30/04 CMS 2 W4D1
Bodyweight 90.0kg
Squat
10@20
5@40
5@60
5@95
4@115
2x3@135
Added belt
2x3@155
2x2@165
2x3@155
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
2x3@110
4x2@115 (3 last set)
Flye / rear delts
5x10@30s
Squat
5@105
4@125
Add belt
3x3@145
Leg raise
5x20
Felt a bit more awake today, which was good. I definitely needed it today; this one was tough. I’m sure feeling the extra 5 kegs on the squats. It’s been workable though, and my form hasn’t gone to hell, so onwards and upwards.
Bench was good. I’m putting as much effort into the setup as possible, and it’s once again paying off. The speed of the top weights is getting pretty decent.
PM Mooooore Work
Calves. High reps, angled feet in and out.
My right knee is a bit tender so some light TKEs.
01/05 CMS 2 W4D2
Bodyweight 90.5kg
Bench press last rep paused
10@20
5@50
5@70
4@80
2x3@95
6x3@110
Deadlift
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
3x3@220
3x2@230 held for 20 seconds
Bench press last rep paused
5@75
5@90
4x4@105
Reverse band leg press
20@4 plates per side
20@6
20@8
A bit fatigued and after yesterday, but soldiered through. I’ve started again with an extra bench day and will therefore drop the military press, which I will either keep for Saturday or phase right out as the next meet approaches.
Bench was strong, if a little slow; not too sloppy for the second day running. No issues with shoulders, pecs or anything. Deadlifts were a bit slow too, but tight and very smooth.
Should try to get some upper back done tomorrow, even if it’s only with bands.
02/05 Extra Schmerzen
Back.
Meadows rows 4x10 up to 70kg
Low row 3x10@75 wide neutral grip
03/05 CMS 2 W4D3
Bodyweight 89.0kg
Bench press last rep paused
15@20
5@50
5@70
4@80
2x3@95
5x3@110
Squat
10@20
5@40
5@60
5@95
4@115
2x3@135
Added belt
5x3@155
Bench press last rep paused
5@70
5@85
4x5@100
Flye / rear delts
4x10@30s
Natural GHR with assistance
4x12
No energy, weak as a baby. Had to rush, too, which made things fantastic. Everything felt like a sack of crap; but at least it’s done. Not happy with the form or speed. Have to have a bad one every now and then, I suppose.
Extras
Calves, same as earlier in the week:
5x30 seated calf
5x30 (plus partials) toe press
Calves feel massive (but they aren’t)
04/05 CMS 2 W4D4
Bodyweight 90.0kg
Deadlift to knees
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
4x2@220
Incline bench press last rep paused
10@20
5@60
4@80
4@90
4@100
3x4@80
Military press
10@20
5@60
5@70
5@75
2x5@70
Rack pull
3@150
3@180
3@205
Alternate grip
2x3@230
Add belt
1@260
1@270
1@260 held for 20 seconds
Good morning
5@60
5@90
2x5@110
Back extension
4x12@BW plus band
Still feel like crap. Training wasn’t too bad, but I’m well and truly knackered.
Brother-in-law’s bucks night tonight
05/05 Extra
Shoulder prehab; band face pulls and prone Ys
06/05 CMS 2 W5D1
Bodyweight 90.0kg
Bench press last rep paused
15@20
5@50
5@70
4@80
2x3@95
5x3@110 (4 last set)
Squat last rep paused
10@20
5@40 5@60
5@95
4@115
2x3@135
Added belt
5x3@155
Bench press last rep paused
5@75
4@90
4x3@105 (5 last set)
Flye / rear delts
4x10@32.5s
Close grip floor press
6…1@100 dropset
5…1…1@80 dropset
9…3…3@60 into 3x20 band pushdowns
Good morning
6@60
6@100
2x5@120
Had quite a good crack at this one. The energy and focus were somewhat improved. I’m feeling a little down on strength, but not dramatically so. Unfortunately, I’ve started to feel a rib joint that was loose about a year and a half ago. It’s not stopping me doing anything, but it’s quite distracting. I can’t remember what solved it last time, either, so I’m not sure of the best approach to fixing it.
