08/11 3 weeks out, Day 3
Bodyweight 93.0
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
1@135
7x5@145
Bench press first rep paused
Feet up
2x10@20
2x5@40
5@60
3@80
3@100
3x4@115
Feet down
6x4@110 (all paused last set)
Inverted row from rings
6x15@BW
Band external rotation
4x15
Things got quite rough today. The last couple of sets of squats were pretty slow, but they were always going to get done. Bench was set a bit too heavy to start with, and wasn’t helped by my bring already tired from squats. My elbow and shoulder were a little tweaked, so I cut the weight. Got some fast reps in, and good volume. Feeling pretty knackered now.
PM
Single leg band hamstring curls: 3x20
TKE: 3x30
09/11 3 weeks out, Day 4
Bodyweight 93.0
Squat
2x10@20
2x5@60
5@80
3@100
3@120
1@135
1@145
10x3@155 (belt on for last set)
Bench press first rep paused
2x10@20
2x5@40
5@60
3@80
3@100
1@105
10x3@117.5 (all paused last set)
Band flyes/band pushdowns
3x25/50
Sweet suffering shitstorm this was brutal. I don’t think I’ve ever come close to that weight at that volume for squats with no belt. All started pretty violently, and got slightly better before getting dramatically uglier. The final, belted set wasn’t too bad at all, considering. I’m happy it got done, but I’m going to be sore tomorrow. Everywhere.
Bench was looking precarious; more elbow issues. However, with some extended farting around, warming up for bench, it actually came good. Bench was truthfully quite good, and fast. The whole training session ended up taking over 3 hours, which for me is a very long time.
11/11 2 weeks out, Day 1
Bodyweight 93.5
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
2@120
4x9@135
Bench press last rep paused
Feet up
2x10@20
2x5@60
3@80
3@95
3x9@105
Feet down
9@105
Close-grip floor press
5…1…1@90 + 2 chains
3…2…2@90 + 1 chain
5…2…2@90
Short rest
15…5…@50 + 2 chains
Into band pushdown 4x25
Chinup
4x12, 4X8@BW
Still recovering poorly from Saturday, but got everything done. Not sure if I’m getting sick or if I’m just run-down.
Squats were a little on the ugly side, but bench wasn’t bad. The main problem apart from feeling out of energy was my ribs are really sore from squats on Saturday. If they recover by Wednesday, I’ll be sweet. If Wednesday feels as bad as today, I’ll consider cutting back a little bit so I don’t kill myself.
PM
Deadlift vs bands
2x3@60
3@100
3@140
3@160
1@170
5x1@180
13/11 2 weeks out, Day 2
Bodyweight 94.0
Squat last rep paused
2x10@20
2x5@60
5@80
3@100
3@120
1@135
5x7@142.5 (misloaded to 145)
Bench press first rep paused
Feet up
2x10@20
2x5@60
3@80
3@90
2@100
Feet down
3x7,2x6@110
2x5,5x3@80 + 1 chain
Band pushup/ band pushdown/ fat bar inverted row
15…5…5 / 20 / 15 x3
(No pushups) / 30 / 15 x4
Hard day to get through. Squats felt slightly better than Monday. Bench wasn’t as strong though, so I cut a couple of reps. Feeling good mentally if a little worn physically.
PM
Band external rotation 3x15
Back extension 3x10
15/11 2 weeks out, Day 3
Bodyweight 92.5
Squat
2x10@20
2x5@60
5@80
3@100
3@120
1@130
1@140
7x5@150
Bench press first rep paused
Feet up
3x10@20
3x5@60
3@80
2@100
1@110
Feet down
1x5,8x4@115
Wide grip
3x10@60 15 seconds rest
Band flyes 3x20
Band face-pull / band one arm row 2x12
Tough, but made it through the squats. Elbows were really sore afterwards, and impacted on benching. At least I got a good amount of bench volume. Squats on the other hand probably constituted a PR for belt-free reps and volume. Not too pretty, but not too ugly. Tomorrow is going to be a battle and a half.
PM
TKE 2x40
Back extension 4x10
16/11 2 weeks out, Day 4
Bodyweight 94.0
Squat
2x10@20
2x5@60
5@80
3@100
3@120
2@130
1@140
1@150
10x3@162.5 (started on 160, loaded to 162.5 after first set. Belt on after 5th set. 5 reps last set, with a pause on the last rep big PR)
Chinup 7x10@BW
Big, big day. Took ages to get through, and even partway through my elbows were so bad I knew I wasn’t going to be able to bench. So, instead, that’s postponed to Monday. Now for the good bits: I’m pretty sure I’ve never repped 160 for 3 without a belt, never mind 162.5; this is also more weight/reps than I managed to do last Smolov base, despite being (mostly) belt-free and using a lower max this time. 162.5 for 5, with a paused rep, is also a big PR despite being at the end of 3 big weeks and being 10 sets deep.
Now it’s just benching to get through on Monday, and the odd bit of light technique stuff, prehab abs farting around until next Sunday.
