05/06 CMS Comp W2D2
Bodyweight 90.5
Deadlift
5@60
5@100
3@140
3@160
2x3@190
3x3@220
2x2, 1x1@230
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
5x3@110
Deadlift to knees
3@150
3@180
4x3@205
Not going to lie, thought I was going to die. Head spinning and nausea aside, I guess I got through most of it. No accessories. If I’m not dead tomorrow I’ll throw in some extra work.
My weight’s up, it’d better support some more strength. I started on the intra-workout leucine and creatine, so I can expect 20" arms tomorrow. Might also mix some maltodextrin in so I get extra fat.
07/05 CMS Comp W2D3
Bodyweight 90.0
Squat
2x10@20
5@60
3@95
3@115
2x3@135
Add belt
5x3@155 (4 last set)
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
2x2@110
3x1@120
Flye / rear delts
5x10@32.5s
Squat
3@105
3@125
4x2@145
Face pull / leg raise
3x20/10
Still sore after Wednesday, but apparently it was workable. Not too ugly today, and it didn’t feel as heavy.
08/05 CMS Comp W2D4
Bodyweight 89.0
Close grip bench press all paused
Feet up
10@20
2x5@50
5@75
2x3@90
5x3@100
Pullup / Dip
5x6@BW / 6@BW, 6@20, 3x6@40
Deadlift
5@60
5@100
3@140
3@160
2x3@190
6x2@220
Early session so I was a bit lighter and slower than I would have liked, and I didn’t warm up very quickly. Had to get it finished before clients because I had an exam to get to afterwards. On a Saturday; who does that?
My hip affected me more today than yesterday, so it was a bit tough, but once again it’s reps under my belt.
10/06 Extra
Band lateral raises for sweet public holiday pump. Happy birthday, Queen Lizzy.
11/06 CMS Comp W3D1
Bodyweight 90.0
Bench press all paused
2x10@20
2x5@50
3@70
3@80
2x3@95
2x2@110
3x1@120 (2 last set)
Squat
2x10@20
5@60
3@95
3@115
2x3@135
2@155
Add belt
4x2@155
Incline bench press
5@60
5@75
3@90
4x2@100
Close grip
10@80
Flye / rear delts
3x12@32.5s
Natural GHR with assistance
4X12@BW
Felt better finishing than I did beforehand, good technique and probably a rep PR on bench. Obviously I’m not working hard enough. I should feel like roadkill, surely.
PM Extra
Barbell curls: worked up
Rope hammer curls: 4 sets of 30 seconds
Wrist roller
AM Extra
Smith machine seated press. Not bad…
12/06 CMS Comp W3D2
Bodyweight 90.0
Bench press all paused
2x10@20
2x5@50
3@70
3@80
2x3@95
6x3@110
Flye / rear delts
4X10@32.5s
Deadlift
5@60
5@100
3@140
3@160
2x3@190
Started pausing at the knees
5x2@220
Leg raise
5x12
Didn’t feel too bad today, either. Bench moved pretty fast considering yesterday’s good effort. Deadlifts were decent, with more snap than they’ve had recently. Swapped to deadlifts to knees for the top sets so I could own it mentally. Slowly finding a groove again.
PM Extra
Neck harness 3x10
Neck bridges
13/06 Extra
Biceps
14/06 CMS Comp W3D3
Bodyweight 91.0
Squat
2x10@20
5@60
3@95
3@115
2x3@135
Add belt
2x2@155
3x1@165
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
5x2@110 in less than 4 minutes
Flye / rear delts
4x12@32.5s
Squat
3@105
3@125
3x3@145
Add belt
3@145
Good morning
3x6@100
This was a pretty late session. Had a pretty big lunch out at yum cha, so held off to prevent any explosions. Felt good, just tired.
AM Extra
TRX face-pulls
15/06 CMS Comp W3D4
Bodyweight 89.0
Incline bench press
5@20
5@60
5@80
5x3@100
Close grip
15@60
Pullup / dip
4x8@BW / 8@BW,20,40, 6@40
Deadlift to knees
5@60
5@100
3@140
2x3@160
2x3@190
4x3@210
Leg raise
5x12
Going well, nothing too crazy. Two weeks out.
PM Extra
Band lateral raises
17/06 Extra
At least 7 sets of 20 inverted rows.
Exams nearly over.
18/06 CMS Comp W4D1
Bodyweight 89.0
Squat
2x10@20
5@60
3@95
3@115
2x3@135
3x2@155
Add belt
2@155
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
5x2@110 in less than 3 minutes
Close grip 18@80
Flye / rear delts
3x8@35s
Natural GHR with assistance
4x12
Heels elevated sissy squat
2x50@BW
Got through really fast. It’s definitely tapering off each week heading into the meet. Squats didn’t feel great, but they moved well. Only belted up for the last double; no dramas. Bench was the same: not feeling fantastic but definitely moving.
I’m going to get my arse handed to me when I eventually get back into a Sheiko prep cycle after the meet, but I’m confident the meet will go well.
19/06 CMS Comp W4D2
Bodyweight 90.0
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
4x2@110 in less than 2.5 minutes
Flye / rear delts
4x8@35s
Deadlift to knees
5@60
5@100
3@140
2x3@160
2x2@190
4x2@210
FatGripz RDL
6@60, 6@80, 2x4@100
Wrist roller
Leg raise
6x12
Short and sweet. Threw in some extra forearm work.
21/06 CMS Comp W4D3
Bodyweight 89.5
Squat
2x10@20
5@60
3@95
3@115
2x3@135
3x2@145
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
4x2@110 in less than 2.5 minutes
Flye / rear delts
3x10@35s
Good morning
4@80
3x4@110
Had a massage afterwards. I train the massage therapist and get them in return. Awesome gig. Feeling good, just a slight tweak in one hip.