07/05 Extra
Biceps
Calves
Shoulder prehab
08/05 CMS 2 W5D2
Bodyweight 89.0kg
Deadlift
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
5x3@220
Bench press last rep paused
10@20
6@50
6@70
5@80
4@90
2x3@100
3x2@110 (4 last set)
Pausing every rep
2x3@100
4@95
5@90
6@80
7@75
8@70
Flye / rear delts
4x8@32.5s
Deadlift to knees
Sumo
5@60
4@140
4@160
3@190
Conventional
4x3@190
Back extension
3x20@BW
Not what I’d call memorable, but at least everything moved easily. Mainly because it was a bit of an easier program today. Still feeling pretty beaten-up.
09/05 Extra back work
Band straight arm pulldowns into lat pulldown: 4 sets 15/8
Band lateral raises
10/05 CMS 2 W5D3
Bodyweight 90.0kg
Squat last rep paused
10@20
5@40
5@60
5@95
4@115
2x3@135
Added belt
3, 2@155
Bench press last rep paused
15@20
5@50
5@70
4@80
2x3@95
5x3@110
Pretty shitty session, by any definition. Squats felt Ok until I had to hit the bathroom after every other set for fear I’d wreck my shorts. More than a little distracting. Bench wasn’t as bad due to less pressure on my guts, but it was rough getting set up. Definitely had to kill this one.
11/05 CMS 2 W5D4
Bodyweight 89.0kg
Bench press last rep paused
15@20
6@50
6@70
6@80
4x6@90
Deadlift
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
6x2@220
Leg press
3x10@3pps
Pullup / cable curl / dip / overhead triceps extension
3 sets
Little bit better today, but still sick. The time has come for a little deload, I think. It’s certainly been a while since I’ve taken one. I’ll probably just repeat this week, but with singles only for the top sets.
Really rushed the deadlifts, and got all the working sets done in about 7 minutes, which wasn’t too terrible. Got some arms in too, so I’m swole for my brother-in-law’s wedding 
13/05 Extra back work
Inverted rows 8x15@BW
14/05 CMS 2 Slight Deload
Bodyweight 89.5kg
Bench press last rep paused
15@20
5@50
5@70
4@80
2x3@95
5x3@110 (4 last set)
Squat
10@20
5@60
5@95
4@115
Bench press all reps paused
5@80
4@90
4x3@105 (5 last set)
Close grip floor press
7…1…1…1@100 dropset
15…5…3@60 into
4x20 band pushdowns
Bulgarian split squat
5x10@BW
Natural GHR with assistance
4x12@BW
Giving my ribs and knees a break from the volume of lower body work. Hopefully some accessorising will help things progress this week.
PM Extra
More inverted rows, sets of 25
17/05 CMS 2 Deload
Bodyweight 89.5kg
Squat
10@20
5@60
5@95
4@115
2x3@135
5x1@155
Bench press last rep paused
15@20
5@50
5@70
4@80
2x3@95
5x3@110 (all reps paused last set)
Flye / rear delts
4x10@32.5s
Close grip floor press
8…1@100 dropset
15…3…3…3@60 into
4x20 band pushdowns
Good morning
5@60
5@100
3x5@120
Decent session. My focus feels better, and I was a bit less fatigued, however my ribs still suck. The squats were a bit precarious as a result, but it made me tighten up my technique. It was also good to go beltless, not that I don’t like using a belt but it’s nice not to need it.
Bench was comfortable. Finding the lockout slow, but in a month’s time I know I’ll get a good PR weight at least to halfway. The floor press is improving, so once my arms get a chance to adapt and recover it should help some.
18/05 CMS 2 Deload
Bodyweight 89.0kg
Bench press last rep paused
15@20
6@50
6@70
2x6@80
4x6@90 (all reps paused last set)
Pullup / dip
5x10@BW
Deadlift
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
6x1@220
Reverse band leg press
15@4 plates per side
15@6
15@7
15@8
16@9
Ultra-wide stance
2x12@3 plates
Felt OK again, confident enough to get back into things. Bench was programmed easy today and felt good. I was having some pec cramping last night, but no troubles today.