18/11 1 week out, Day 1
Bodyweight 94.0
Bench press first rep paused
Feet up
3x10@20
3x5@60
3@80
2@100
1@110
1@115
Feet down
10x3@120
2x25@60
Holds at lockout
10sec@140
3x10sec@150
Back extension 3x10@25
Band pushdown 5x40
Band external rotation 3x15
Done.
Met Brandon Lilly today at a seminar. Awesome.
22/11 2 days out
Bodyweight 94.0
Squat
3x10@20
2x5@60
2x3@80
3x3@100
Bench press all paused
3x10@20
2x10@40
2x5@60
3x3@80
Deadlift
3x5@60
2x5@100
3x3@140
Band flye/ band pushdown/ chinup
3x30/30/10
TKE/ band hamstrings
2x40/20
All very good today. Just some very light technique sets and easy prehab. Everything was the fastest I’ve ever moved, and I feel strong. Been water loading and pissing like a fountain the last week.
24/11 Meet Day
Weighed in at 91.0 on the dot
Squat
Last warmup 160
175/187.5/192.5x. 2.5kg PR
Bench press
Last warmup 120
127.5/135/140x. 7.5kg PR
Deadlift
Last warmup 230
245/255/260. 5kg PR
582.5kg total, best by 25kg.
Success! PRs on everything. I’m quite pleased, and looking to build on everything. Not as happy with squats after a really good past month, but it wasn’t for nothing. Just need more power in my legs.
Got to see some great lifting too, which is always nice.
27/11 Deload/switching
Bodyweight 92.5
Chinup/ band flyes 7x12@BW/ 30
Bent over row 3x20@60
Farmers walk
3x40 metres@60/hand
2x20@100/hand
Easy day getting back into the gym. I’m not particularly sore after Sunday, but I’m not going to push things too hard yet. I’ve been setting up 16 weeks worth of prep for my next competition; amusingly, the meet I was looking at has been pushed back 2 weeks. Hence, I’m at a bit of a loss for what specifically to do with the extra fortnight. I’ll probably just stretch things out.
29/11 Deload/switching
Bodyweight 93.0
Safety bar squat last rep paused
2x10@20
2x10@60
2x10@80
2x8@100
Log press
10@40
2x10@60
3x5@70
Set of 15@BW Bulgarian split squats after every set
GHR
2x12@BW
2x10@light band
TKE/ band hamstring curl
3x40/20
Nice bit of repetition work. Knees felt a bit angry after the split squats, but a fair bit better after the TKEs.
PM
Close-grip incline:
2x10@20
2x10@60
2x10@80
6@90
3x15@60
Prowler push:
3x30m@100kg
30m@140
30/11 Deload/switching
Bodyweight 92.0
Stone load
6x5@whatever the 4th smallest stone weighs
12,6,6,6,6,6 pullups after each set
Bent over rows
5x20@60
Farmers walk
3x40m@70 per hand
4x20m@90
Curl/ chinup
4x8/5
This strongman stuff is pretty painful. I’m enjoying the challenge.
02/12 Week 1 Day 1
Bodyweight 92.0
Seated leg curl 4x15 plus 15 partials last set
Squat last rep paused
2x10@20
8@55
6@75
5@100
4@115
3@130
4x4@140
Front squat 3x8@80
Bench press all paused
2x10@20
8@30
7@47.5
6@62.5
5@77.5
4@92.5
3@105
3@115
2x3@105
2x4@92.5 long pauses
Close grip incline 3x15@60
Leg extension
7x15, 30 seconds rest between sets
Back into a routine. Squatting and benching didn’t feel that good technique-wise, but weren’t too nasty. Accessories were decent; leg extensions with low rest were extremely painful in a good way.
PM
FatGripz chinup: 16,10,10,10
04/12 Week 1 Day 2
Bodyweight 93.0
Deadlift
2x5@60
5@100
5@140
4x4@180
2x2@210
14@180 touch and go
Bench press all paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
1@120
1@125
2x4@105
2x5@92.5 wide grip, long pause
Feet down
3x2@130 (Slingshot)
Close-grip floor press fat bar
20@60 + 1 chain
10,8,6@70 + 1 chain
Into 4x30 band pushdowns
Farmers walk
2x40m@70 per side
2x20@100
8 pullups after each set
Bent over row
20@60
3x20@70
Feeling a bit more solid than I did on Monday. No real gripes, except I’m unsure if my Slingshot might be too tough for what I’m doing, and a reactive one might be more appropriate. I might see how board presses go instead; or I might keep it going for a cycle then think about changing.
Higher rep accessories feel pretty good. Hopefully I’ll lay down some muscle.
