
Bench/press - back offs
Football bar OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 5
Ss/ Facepulls
Some x 4 x 20
Football bar OHP
60kg x 3 x 6
Ss/ DB rear delts
6s x 3 x 20
Circuit of DB curls, laterals, calf raises, and dips
3 rounds of 10-20 on each with medium weight.
Good session if a little drawn out - took everything very slow today as a bunch of the uniās powerlifting society were around and we were shooting the shit.
Yesterday
BW 93.6kg
Squat - warmup
Pause front squats and overhead squats
Sleeves on
5 sets from bar to 110kg - tied my overhead squat PR with 80kg in the process. If I worked it thatād probably jump up fairly quickly.
Ss/ Facepulls
5 x 20
Squat - daily max
Pause front squat
120kg x 3
130kg x 3 @ 8
136kg x 3 @ 9 - went for the small 1kg improvement over last session
Squat - back offs
Box squat - comp style, deload about 10% onto the box
120kg x 3
140kg x 3
160kg x 3
Ss/ Facepulls
3 x 20
Speed work
Banded box squats - green bands - 20kg at top, deload completely about halfway down. Not the best setup and couldnāt be bothered with it so I stopped after a couple of sets.
100kg x 2
120kg x 2 - front squatted the first for lolz
Bench - warmup
Comp. and close grip bench
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 3
Elbow sleeves, wrist wraps on - forgot these existed haha
100kg x 3
107.5kg x 3 @ 9
Bench - back offs
Incline bench press
Couple of warmups
90kg x 1
90kg x 2 x 3
90kg x 2
Havenāt done incline in ages and didnāt focus all that much whilst doing it today so not my best numbers on it. Donāt know if I can be bothered/if itās a worthwhile movement to push. Feeling my pressing is best served by continuing this positive flat pressing trend and getting overhead work in, and incline would cut into both of those.
Circuit of DB curls, laterals, calf raises, and pressups
2 rounds of 15 on each with medium weight.
BW 93.1kg
Visited a friend last night, late night them a longish drive in three morning before straight into the gym. Felt rough but on reflection an alright session.
Squat - warmup
Front squats and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Pullups
5 x 5
Squat - daily max
Front squat
Belt on
120kg x 3
135kg x 3 @ 8
150kg x 3 @ 9
155kg x 2 @ 9 - wussed out of the 3rd.
155kg x 1 @ 8 - to hit that 3rd. Wouldāve been a 5kg PR over 3 days so canāt complain haha.
Squat - back offs
Anderson front squat
Belt off
120kg x 3 x 3 - hard. Like wow.
Ss/ Chins
3 x 6
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 3
100kg x 3
107.5kg x 3 @ 9
Bench - back offs
Comp. bench
100kg x 3 x 4
Pressed for time so no BB stuff.
BW 94.5kg
Worked a night last night and not feeling 100% today.
Squat - warmup
Low bar, front and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Low bar
Belt on
160kg x 1
170kg x 1
180kg x 1
190kg x 1
200kg x 1 @ 8.5
210kg x 1 @ 8.5
220kg x 1 @ 9
220 feltā¦ okay. Decided to unrack 230kg and, if it didnāt feel like ass, go for it.
It definitely felt like ass and I shouldāve taken it as a heavy unrack and left it there. But 2.5kg lifetime PR was calling and I gave it a go. Little more speed on the way down and a bit more guts on the way up and it wouldāve been there but as it was when I hit that mid range wall today I wasnāt gonna break through it.
All the benches were occupied and I was tired so I took this as a max squat day and went off to sleep.
BW 94.5kg
I was gonna preface this post by saying Iām pretty sure Iām coming down with something, but then I had a good session which kept getting better so apparently front squats are the cure for the common cold.
Squat - warmup
Pause front squats and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Pullups
5 x 5 - had a really weird glute cramp on one of these.
