Wednesday 9/25/24 Accessory(WK 4)
Close-Neutral Grip Pulldowns
90x2x15
100x2x15
110x2x12
120x2x10
One-Arm Cable Rows
50x2x15
60x2x15
70x2x15
80x2x15
High-Incline DB Shrugs
50x3x20
Neck Harness(on cables)
20x2x20(front & back)
That was it. My nerve pain was really bad today and after this it got alot worse, so I wasn’t able to get in any biceps work. But had a good back session nonetheless. Lifted at my home gym today, so all cable movements were plate loaded
Hurricane knocked the power out yesterday and it got hot AF in the house. Sweated all day and I didn’t get in the gym yesterday and ended missing my speed bench session. So hopefully I’ll be rested up enough for my heavy bench session on Monday. Other than the power getting knocked out we didn’t have much else going on
Monday 9/30/24 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
275x1 added Widowmaker
315x1
365x1
400x1, 3 sets(added shirt)
1 Board Press
420x1
That was it. I have some sort of injury in my left wrist/forearm area, and after this it was bothering me pretty bad. So I decided to stop here
Wednesday 10/2/24 Accessory(WK 5)
Chest-Supported DB Rows
50x2x12
60x12
70x12
80x8
90x8
Medium Neutral-Grip Pulldowns
90x2x12
100x2x12
110x2x8
Seated Cable Rows(dual cable)
90x3x15
Dumbbell Curls
25x3x12
One-Arm Machine Curls
20x3x12
Forearm work on my Gripzilla dynamo
Great training session today, although I didn’t get in my trap and neck work. All cables and machines were plate loaded
Friday 10/4/24 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x5
115x3x3
125x3x3
135x3x3
Used 3 different grips for each set(comp, por, & thumb from smooth)
Flat DB Press
65x20
75x16
JM Triceps Press
95x3x12
That was it. I didn’t have enough energy today to hit my back, rear delts, and curls today, but they’re still a little worn out from my back session the other day. Next week will be my last heavy training week before World’s.
Monday 10/7/24 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
295x1 added Widowmaker
315x1
365x1
405x1 added shirt
420x1
1 Board Press
445x1
Incline BB Press
135x10
145x10
155x10
Rear Delt Cable Flyes/Side DB Raises
20x3x15/8x3x20
Triceps Pushdowns
40x2x20
20x2x20(one-armed)
Wednesday 10/9/24 Accessory(WK 6)
Titan Machine Rows
70x2x15
90x2x15
110x2x15
130x2x15
150x2x15
Wide-Grip Pulldowns
90x12
100x12
110x8
90x12
Wide-Grip Shrugdowns
70x15
80x15
90x15
Neck Harness(on cables)
20x2x20(all 4 sides)
Machine Curls
35x20
40x20
45x20
10x2x15(one-armed)
Friday 10/11/24 Speed Bench(WK 6)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x5
120x3, 9 sets
Used 3 different grips on each set(comp, por, & thumb from smooth)
Flat DB Press
55x20
65x20
Skullcrushers(w/triceps bar)
65x3x15
Seated Cable Rows(wide-grip)
80x15
90x15
100x12
110x10
Rear Delt Pulldowns
70x3x15
Hammer Curls
20x3x15
That was it. This is the last real training session until Worlds. Next week I plan on working up to my planned opener on bench and then a few light accessories, and Tuesday I will do a light Back and biceps session and then it’ll be total rest until meet day. I’ll be lifting on that Sunday
Good luck at Worlds. 
Thanks bud!!
Monday 10/14/24 Bench(meet week)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
295x1 added Widowmaker
315x1
365x1
400x1(shirt) planned opener
Incline BB Press
115x3x10
Face Pulls
30x3x20
Triceps Pushdowns
30x3x20
That was it. Just worked up to my planned opener, a few very light accessories, and that is it
What fed is the Worlds?
365Strong
Nice. Good Luck!
Thanks bud!!
Weighed in at 105kg/231lbs this morning. Feeling pretty good at the moment and didn’t sleep the best last night. So hopefully I’ll be able to sleep better tonight and feel strong tomorrow
Good luck mate, go smash it
Competed at the 365Strong World Powerlifting Games 2024. I made all 3 of my bench attempts!!
1st attempt- 402lbs
2nd attempt- 424lbs broke the world record here
3rd attempt- 451.9lbs broke the world record again and also this is the most I’ve ever benched in my life!!!
you fkn beauty. Love ya work mate.
that’s amazing. congrats.