MON MAR 24
SQUAT (high bar, paused)
315x4
335x4
355x4
TUES MAR 25
SQUAT
325x1
415x1
435x5
435x8 → rep PR
435x5
WEDS MAR 26
SQUAT (high bar, paused)
315x3
335x3
365x3
Incline Bench
205x5
215x5
225x5
235x5
245x3
245x2
265x1
255x2
Dips
45x8
55x8
65x8
70x8
Floor Press
295x3x4sets
My ego got a little a head of itself on the inclines today, I should have gone a little lighter on the last couple sets. Not a huge deal
THURS MAR 27
FRONT SQUAT
275x3
315x3
335x3
…break…
In teams for 3 with 1 partner working at time, complete 4x200m per person in a relay style. Jumped in with some of the members on this one.
…break…
PAUSED DEADLIFT
405x3
455x3x2sets
495x2x3sets
FRI MAR 28
DEFICIT DEADLIFT
425x1
515x2x4sets
SAT MAR 29
DEADLIFT (w/ squat bar)
415x1
505x1
575x5 → PR
SQUAT
325x1
415x3
485x3
415x3x2sets
SUN MAR 30
Incline Bench
225x5
245x5
255x5
265x4
Floor Press
225x3
275x3
315x3
CG BENCH
275x5x3sets
Triceps Pushdowns 3x12
FRONT SQUAT
275x3
315x3
335x3
MON MAR 31
SQUAT (high bar, paused)
353x2
375x2
397x2
TUES APRIL 01
DEFICIT DEADLIFT
515x3
535x3
555x3
WEDS APRIL 02
SQUAT
325x1
415x1
470x5x2sets
505x3
Incline Bench
225x5,5
235x4,5
225x5
wanted to go for 8 at 470 but the bar was rolling and I called it early. The strength is definitely there but my form isn’t particularly suited to reps. I did another set of 5 then bumped the weight up for a triple. Finished with some inclines.
THURS APRIL 03
PAUSED DEADLIFT
405x3
455x3
495x2
515x2x2sets
FRI APRIL 04
SQUAT
325x1
415x1
525x1x3sets
Tried out some new squat shoes. They felt pretty good even though my lower back was jacked up. Hit a few good singles.
SAT APRIL 05
FRONT + PAUSED SQUAT
315x8 (4 front + 4 back)
340x6 (3 front + 3 back)
Incline Bench
225x5x2sets
235x5x3sets
Dips
70x8
90x8
70x8x2sets
Floor Press
275x3
315x2x2
275x5
For the squats I did half the reps as front squats then took 10sec and did the second half as paused, high bar squats
Hey, great squats and cool shoes – which ones are they? And did you still have the tag on them? I like it.
I’m trying to figure out a way to convince my wife to let me train at Fortis when we’re in T.O. at the end of the month. I gots to try out the Fortis bench. That thing looks amazing. Just curious, though: how do you find having the “automatic liftoff” from the bench influences you during a competition? Do you have to train getting a liftoff again during your contest prep, or is the device pretty intuitive?
[quote]kgildner wrote:
Hey, great squats and cool shoes – which ones are they? And did you still have the tag on them? I like it.
I’m trying to figure out a way to convince my wife to let me train at Fortis when we’re in T.O. at the end of the month. I gots to try out the Fortis bench. That thing looks amazing. Just curious, though: how do you find having the “automatic liftoff” from the bench influences you during a competition? Do you have to train getting a liftoff again during your contest prep, or is the device pretty intuitive?[/quote]
You should definitely stop by fortis, it’s an awesome gym!
As for the bench I’ve never had an issue transitioning into getting a lift off at a meet.
The shoes are adidas adipowers. They’re pretty awesome, I eventually took the tag off
SUN APRIL 06
DEADLIFT
410x1
500x1
610x3
630x2
SQUAT
320x1
410x1
500x1
550x1
410x6
460x3
The bar for deadlifts was stiff as fuck, maybe even stiffer than a texas squat bar. I almost had rep 4 but my back was getting too compromised. With a better bar I should be good for more, still not terrible. Squats went very well, I hit a fairly easy 550 beltless.
TUES APRIL 08
FRONT SQUAT
315x4
315x3
315x4
DEFICIT DEADLIFT
485x4
485x4
495x4
My back was pretty fried today
WEDS APRIL 09
SQUAT (w/ belt)
435x1
525x3
555x2 wanted 3 here but #2 was a max
555x1
INCLINE BENCH
185x2
225x2
245x2
265x2
280xmiss
245x3
DEADLIFT (against green bands)
425x3
475x3x2sets
My original plan was to do 525x3x3 but I let my ego get in the way and I jumped to 555 for set #2. I messed up on rep 2 and just got it but it was rough, in retrospect I should have just stuck to the plan
THURS APRIL 10
BENCH
225x3
275x2
315x1
335x1
355x1
First day flat benching in a while. My elbows were sore and the movement felt awkward, I need to tighten this up.
FRI APRIL 11
SQUAT
320x1
*add belt
410x1
500x1
590x1
320x3x2 → high bar, paused
Felt pretty terrible today. Back was tight, legs were sore, etc but I had enough juice to hit what I needed. That 590 felt strong and builds a lot of confidence going into the meet.