05/10 CMS Prep 3 W3D4
Bodyweight 91.5
Deadlift 3" deficit
6@60
6@100
3@140
3@160
2x3@190
2@220
Too slow
Incline bench press
2x10@20
8@50
5@70
5@85
4x4@100 (6 last set)
Close grip floor press
8…1…1@100 + 1 chain, into
13…4…4@60 + 1 chain, into
Band pushdown 3x30
Band flyes
4x30
Pullup
2x8@BW
4x6@20
2x8@BW
Bent over row
3x10
Leg raise
5x12
Hips and glutes were pretty sore from the day prior, not that I even did much. Cutting my squat and deadlift maxes down by 10 percent so I can salvage this prep. Probably should have done that before now.
Bench is going pretty well, though. So at least I can be certain about one PR.
07/10 CMS Prep 3 W4D1
Bodyweight 93.0
Squat
2x10@20
6@60
5@85
4@100
2x3@120
2x2@140
3x1@155
2x2@140
Bench press all paused
2x10@20
8@50
5@70
4@90
2x3@105
3x2@122.5, 2x2@120 (3 last set)
Squat last rep paused
6@60 + 1 chain
6@80 + 1 chain
3x6@80
Leg extension
6x40
45 degree back extension
4x20
Felt like I got some work done.
09/10 CMS Prep 3 W4D2
Bodyweight 91.5
Deadlift 2" deficit
5@60
5@100
3@125
3@150
2x3@180
5x3@200 (8 touch and go last set)
Snatch-grip RDL
17@150
Bench press all paused
2x10@20
8@50
6@70
5@85
2x4@100
2x3@115
3x2@120
2x3@115
4@105
5@100
Feet up, close grip, last rep paused
6@90
7@85
8@80
9@70 (did 12, really slow eccentric)
Close grip floor press
10@60 + 1 chain
2x10@80 + 1 chain
10@60 + 1 chain
Band flyes
4x30
Out of gas there. Pretty happy with the work. I’m quite sore after Monday, but hopefully it will either pass before Friday or not impact too much. Seems like a lot of effort on benching this week, so it’ll be interesting to see the effects.
PM Extra workings
Barbell curls: 12,12,9,9,9@35 with 30 seconds rest in between
Pullups: sets of 5, probably did about 60-70 total reps
Leg raise: 3x15
Obliques are really sore.
11/10 CMS Prep 3 W4D3
Bodyweight 92.0
Squat last rep paused
2x10@20
6@60
5@85
4@100
2x3@120
3x2@140
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
3@115
GHR
4x15
Leg extension
5x40
Some days…
Had a night of no sleep, and got up with a sore neck. My neck’s only got worse as the day’s gone on, and while I had some strength to work with it was too much to deal with. Might deload next week so my body can sort itself out a bit.
PM
Good mornings: 6@60,80,100,110,120,100
Then I thought: screw it, I’ll get that damn benching done. So up to 6x3@115. Much better
12/10 CMS Prep 3 W4D4
Bodyweight 92.0
Deadlift not off blocks
5@60
5@100
3@140
3@160
2x3@185
4x3@210
Incline bench press
2x10@20
8@50
6@70
5@85
5x4@100
Close grip floor press fat bar
8@80 + big chains, into
7@80 into
10…8@60 into band pushdown 3x30
Band flyes
4x30
Barbell curl
Played uncle with another guy. Bar had about 30kg on it, and got through around 15 sets with a few different grips.
Chinup
6x5@BW
Decent. Probably need that deload.
15/10
Bulgarian split squat 6x20
16/10 Deload
Bodyweight 92.0
Bench press all paused
2x10@20
8@50
5@70
4@85
2x3@100
11@100
Log press
6@40
6@60
2x2@80
2x10@60
Deadlift
5@60
5@100
3@125
5@150
2x3@185
Snatch-grip RDL
10@185
45 degree back extension
2x10@BW
3x10@25
Felt like a sack of crap so far this week, so I don’t regret the decision to deload. Cut the volume and weight and went for reps, not feeling so bad now. It’ll be interesting to see if my squat comes back up. I sure hope so.
PM
Pullup/chinup 5x6@20, 2x12@BW, 5x8@BW
Neck harness 3x20
Have you run the cms cycles before?