PM Extra
Neck harness
Inverted rows
22/06 Extra work
No programmed training, so I just did arms and neck, followed by lots of stretching and rolling.
Band lateral raises.
24/06 Extra
Biceps
Neck
Again.
AM Extra
Inverted rows
25/06 CMS Comp W5D1
Bodyweight 89.5
Deadlift
5@60
5@100
3@140
2x3@160
3x2@190
Bench press all paused
2x10@20
5@50
3@70
3@80
2x3@95
2x2@105
Close grip floor press
13…1…1@100 dropset
9@80 dropset
13…5…3@60 into band pushdowns 4x20
Leg raise
4x15
Quick and easy. Getting pretty psyched for this Sunday.
25/06 CMS Comp W5D1
Bodyweight 89.5
Squat
2x10@20
2x5@60
3@95
2x3@115
3x2@135
Bench press all paused
2x10@20
2x5@50
3@70
2x3@85
3x2@105
45° back extension
A few sets
That’s it except for some technique work until Sunday.
PM
Inverted rows
30/06 Meet
Didn’t have the best night beforehand; had to take my wife to hospital. Thankfully she’s OK, but I only got about 3 hours sleep as a result. Weighed in at 88.7kg.
Went 165, 185, 190x for squats for a 12.5kg competition PR
120, 127.5, 132.5x bench, 5kg PR
245, 260x, 260x deadlift
557.5kg total, which is a 7.5kg PR but nowhere near what I was aiming for. Good enough for second place in the 93s. For the next meet I need to keep building everything and fixing weak links, and throw on some bodyweight so I’m not halfway between classes.
08/07 W1D1
Bodyweight 89.0
So in the week following my meet I managed to come down with whatever my wife had, which smashed me pretty hard. Feeling really weak and small. I’m still not back to full health, but it’s time to start rebuilding.
Squat
2x10@20
5@60
5@95
4@115
2x3@135
Added belt
5x2@155
Bench press last rep paused
2x10@20
5@50
5@70
4@85
2x3@100
2x2@115
3x3@110
Close-grip
12@80
12@60
Half-arsed a couple of flyes but gave up. Not very encouraging, but at least I’m doing stuff.
PM Extra
Good morning: 4x6@100
Slidy floor hamstring curl: 3x12
09/07 Back and biceps
50 pullups: 20, 8, 8, 8, 6
Bent over row: 10@60,80, 6@100, 15@60
Band straight-arm pulldown: 3x20
Swiss bar curl/FG curl/straight bar curl: 2x10/10/10
Neck harness: 3x15
Pretty sore after yesterday.
08/07 W1D2
Bodyweight 89.0
Deadlift to knees
5@60
5@100
4@140
4@160
2x3@190
2x3@220
Bench press last rep paused
2x10@20
5@50
6@70
5@85
2x4@100
2x3@105
2x2@112.5
2x3@105
4@100
Close-grip
6@90
8@80
12@70
Stopped there. Benching seems a little bit better, but pulls were crap. Slowly kicking this sickness, but still weak.
Just realised my last post didn’t work. I’m focusing on bench for a while to let my hips and knees heal.
Mostly recovered from illness. Had a great anniversary weekend away with my wife; now it’s back to business.
15/07 Smolov Jr Day 1
Bodyweight 90.5
Bench press first and last rep paused
3x10@20
6@50
6@70
6x6@90
Squat last rep paused
2x10@20
8@47.5
6@67.5
5@90
4@102.5
3@115
4x4@122.5
Natural GHR with assistance
4x12
Slidy hamstring curl
3x10
Felt Ok. Benching was solid, squats were light enough that I could try to stay fast. Not sure yet what needs doing accessory-wise so I’m just guessing.
PM Extra
TKEs
Good mornings
Band pushdowns
16/07 Back
50+ pullups: 21, 9, 9, 8, 8
Bent over row: 10@60, 4x12@80
Neck harness: 3x20@20
Short band pullaparts (many reps a al MD destroyer sets)
17/07 Smolov Jr Day 2
Bodyweight 91
Bench press first and last rep paused
2x10@20
2x5@60
5@80
7x5@95
2" Deficit deadlift
8@72.5
6@100
5@140
4@150
4x6@160
Leg press weird one
6x6@2 plates per side
Bulgarian split squat
3x10@26
Standing leg curl
Worked up to a set of 6 and 12 partials
Biceps Preacher machine, one arm cable hammer curl
Started at a new gym. It’s big, old, and has a stack of ancient equipment. It’s functional, and cheap. More geared to bodybuilding than powerlifting, but I’ll manage.
Training went pretty well, I think. Bench felt fine, and pulls were solid.
18/07 Abs
Leg raises 6x12
Side planks
19/07 Smolov Jr Day 3
Bodyweight 90.5
Bench press first and last rep paused
2x10@20
2x5@60
4@80
8x4@100
Squat last rep paused
2x10@20
8@60
6@90
5@110
4@122.5
3@135
2x1@150
3x7@120
Bulgarian split squats
8@BW
5@60
2x12@26
Machine pullover
3x20, 15, 12
Reverse pec deck
3x20 plus partials
Chest supported row
3x10
Everything went pretty well. Still adjusting to the new bench, which is about a micron from the floor and has a super-squishy, slippery pad. The bar is pretty nice though. Squats were pretty good, fast and smooth. Accessories were a bit of a random assortment since I’m still finding new bits of equipment.
Keen for tomorrow. .