The first few sets of pullups were really explosive, but things got surprisingly difficult in the last couple of sets. Hopefully it was only a sign of my arms dying.
Deadlifts were cruisy and didn’t cause much pain. Not fast, but I was only taking about a minute’s rest in between. Happy enough, I suppose. The real fun came with the leg press. The top set was pretty awesome, and I tried to get as many reps in ad possible with constant tension. The wide placement sets killed me; I went for a big stretch and forced my knees out hard. My VMOs and adductors are wrecked, and even better, I’m feeling sore in my quads instead of my knees.
Hoping for a good run into week 6. It looks tough. After that, I’m a month out.
PM Calves
Seated calf raise and toe press
20/05 CMS 2 W6D1
Bodyweight 89.5kg
Squat
2x10@20
5@60
5@95
4@115
2x3@135
Added belt
2x3@155
2x2@165
2x1@172.5
Bench press last rep paused
2x10@20
5@50
5@70
4@80
2x3@95
2x3@110
2x1@122.5
1@125
2x2@110 (4 last set)
Flye / rear delts
3x10@32.5s
Front squat last rep paused
5@20
5@50
3@80
1@90
1@100
Good morning
2x5@100
2x5@120
I was right, it was tough. Some ugly squats happened, and so did some burst capillaries in my face. While I’m happy to equal my competition best for a couple of singles, I’m nowhere near enthused with my technique. Going to have to make some bounds if I’m to get decent numbers.
Bench, on the other hand, was brilliant. I threw an extra chip on each side for an all-time PR and still had speed to spare. I couldn’t have repped it, I don’t think, but I gave it a big, long pause. So bench feels like it’s on track, so long as I hold onto my tight setup.
As for the rest, it was OK. Nothing really noteworthy, except I may end up playing with front squats some more.
21/05 Extra stuff
Wrist roller
Calves
22/05 CMS 2 W6D2
Bodyweight 89.5kg
Bench press all reps paused
3x10@20
6@50
6@70
5@80
2x4@95
2x3@105
3x2@110
Close grip
2x3@105
4@95
Feet up
6@80
8@70
Deadlift
5@60
5@100
4@140
4@160
2x3@190
Alternate grip
2x3@220
2,1,1@240
Reverse band leg press
Extra wide
10@4 plates per side
2x10@6
2x10@8
Leg raise
Slow negative
5x10
Close grip floor press
8…1@100 dropset
15…5…3@60 into 3x20 band overhead extension
Pretty good, but I ran out of steam and starting losing the bar forward.
23/05 Extra stuff
Borrowed some Do-Wins and did some front and back squats with just a plate each side. Not sure if they make much difference, but I’ll give them a better run tomorrow.
24/05 CMS 2 W6D3
Bodyweight 89.0kg
Bench press all reps paused
10@20
5@50
5@70
4@80
2x3@95
5x3@110
Squat last rep paused
2x10@20
5@60
5@95
4@115
2x3@135
Added belt
5x3@155
Close-grip floor press
5@75
5@90
4x4@105
Pullup / Flye
3x10@BW
Front squat Oly shoes, paused
5@60
3@80
3x2@100
Heels elevated sissy-squat dealy
2x50@BW
Much happier with the squats today. Managed to keep the form pretty clean, and got the evil pauses in. Hopefully I’m starting to own the weight a bit more. Bench is feeling pretty cruisy, hence the pausing of all the reps per set. Looking for good things, but trying not to get ahead of myself.
25/05 AM Extra
Had some spare time, so did some stretching and rolling.
Good girls and bad girls machines
25/05 CMS 2 W6D4
Bodyweight 90.0kg
Deficit deadlift
5@60
5@100
3@140
2x3@160
5x3@180
Incline bench press
8@20
4@60
4@80
5x4@90
15@60
Pullup / dip
4X6@BW / 6@BW, 6@15, 2x6@30
Snatch-grip rack pull
4@140
2x4@160
Add straps
4@180
Didn’t get much sleep, otherwise not so bad. Started to get a bit spacy towards the end so I called it early.