Yep. Ran 1, 3, 2 and the comp cycle into my last meet. Not working as well this time around because I haven’t had the same recovery
17/10 Abs
Leg raise 5x15
Front squat hold 4x 10-15 seconds with 180, 20 seconds with 140
Threw in some rotator cuff work too.
18/10 Deload
Bodyweight 92.0
Squat last rep paused
2x10@20
8@60
5@80
5@95
4@110
2x3@125
8@125
Front squat
5@70
5@80
2x5@90
Bench press last rep paused
2x10@20
8@50
5@75
5@90
6x5@105
Leg extension
4x25
Starting to feel a lot better. A bit more quality work.
PM
SSB Good morning 3x10@60
Not much weight but a lot of effort.
19/10 Deload
Bodyweight 92.5
Inverted rows rings
4x12
Deadlift vs bands
3@60
3@100
3x3@140
3@150
5x3@160
Did the last set with a pause 2 inches of the floor
Close-grip bench press fat bar, last rep paused
10@10 (bar weight)
10@40
6@80
5x5@100
3x4@110
1x12, 3x8@70 + 1 chain
Band flye / chinup
6x20/x6
Had a good time with this one. Feeling pretty smashed-up but pleased. I need to bring band pulls back in at some stage. They’ve worked well in the past. I’m puzzling out my plan for the 5 weeks leading up to my next comp, so I’ll see if they’ll be worth doing or not.
21/10 5 weeks out, Day 1
Bodyweight 91.0
Squat last rep paused
2x10@20
6@60
5@90
2x3@110
2x3@125
3x2@135
Front squat
5@70
5@80
5@90
Bench press all paused
2x10@20
8@50
5@70
3@85
2x3@100
3x2@110
3x5@80 +1 chain
Leg extension
4x30
GHR
4x12
Not too bad, but not the strongest I’ve ever felt. It was stinking hot and humid, not to mention the air’s been full of smoke the last few days. Squats are really starting to feel better, but they’re not great.
PM Additional
Band external rotation 4x15
Bulgarian split squat 5x10
TKEs 3x20
21/10 5 weeks out, Day 1
Bodyweight 91.0
Squat
2x10@20
6@60
3@90
3@110
2x3@125
2x2@145
Belt on
1@160
1@170
1@180
Bench press last rep paused
2x10@20
5@50
3@70
3@85
2x3@100
2x2@115
1@127.5
Deadlift
5@60
5@100
3@125
3@150
2x2@180
2x1@200
1@220
1@240
Add bands
3@100
3@140
5x3@160
Came in looking for heavy, but not all out. Not unhappy with the results, considering how crap the last month or so has been. Working for a good peak, and any PRs I can scrounge; hopefully across the board.
I also learned I do appreciate Nose Tork. It’s pretty sweet.
Wayne Howlett is supposedly coming into the gym tomorrow night. That’ll be awesome.
PM Extra
FatGripz chinup: 4x8
Wide pullup: 4x8
21/10 5 weeks out, Day 3
Bodyweight 92.5
Squat
2x10@20
6@60
3@90
3@110
2x3@125
6x2@145
Front squat
6@60
6@80
3x3@100
Bench press first rep paused
2x10@20
2x5@70
4@85
2x3@100
6x3@115
Leg extension
5x30
Squat SSB
5@40
5@60
5@80
3x5@100
A bit slow after Wednesday, but slowly freed things up. Pretty solid work, squats are working much better.
This is my top single from Wednesday. Any suggestions would be brilliant
27/10 Extra
Inverted rows, about 200 in sets of 15
28/10 4 weeks out, Day 1
Bodyweight 92.5
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
4x9@120
Bench press last rep paused
Feet up
2x10@20
2x5@50
3@70
4x9@90
Close-grip floor press fat bar
5@90 + 1 chain dropset
6…5@90 dropset
6…5…5@70
4x20 band pushdowns
Band reverse flyes/Pullup
4x30/6
Good day. Feeling fairly solid. There’s going to be a big emphasis on recovery these next few weeks, in the form of food, sleep and muscle work. If I spend plenty of time making my body not hate me, I might get more good lifting done. Science!
PM Session
Deadlift vs bands
2x3@60
3@100
3@140
4x3@170
Nice log and really cool training program! 200 inverted rows as an “extra” would probably kill me.