PM
Mountain dog style shoulders:
20 reverse flyes/10 heavy partials/20 light, full reps: 3 sets
Into band spider walk on wall 50 reps
Band flyes: 4x30
06/12 Week 1 Day 3
Bodyweight 92.5
Seated leg curl
4x15 plus 2x15 dropsets last set
Squat last rep paused
2x10@20
8@65
6@97.5
5@122.5
4@137.5
3@150
2x1@165 no pause
3x7@130 long pause last rep
Safety bar squat
10@60
2x10@80
Bench press all paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
Feet down
2x3@120
3x6@110 no pause
2x3@92.5 long pause
Close-grip incline
10,7,7,5@60 + 1 chain
8@80
Sled
3 runs with 140
4 with 100
Leg extension
7x15, 30 seconds rest in between.
Squats felt heavy, but not terrible. Bench wasn’t bad. Traps are sore from Wednesday and quads still angry from Monday. Had to get some more of that good pain today. Looking forward to some strongman tomorrow.
Didn’t get in on Saturday; felt sick.
08/12 Week 2 Day 1
Bodyweight 93.5
Seated leg curl
4x15 plus 20 heavier partials last set
Squat last rep paused, 4 second eccentrics
2x10@20
8@55
6@75
5@100
4@107.5
4x6@115
Front squat
3x8@90
Bench press last rep paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
2x2@120
Feet down
1@125
1@130
2x3@112.5
2x2@105 wide grip, long pause
4x2@132.5 (first 2 regular Slingshot, next 2 reactive)
Close-grip floor press
3x15@80
Into 5x25 band pushdowns
Leg extension
7x15, plus a drop set of 15. 30 seconds rest between sets
Very good session. Squats were light today, so I tried to make them hard technically, which was fun. Front squats felt pretty strong for how terrible I am at them. Hoping to build them up slowly and in due course try some grown-up weights. Between the hamstring pre-fatigue, squats and the leg extension finisher, my legs are pretty pumped. Here’s to some much needed growth and not looking like a lollipop.
Bench didn’t feel amazing, but it’s gathering some momentum. I haven’t used 130 as a training weight before and it felt pretty good.
PM Extra Stuff
Band external rotations: 3x15
Prowler push: 5@100
I’m stuffed.
10/12 Week 2 Day 2
Bodyweight 92.5
Deadlift
2x5@60
5@100
5@140
4x4@180
2@210
2@235
18@180 touch and go
Bench press first rep paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
2x3@120
2x4@112.5
3x3@105 long pause, wide grip
Stone load
2x6@third lightest stone
2,1@n3xt heaviest
3x6@third lightest again
Bent over row
3x16@80
20@60
Deadlifts felt quite good; not fast, but solid. Happy with the high-rep set too. Bench wasn’t bad, either. Got all the reps in without putting my feet down and they were a bit more punchy than they have been since the meet. Accessories were fun. Atlas stones felt easier and I even managed a couple of reps with a heavier stone.
PM
Rear delt flye: 3x25 plus a drop set of 15 into pullaparts x many
Band pec flye: 5x30
13/12 Week 2 Day 3
BW 93.0
Seated leg curl vs band
4x15 plus 25 partials after last set
Squat last rep paused
2x10@20
8@65
6@82.5
5@107.5
4@122.5
3@137.5
4x4@145
Safety bar
3x12@90
Bench last rep paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
2x2@120
Feet down
2@125
Feet up
2x5@112.5
3x3@105 long pause, wide grip
Close-grip floor press fat bar
12…5…4…4@60 + 2 chains
Into 4x25 band pushdowns
Leg extension vs band
7x15 plus 10 partials
Squats felt a little heavy, but they weren’t bad. I’m still feeling the effects of Wednesdays session a bit, so not to worry. Safety squats felt good. The plan for them and front squats is to build up a good base for the next few weeks, then try to push the numbers up. Bench wasn’t bad, a little tough, but I’m working with heavier weights than I was on Sheiko. It’s also a bit handicapped by not using any legs, but when I do put them on the floor I notice a big difference.
I have a bunch of places to be tomorrow, so hopefully I get a little workout in at some point.
16/12 Week 3 Day 1
BW 93.0
Seated leg curl vs band
One leg
4x15
Two legs
15 partials at full flexion, 15 full ROM
Squat last rep paused except for singles
2x10@20
8@65
6@97.5
5@122.5
4@137.5
3@150
2x1@165
Add belt
2x1@172.5
No belt
3x5@145
Front squat
2x6@100 PR probably
Bench last rep paused
Feet up
2x10@20
8@37.5
7@52.5
6@67.5
5@82.5
4@100
3@110
2x2@120
Feet down
2@125
1@130
Feet up
2x3@115
2x2@107.5 long pause, wide grip
4x2@135 SlingShot
Log press
6x6@60 30 seconds rest between sets
2x1@70
2x1@80
Into band pushdown 5x25
Wasn’t chock-full of energy today, and squats felt hard, but the session itself felt good. The back-off sets of squats were pretty tight and solid, and I felt my quads work much harder than they have for a while on squats. Front squats were really taxing, but I’m quite happy with how they’re moving.
Bench was good, not sure where things are sitting at the moment though. 130 was fast. I enjoyed the log pressing the a bit of a change. After that I felt about cooked, so I left it there.
PM Extra
Prowler 8 sprints