PM Extra stuff
Barbell curl 4x12@25 15 seconds rest
Rope hammer curls 4x12@20 as above
Suitcase rack pulls
27/05 CMS Comp W1D1
Bodyweight 89.0kg
Squat last rep paused
2x10@20
5@60
5@95
4@115
1@135
3x1@145
Bench press all reps paused
10@20
5@50
5@70
4@80
2x3@95
3x2@105
Flye / rear delts
4x10@32.5s
Pretty easy start to the cycle in mind of the max testing on Wednesday. Didn’t feel brilliant, but I’ll have a good run into the next session.
28/05 Extra
Barbell curl 5x12@27.5 15 seconds rest between sets
Rope hammer curl 3x12@25 15 seconds rest
29/05 CMS Comp W1D2 Test Day
Bodyweight 89.0kg
Squat
2x10@20
5@60
5@95
4@115
2x3@135
Add belt
2x2@155
1@170
1@175
1@180
Bench press last rep paused
2x10@20
5@50
5@70
4@80
2x3@95
2x2@110
1@122.5
1@125
1@127.5 PR
0@130 just off the chest
Deadlift
5@60
5@100
5@140
4@160
2x3@190
2x2@220
1@240
Add belt
1@250
I’m pleased with today’s efforts. Considering it was in the middle of weeks of hard (for me) training, I think I’m on track for a good meet if everything holds together. I also think I have a better idea of what needs work, too.
On a side note, I managed to drop a plate on my foot and it hurts like a bitch.
PM Extra
Inverted rows
30/05 Extra
Barbell curl 4x15@30 15 seconds rest between sets
Rope hammer curl 3x10@20 15 seconds rest
31/05 CMS Comp W1D3
Bodyweight 89.0kg
Squat last rep paused
2x10@20
5@60
5@95
4@115
2x3@135
Add belt
6x2@155 (both reps paused last set)
Bench press all reps paused
2x10@20
5@50
5@70
4@80
2x3@95
6x3@110 (4 last set)
Flye / rear delts
3x10@32.5
Close grip floor press
7…1@100 dropset
16…5…4@60 into
Band pushdowns 4x20
Squat
4@105
4@125
3,2@145
Added belt
2,3@145
Laboured this session, took a long time getting through. Squats were a bit dirty, but I’ll survive. The second round felt like death, but amazingly my kneecaps are still in place.
Bench press was much of a muchness. The only thing of note was when a couple of the other trainers starting cracking Borat quotes and a whole bunch of us pissed ourselves laughing. Thought it was over, and unpacked, only for everyone to crack up again. Ended up dropping the bar on my chest; no damage done, and I got it up fine. Just had to collect myself.
My foot’s feeling fine now, or at least it’s no worse than everything else ;-). I also ordered some supps; going to try something to take intra-workout so I don’t fade so badly.
Went out to visit some friends with my wife on Saturday, no training.
02/06 CMS Comp W1D4
Bodyweight 90.5kg
Deadlift to knees
5@60
5@100
4@140
4@160
3x4@190
4@220 hook grip
Incline bench press
7@20
4@60
4@80
5x4@100
Pullup / Dip
5x6@BW / 6@BW, 20, 40, 20, 20
Deadlift
3@150
3@180
2x3@205
4x3@230 held the last one for 30 seconds
Leg raise
5x10 really working on an explosive concentric, and a slow eccentric and big ab squeeze
Good workout, not too sore afterwards. Happier with strength, technique, etc.
04/05 CMS Comp W2D1
Bodyweight 91.0
Squat
2x10@20
5@60
3@95
3@115
2x3@135
Add belt
3x3@155
3x1@165
Bench press all paused
2x10@20
5@50
5@70
4@80
2x3@95
2x2@110
2x1@125
2x2@110
Flye / rear delts
4x10@32.5s
Squat
4@95
4@115
4x4@135
Feeling sick with throat and chest issues. Couldn’t hold it together for the top sets of squat; but went alright with everything else.
PM Extra
Neck. Got a harness for half price. 4x15@10
Biceps