I’m eager to find out how your meet goes. Out of curiousity, how tall are you? (Apologies if you’ve already divulged this at an earlier point.)
[quote]kgildner wrote:
Nice log and really cool training program! 200 inverted rows as an “extra” would probably kill me.
I’m eager to find out how your meet goes. Out of curiousity, how tall are you? (Apologies if you’ve already divulged this at an earlier point.)[/quote]
Cheers! I’m around 180cm tall on a good day.
30/10 4 weeks out, Day 2
Bodyweight 92.5
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
5x7@127.5
(Note: I think I may have misloaded the bar with 135. I picked up the 1.25kg plates for bench and thought they looked too small. Oops)
Bench press last rep paused
Feet up
2x10@20
2x5@50
3@70
5x7@97.5 (all paused last set)
Close-grip floor press fat bar
6…1@90 + 1 chain dropset
5…2…2@90 dropset
5…4…4@70
Into band pushdowns 4x20
Pullup/band flye
5x10/20
Inverted rows
7x15, a couple of sets with a weight vest
Squats were hard, but they moved well. Bench was easy, so I tried to make it harder. Accessories were good, I’m feeling solid.
PM
Band external rotation 4x15
Lots of prehab
01/11 4 weeks out, Day 3
Bodyweight 92.5
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
7x5@135
Bench press last rep paused
Feet up
2x10@20
2x5@50
5@70
3@90
7x5@105 (all paused last set)
Band reverse flyes/pullup
5x25/6
Kettlebell rope hammer curls
4 kettlebells, one set to failure with each then a 10kg plate to failure, then same again with 3 kettlebells in series
Felt good. Squats were tough, but I could have done lots more. Bench was quite solid. Got a little tweak in my right QL/TL facia type area, but I only noticed on the bench. Might be a bit stiff tomorrow, but then the massive warmup should sort things out.
The gym had a big barbecue so I should be right for calories for a bit.
PM
FatGripz chinup: 12, 10, 8
This made me laugh:
02/11 4 weeks out, Day 4
Bodyweight 93.0
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
1@135
10x3@145
Bench press last rep paused
Feet up
2x10@20
2x5@40
5@80
1@100
10x3@110
Close-grip floor press
3…1…1@100 + 1 chain dropset
4…2…2@100 dropset
6…4…4@80 dropset
12…6@50 into band pushdown 4x20
Started well and got through quickly. From the first working set of squats to the last set of bench took about an hour. Everything felt strong, however my left elbow started feeling pretty suspect halfway through squats. It didn’t detract from anything much, and is settling down, but it concerns me how it’ll go next week.
04/11 3 weeks out, Day 1
Bodyweight 93.0
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
4x9@130
Bench press last rep paused
Feet up
2x10@20
2x5@40
5@60
3@80
1@90
4x9@100 (paused 6 or 7 in the last set)
Close-grip floor press
3…1@100 + 1 chain dropset
5…2…2@80 + 1 chain dropset
5…4@80 dropset
8…4@50 + 1 chain into
Band pushdown 5x20
FatGripz pullup/band flye
5x8/20
Bulgarian split squat
2x20
Pretty good session, I’m feeling fairly strong. Squats were tough, particularly the fourth set, but I had reps left in the tank and I got pauses in the hole. Bench I was very happy with, with solid pauses and feet up. I wasn’t 100 percent sure that 10kg was a reasonable jump to make from last week, but it was, it seems.
In other good news, my bodyweight is staying up so far, and I might even try for another kilo and a half or so just to be secure.
PM extra work
Deadlift bands
3@60
3@100
3@140
5x3,1x5@160
06/11 3 weeks out, Day 2
Bodyweight 94.0
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
1@130
5x7@137.5
Bench press last rep paused
Feet up
2x10@20
2x5@40
5@60
3@80
1@95
5x7@107.5 all paused last set
Close-grip floor press
6…1…1@90 + 1 chain dropset
4…2…2@90 dropset
6…1…1@60 + 1 chain dropset
5@60 into
Band pushdowns 5x20
EZ bar curls / chinup
4x10@40/ 8@BW
FatGripz on the first 3 sets of chinups
Good day of training. Things are starting to hurt. Form seems pretty tight. I’m happy so far, but I have a feeling Friday is going to be an interesting day for bench. I’ll give it a good shot, I suppose. The way things are going I’m quietly confident.
