WEDS AUG 14
SQUAT
340x4
395x3
445x2,2,2,2,2
BENCH
185x5
225x5
255x4,4
275x3,3
295x2,2
315x1,1,1
295x2,2
245x4
275x3
235x5
225x6
205x7
185x8
SQUAT
375x3
395x3
415x3
Long ass day, the squats felt pretty good. The second block of squatting felt technically better actually. Bench pyramid was a long grind.
NBL:
SQUAT = 26
BENCH = 68
Total tonnage:
SQUAT = 10550
BENCH = 14250
Average intensity:
SQUAT = 77%
BENCH = 60%
Training time:
240min (4hrs)
THURS AUG 15
SQUAT
425x3
425x3
425x3
425x3
After yesterday’s squatpocalypse today was more recovery than anything else. My elbows were pretty sore but the weights moved surprisingly well.
NBL:
SQUAT = 12
Total tonnage:
SQUAT = 5100
Average intensity:
SQUAT = 81%
Training time:
90min (1hrs 30min)
FRI AUG 16
DEADLIFT (from 2 board elevation)
515x3
565x3
585x1,1
NBL:
DEADLIFT = 8
Total tonnage:
DEADLIFT = 4410
Average intensity:
DEADLIFT = 84%
Training time:
60min
SAT AUG 17
BENCH
225x4
255x3
295x3,3,3,3,3
4hrs. break…
SQUAT
420x3
420x3
475x1
475x1
420x3
BENCH
205x5
235x5
275x4,4,4,4,4
4x15 cable rows
5x10 chest supported rows
Lots of work done today, I was in the gym for a long time. Things felt pretty strong, everything moved well.
NBL:
SQUAT = 11
BENCH = 52
Total tonnage:
SQUAT = 4730
BENCH = 13790
Average intensity:
SQUAT = 82%
BENCH = 75%
Training time:
270min (4hrs. 30min)
SUN AUG 18
BENCH
235x4x6
did some SSB squats but my left knee didn’t feel great, switched to high bar paused squats and did 315x3, didn’t feel too bad but my knee is a little sore.
3x10 leg press
NBL:
SQUAT = 3
BENCH = 24
Total tonnage:
SQUAT = 945
BENCH = 5640
Average intensity:
SQUAT = 60%
BENCH = 66%
Training time:
75min (1hrs 15min)
Weekly totals:
NBL:
SQUAT = 55
BENCH = 158
DEADLIFT = 18
Total tonnage:
SQUAT = 22660
BENCH = 37800
DEADLIFT = 9640
Average intensity:
SQUAT = 78%
BENCH = 67%
DEADLIFT = 82%
Training time:
915min (15hrs. 15min)
MON AUG 19
DEADLIFT
525x3
565x2
*add belt
565x2
565x2
565x2
Speed off the floor wasn’t as good today as it has been in the past, I haven’t done any high bar squatting lately and so I’ll need to add that back in and see what happens.
…break…
PRESS
95x3
135x2
155x5
165x5
160x5
185x1
First time doing military presses in a while, overall felt pretty good. Got 3 strong sets of 5 in, I think 165 is close to if not a 5 rep PR. Went up to a heavy single afterwards to feel it out, it was pretty hard but considering the preceding volume I was pleased.
…break…
SQUAT
425x2,2,2,2
Back was pretty fried. My left forarm spasmed on the last rep, that was uncomfortable.
NBL:
SQUAT = 8
DEADLIFT = 11
Total tonnage:
SQUAT = 3400
DEADLIFT = 6095
Average intensity:
SQUAT = 81%
DEADLIFT = 85%
Training time:
150min (2hrs. 30min)
TUES AUG 20
BENCH
225x3
275x3
295x3,3,3,3,3,3
…break…
SQUAT (high bar, narrow stance)
325x6
345x6
365x4 → left knee felt a little off on this set so I shut it down early
Benching was good, my left knee felt fine warming up but started bugging me on my final set. I got four reps but didn’t want to push it. It’s annoying but it felt much better than Sunday’s training so hopefully this trend continues
NBL:
SQUAT = 16
BENCH = 24
Total tonnage:
SQUAT = 5480
BENCH = 6810
Average intensity:
SQUAT = 65%
BENCH = 80%
Training time:
80min (1hrs. 20min)
THURS AUG 22
KLOKOV PRESS
105x3
125x3,3,3
One of the shirted benchers was using the squat rack to bench in when I got there so I just did some ohp.