Squat - daily max
Pause front squat
120kg x 3
130kg x 3
137.5kg x 3 @ 9 - steady progress on these
Squat - back offs
Front squat - tng
Belt on
132.5kg x 3 x 3
Ss/ Chins
3 x 6
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ DB rear delts
8s x 4 x 15
Bench - daily max
Close grip bench
90kg x 3
Belt on
100kg x 3
110kg x 3 @ 9
Bench - back offs then ups then offs again
Comp. bench
100kg x 3
105kg x 3
110kg x 2 x 3
Suttcliffe press
100kg x 3
Decent amount of back off volume at decent weight to make up for missing bench yesterday.
Deadlift - heavy day
Conventional pause pulls - at tibial tuberosity
70kg x 1
100kg x 1
120kg x 1
150kg x 1
170kg x 1
190kg x 1 - double overhand for lolz
Belt on
200kg x 1 @ 8
210kg x 1 @ 8.5 - paused this a little high
220kg x 1 @ 9 - good, little shaky and uneven off the floor but solid pause at the height I was aiming for.
Circuit of DB curls, Lu raises, and GHR
2 rounds of 10-20 on each has with whatever.
BW 94.1kg
Squat - warmup
Overhead squats
Bar x some + Sots press
30kg x 1 + Sots press
40kg x 1 + Sots press
50kg x 3
60kg x 2
Sleeves on
70kg x 1
80kg x 1
90kg x F - just barely
Front squat
60kg x 2 and 2 push presses
80kg x 1 and push press
90kg x 1 and push press
100kg x 1 and push press - ties push press PR
Push press
105kg x 1 - 5kg PR and beltless too
Front squat
110kg x 1
Ss/ Narrow neutral chins - thrown in here and there
4 x 5
May have got a little distracted during that warmup.
Squat - daily max
Belt on
Front squat
120kg x 3
135kg x 3
142.5kg x 3
152.5kg x 2 + F - NEARLY ARGH so close. Then again my back is tired from desds and failed low bar so Iāll give myself that. Probably if I hadnāt fād about with push press Iād have had it. Sets working up felt ok but I knew this was gonna be a bit of a push, and for that reason I shouldāve stayed at 150 or less. Failing lifts isnāt in the programme.
Squat - back offs
SSB - paused
Belt off
64kg x 5
104kg x 3 x 5
Ss/ Narrow neutral chins
4 x 5
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Floor press
90kg x 3
100kg x 3
105kg x 3 @ 8.5
Bench - back offs
Floor press - 3 count pause first 2 reps, obnoxiously long pause last reps
100kg x 3 x 3
Ss/ Pullaparts
3 x 20
Accessory work
Z-press - 8th pin/at top of nose. Can probably set pins lower but tbh I do these to check my overhead mobility at the top of the movement so cutting out the bottom half of the rom is no big deal.
Bar x 5
30kg x 5
40kg x 5
50kg x 5
Shoulder mobility at the top way better than last time I did these. No idea what I did to warrant that but Iāll take it.
Circuit of BB curls, calf raises, and ring pressups
2 rounds of 15 on each.
Have been close gripping for almost every bench session because I totally forgot to include any variety other than the occasional comp bench session. Hence the floor press today. Will include that more.
Only a few sessions of triples left before the āvolume phaseā is over and I switch back to singles. Will keep close grip and floor pressing a lot for the first couple of weeks and get some comp bench in. Squats will be front and comp. I want PRs in all 4 lifts.
Have had lateral knee pain in my right knee for the past few days on full l flexion even unloaded. It moves around a bit and the muscles are tender so Iām hoping itās just tightness and I can mash it out but Iām a little worried about a meniscus tear.
Uni powerlifting society is holding a month meet on the 9th or 10th and Iāll l show face there but itāll be just another training session for me.
I talked a lot in this log.
