17-11-17
Squat (Beltless) 20kg 2x5, 60kg x5, 100kg 2x3, 140kg x1, 180kg x1, 200kg x1, 217.5kg x1, 167.5kg 4x5
SSB Paused Squat 135kg 3x5
Deadlift 152.5kg 4x6
Belt Squat 60kg 3x8
Smith Hip Thrust 80kg 3x8
BB Row 130kg 5x5
KB Swings 10kg 3x12-15
Hip Thrusts, wow!! Much respect to all the ladies because those are damned hard!!! Gotta sort my Glutes out though!
Everything Beltless, everything felt relatively easy! SSBs were around 3 sec pauses!
18-11-17
Bench 20kg 2x5, 60kg 2x5, 80kg x3, 100kg x1, 120kg x1, 140kg x1, 115kg 3x4
Slingshot 140kg x4
Spoto Press 115kg 2x4
Military Press 60kg x8, 8, 8, 6
Cable Flys 5 plates 3x10
Side Laterals 12.5kg 3x10
Dips BW + 8kg 4x8
Face Pulls 13 plates 4x12
DB Hammer Curls 15kg 2x15
Feeling a little tender today, but its the end of my first proper week back training so it was expected!
20-11-17
Squat (Beltless) 20kg x5, 60kg 2x5, 100kg x5, 140kg x3, 180kg x1, 200kg x1, 220kg x1, 180kg 3x4
Front Squat 122.5kg 2x4
RDL 120kg 3x8
GHR BW 3x8
Pullups BW 4x8
BB Rows 100kg 4x8
4 sets of KB Swings.
Lowered my RDL weight as Im really trying to dial in my hip hinge and get the movement pattern engrained! Glutes are being slightly problematic in that I’m struggling to hip hinge correctly and get them firing, so thats a work in progress for now.
Squat single felt really comfortable, was a pretty quick and easy rep, happy days!
21-11-17
Bench 20kg 2x8, 60kg 2x5, 80kg x5, 100kg x3, 120kg x1, 140kg x1, 102.5kg 4x6
CG Bench 97.5kg 3x6
DB OHP 30kg 2x8, 2x10
V Bar Pressdown 12 plates 4x12
DB Hammer Curls 15kg 2x12
DB Flat bench 35kg 3x10
Face Pulls 13 plates 3x12
Bench is getting more comfortable each passing session, body was feeling a little beat up today but 140 was still quick! Really looking forward to see how things progress!
Deadlifts tomorrow, looking forward to pulling!
22-11-17
Deadlifts (beltless) 60kg 2x5, 100kg 2x5, 140kg x3, 180kg x1, 210kg x1, 235kg x1, 250kg x1 (PB baby!) 177.5kg 4x6
Paused Deadlifts 135kg 3x6
Belt Squat 70kg 3x8
BB Hip Thrusts 80kg 3x8
Chins BW 3x8
Shrugs 120kg 4x10
Was only supposed to pull 235kg today but I was feeling really good! 250kg was pretty quick to my knees, then I hit my slow spot and the bar slowed right down, but I got it! Glutes are definately going to be a focal point for my training.
Jeebus, 250 kg beltless. That’s pretty darn good.
Haha thanks Mark! My belted PB is actually 250kg aswell, be interesting to throw my belt on and see what happens.
My core strength has just rocketed from out of nowhere, must be that volume block I did before my little training break because that was all done beltless!
Build some more strength through the mid part of my pull (from just below the knee) and I think I’ll see some good progress because I think my speed from the floor to lower knee is pretty good, paused may have to be dropped for a cycle or 2 and some rack / block pulls put in.
You’ll be good for 270-280 kg I reckon.
I’d be over the moon with that man! If I could get that for my next meet in April, I’d be happy
I’ve found a belt adds 20-30 kg to my DL, or thereabouts. You might be different, so it may be more or may be less. I know if I pulled 250 beltless I’d happily pick up 270 with a belt. My best beltless (and I pull beltless rarely FWIW) was 235 kg when my Max belted was in the 260-265 kg area.