FRI AUG 23
SQUAT
420x3
420x3
420x3
420x3
420x3
Got some squat volume in today, knee felt ok. The speed on all reps was good, no grinders.
NBL:
SQUAT = 15
Total tonnage:
SQUAT = 6300
Average intensity:
SQUAT = 80%
Training time
60min (1hrs.)
Hi, sorry if youve mentioned this previously but what are your targets for the Worlds? And what weight class are you shooting for?
Some seriously strong lifting here mate. I like how you track tonnage and intensity for your sessions.
Tom
SAT AUG 24
SQUAT
375x3
415x3
445x3
465x3
BENCH
185x5
225x4
255x3
275x2x3
295x3x2
275x2x3
255x4
235x5
225x6
205x7
185x8
SQUAT
340x6,6,6
INCLINE BENCH
225x5
205x5
205x5
205x5
215x5
NBL:
SQUAT = 30
BENCH = 60
Total tonnage:
SQUAT = 11220
BENCH = 14120
Average intensity:
SQUAT = 71%
BENCH = 66%
Training time:
200mins (3hrs. 20min)
[quote]Trevshenko wrote:
Hi, sorry if youve mentioned this previously but what are your targets for the Worlds? And what weight class are you shooting for?
Some seriously strong lifting here mate. I like how you track tonnage and intensity for your sessions.
Tom[/quote]
Thanks mate!
I’m planning to compete as a 242 at worlds, as for goals I’m not exactly sure yet but I’d like to go around 600, 400, 700
Weekly totals:
NBL:
SQUAT = 69
BENCH = 84
DEADLIFT = 11
Total tonnage:
SQUAT = 26400
BENCH = 20930
DEADLIFT = 6095
Average intensity:
SQUAT = 73%
BENCH = 70%
DEADLIFT = 85%
Training time:
550min (9hrs. 10min)
MON AUG 26
DEFICIT DEADLIFT
475x3
495x3
515x3
535x3
535x3
PRESS
160x5
170x5
160x5
…break…
SQUAT
425x3,3,3
My left forearm spasmed on the first set and locked one of my fingers. Took some massage to loosen it up, I didn’t wrap my wrists on the next couple sets and set the bar a touch higher. Weirdly this seems to only happen when I squat out of the monolift. Not sure what to do about this.
NBL:
SQUAT = 9
DEADLIFT = 15
Total tonnage:
SQUAT = 3825
DEADLIFT = 7665
Average intensity:
SQUAT = 81%
DEADLIFT = 78%
Training time
150min (2hrs. 30min)
[quote]Astar wrote:
Thanks mate!
I’m planning to compete as a 242 at worlds, as for goals I’m not exactly sure yet but I’d like to go around 600, 400, 700[/quote]
1700 total would be very impressive. Got my fingers crossed for you mate. Ill be following with interest 
[quote]Trevshenko wrote:
[quote]Astar wrote:
Thanks mate!
I’m planning to compete as a 242 at worlds, as for goals I’m not exactly sure yet but I’d like to go around 600, 400, 700[/quote]
1700 total would be very impressive. Got my fingers crossed for you mate. Ill be following with interest
[/quote]
Yea it would definitely be pretty awesome, things will really need to click this training cycle but I think it’s doable. Glad to see you’ll be following!
TUES AUG 27
BENCH
275x3
315x6
305x3
305x3
305x3
SQUAT
325x5
345x5
Hit a small rep PR @ 315. I think my previous best was 5 reps, I’d like to do around 10. I think that should put me close to a 400 bench. FInished with some recovery squats, I went down slowly and my knee felt pretty good.
NBL:
SQUAT = 10
BENCH = 18
Total tonnage:
SQUAT = 3350
BENCH = 5460
Average intensity:
SQUAT = 64%
BENCH = 85%
Training time:
75min (1hrs. 15min)
WEDS AUG 28
SQUAT
435x4
435x4
435x4
435x4
435x4
435x4
Good squatting today, lower back tightened up during the last couple sets.
NBL:
SQUAT = 24
Total tonnage:
SQUAT = 10440
Average intensity:
SQUAT = 83%
Training time:
90min (1hrs. 30min)
THURS AUG 29
BENCH
275x3
275x3
315x3
315x3
315x3
305x3
SQUAT (high bar, narrow)
325x5
365x3
365x3
NBL:
SQUAT = 11
BENCH = 18
Total tonnage:
SQUAT = 3915
BENCH = 5400
Average intensity:
SQUAT = 68%
BENCH = 85%
Training time:
75min (1hrs. 15min)