BW 93.6kg
Squat - warmup
Pause front squats and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Shins to bar
5 x 5
Squat - daily max
Pause front squat
120kg x 3
130kg x 3
140kg x 3 @ 9 - hit my goal on these for this cycle. Will keep them in as as back off exercise for the next cycle.
Squat - back offs
Front squat - tng
Belt on
140kg x 3 x 2
Ss/ Ring chins
3 x 6
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ DB rear delts
8s x 4 x 15
Bench - daily max
Close grip bench
90kg x 3
100kg x 3
Belt on
107.5kg x 3 @ 9
Bench - back offs
Comp. bench
100kg x 3 x 5
Ss/ Pullaparts
3 x 20
Circuit of DB curls, Lu raises, and reverse hypers
2 rounds of 10-20 on each with whatever
Pressing feeling pretty sub par today. Squats ok. Got through this session pretty rapidly.
BW ?
Pressed for time today but good daily maxes on both squats and pressing then some nippy speed work.
Squat - warmup
Front squat
Sleeves on
5 sets from bar to 110kg
Squat - daily max
Front squat
Belt on
120kg x 3
135kg x 3
145kg x 3
152.5kg x 3 @ 9 - could hit 155 today but happy to crack past 150 finally
Squat - back offs
No
Bench - warmup
Floor press - paused
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Floor press - paused
90kg x 3
100kg x 3
110kg x 3 @ 9 - obnoxious pause on last rep. 2 rep PR but thatās basically noob gains.
Deadlift - speed day
Deficit deadlift - 2 inch
70kg x 1
Add two green bands - fair amount of tension at the top. Iād guess 50-70kg. Looped over bar just outside my hands then under the plate I was standing on for the deficit.
70kg x 2 x 1
90kg x 2 x 1
110kg x 2 x 1
130kg x 2 x 1
140kg x 2 x 1
Add belt
150kg x 2 x 1
Not the best setup for banded pulls but it was quick and easy. Probably even easier would be reverse bands. Will have a fiddle with those.
Tomorrow is a rest day then itās back to singles. Pretty heavy week of uni work coming up so might have a few off days but will be in to train as normal and will see how I get on.
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Block summary
Days: 14
Sessions: 14 - one days rest post meet before the block began.
Average BW: 94.05kg
Average DMs - all triples:
Front squat (beltless, sleeves, paused) (4 sessions): 137.125kg
Front squat (beltless, sleeves) (2 sessions): 135kg - right at the start of the block
Front squat (belt, sleeves) (6 sessions): 145.88kg, also two sessions where I pushed it after the top triple and only managed doubles at 155kg and 152.5kg.
Close grip bench (10 sessions): 107.25kg
Floor press (1 session): 110kg
Other lifts:
Low bar (belt, sleeves): A good 220kg single 9 days post meet and solid push at 230 for a PR attempt.
Comp. bench: 1 session with a PR double at 120kg
Safety squat bar (belt, sleeves): One session with a 10kg PR at 184kg.
Deadlift: volume session 180kg x 5 x 2 paused, heavy session up to 220kg x 1 paused. Couldāve done more.
Dod an alright amount of overhead work and will keep that trend going.
All other assistance stuff good. Enjoyed a bit of bodybuilding volume type work and mightāve got a little of the post meet weight gain to be muscle.
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BW 96kg. Had the runs on Saturday, took a load of imodium, and have been bunged up ever since.
I finally canāt deny that Iām full of shit.
A ton of warming up before todays lifting. I drank a lot on Saturday, starying almost immediately after the days PR triples. Barely ate either.
As a result Iāve had just about the worst muscle pain Iāve ever had over the past 48 hours.
To be young and stupidā¦
Anyway, doing singles again.