I think I get 20-25kg on squat, Im not so sure with DL because I used to just rely on my belt all the time!
Not really planning to use my belt again until 4-6 weeks out, so I’ll just keep doing the beltless thing and hope it pushes my belted lifts up
Or you could ditch the belt completely if you find you pull better beltless. Some people do. Not many, but enough that it’s a possibility you’re one of them. I think it comes down to either bracing better without a belt and/or getting into a better starting position.
Thats awesome! good job man.
24-11-17
Bench 20kg 2x5, 60kg 2x5, 80kg x5, 100kg x5, 112.5kg x5
Spoto Press 100kg 4x5
Military Press 60kg 4x6
DB Laterals 12.5kg 4x8
DB OHP 35kg 3x6
DB Rows 42.5kg 4x10
Today was just a mish mash of things, its been a long day at work and I wasn’t feeling too good, so just wanted to get something productive done.
Busy busy weekend with my nephews birthday tomorrow, then the father in laws on Sunday so won’t get time to train around all that and work, back to normal on Monday.
27-11-17
Squat (Beltless) 20kg 2x5, 60kg 2x5, 100kg x5, 140kg x3, 175kg 4x5
Front Squat 117.5kg 3x5
Belt Squat 90kg 3x8
DB Rows 50kg 4x8
BB Hip Thrust 85kg 4x8
Chins BW 5x8
Belt Squat is starting to feel heavy now, even with not much weight, 90kg for sets of 8 is getting close to my 8RM, Quads are popping a little ltely though 
Hip Thrusts, I feel like such a pansy doing them, but they seem to be helping, my Glutes are definately getting some work for a change, especially when I squeeze at the top of every rep!
Left hip is feeling a little tight lately, not fully sure why. Had 2 busy weekends with a lot of walking so maybe that has something to do with it.
28-11-17
Bench 20kg 2x5, 60kg 2x5, 80kg x5, 100kg x1, 120kg x1, 140kg x2 (Rep PB) 120kg 2x4, 120kg x7 (AMRAP)
Spoto Press 115kg 2x4
DB Inc Bench 42.5kg 3x8
Seated OHP 60kg x6, 65kg x6, 70kg x6, 75kg x6
Cable Flys 5 plates 4x10
Dips BW + 8kg 5x8
Face Pulls 13 plates 4x12
Feeling a little beat up this week, last week of this cycle so was expecting it. Got a Deload planned in for next week which I’m ready to, but for the rest of this week I’ve gotta keep pushing through!
Bench felt good today, last rep on my AMRAP got away from me and drifted towards my head but I fought it up.
29-11-17
Deadlift 60kg 2x5, 100kg 2x5, 140kg x5, 180kg x3, 200kg x1, 235kg x2, 187.5kg 3x5 and 1x10 (AMRAP)
6-7” Block Pulls 172.5kg 3x5
GHR BW 3x10
45 degree Back Raise BW + 16kg KB 3x10
Pullups BW 4x8
Shrugs 140kg 4x10
Another good session, everythings feeling good at the moment so I’m trying to make the most of it!
1-12-17
Squat 20kg 2x8, 60kg x5, 100kg x5, 140kg x3, 170kg x1, 185kg 2x4, 1x8 (AMRAP)
SSB Paused Squats 142.5kg 2x4
Deadlift 170kg 8x2
Hip Thrust 80kg 4x8
Belt Squat 100kg 3x8
BB Rows 130kg 4x5
Im so ready for my Deload next week! Feeling pretty beat up, my warmups felt heavy tonight so i’ve no idea where the 8 rep AMRAP came from!
Squat seems like it’s your lift. Better take advantage of that
It definately seems to be man! Everything seems to be on the move at the moment but my Squat keeps surprising me.