Squat - warmup
Front and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Front squat
Belt on
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1 - ties ā93kgā PR @ 9
165kg x F - unracked too far back on neck, lost consciousness on unrack and bailed
Squat - back offs
Front squat - paused
Belt off
130kg x 2 x 3 - yup k
Ss/ Chins
BW x 2 x 6
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Chins
4 x 6
Bench - daily max
Floor press
90kg x 1
100kg x 1
110kg x 1
115kg x 1 - 5kg PR
Bench - back offs
DB incline bench - Elevator set through middle 4 incline settings
30kg x 4 x 8
Ss/ DB suitcase row
30kg x 4 x 12
Good session especially for how sore I was going in. Will baby myself in warmups for a little bit.
BW 95.3kg
Squat - warmup
Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Chins
5 x 5
Squat - daily max
Low bar
Belt on
160kg x 1
175kg x 1
190kg x 1
200kg x 1
210kg x 1 @ 9
215kg x 1 @ 9
Squat - back offs
Low bar - paused
180kg x 2 x 2
Ss/ Chins
10kg x 2 x 5
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
115kg x 1 @ 9
117.5kg x 1 @ 9 - ties PR and way smoother with a longer pause. 120 not far off.
Bench - back offs
Comp. bench
100kg x 5
105kg x 3
Ss/ Pullaparts
2 x 30
Deadlift - volume - warmups
Conv. deadlift
5 warmups from 60 to 140kg
Ss/ GHR
5 x 5 - last couple of sets mucked around with a banded setup which put horizontal force on me at the top of the movement where the weight is deloaded
Deadlift - volume - working
Conv. deadlift
160kg x 1
180kg x 1
EMOM
190kg x 8 x 1 - hip flexors a bit angry
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BW 96.5kg.
Damn. Thatās staying up longer than Iād like. Especially in the lead up to Xmas.
Threw some KB swings and box jumps into the warmup. That was fun.
Squat - warmup
Front and overhead squats
Sleeves on
5 sets from bar to 110kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Front squat
Belt on
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1 - ties ā93kgā PR @ 9
163kg x 1 @ an easier 9 - ālooked like a 5rmā.
0.5kg lifetime PR but weighing 10kg less and moving much faster and cleaner.
Squat - back offs
SSB
Belt off
Several warmups
124kg x 2
144kg x 2
154kg x 2 - moved really well for beltless
Ss/ Pullups
BW x 3 x 6
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Floor press
90kg x 1
100kg x 1
110kg x 1
115kg x 1 @ 9 - ties PR from Monday. Donāt see myself pushing these that far past this for a while just in terms of comfort with the lift but thatās ok because I feel like theyāre gonna get my bench up.
Bench - back ups
Slingshot floor press - grey bench blaster
115kg x 1
120kg x 1 @ 8
Ss/ Pullaparts
2 x 20
Bench - back offs
Floor press
100kg x 3 x 3
Ss/ Chins
10kg x 3 x 6 - couldnāt find the belt, balanced a plate on my toes lol.
Last set drop to
BW x 5
Quick bb circuit of curls and laterals etc
2 rounds
BW 96.3kg
Squat - warmup
Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Low bar
Belt on
160kg x 1
175kg x 1
190kg x 1
205kg x 1 @ 8.5
215kg x 1 @ 9
222.5kg x 1 @ 9.5 - hahahahahaha hahahahahaha 2.5kg comeback PR. 5kg to all time best. Did lose a bit of tightness, 215 warmup was comparatively a much better lift.
Squat - back offs
Pause low bar
190kg x 2 x 1
Ss/ Pullaparts
2 x 20
Bench - warmup
Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
115kg x 1 @ 9
120kg x 1 @ 9 - 2.5kg PR and my 3rd attempt at the meet lol. Should be good for an all time bench PR soon.
Bench - back offs
Comp. bench
100kg x 3
110kg x 5 - PR? PR.
Ss/ Pullaparts
2 x 30
BTN push press
100kg x 1 cos lol
Power clean
90kg x 1 cos lol
Hang muscle snatch
Bar x 5
30kg x 5
40kg x 5
50kg x 5
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