FRI AUG 30
BLOCK PULLS (bar just below knees)
565x3
625x2
645x2
645x2
625x2
NBL:
DEADLIFT = 11
Total tonnage:
DEADLIFT = 6775
Average intensity:
DEADLIFT = 94%
Training time:
45min
SAT AUG 31
SQUAT
405x7
405x7
405x7
405x7
BENCH
275x5x5
SQUAT
375x4
395x4
395x4
INCLINE BENCH
205x5
225x5
225x5
My lower back was pretty tight today, I had to take fairly long breaks in between squat sets. The 7s moved well but it was tough to stabilize the bar on my back.
NBL:
SQUAT = 40
BENCH = 25
Total tonnage:
SQUAT = 16000
BENCH = 6875
Average intensity:
SQUAT = 76%
BENCH = 77%
Training time:
240min (4hrs.)
SUN SEPT 01
SQUAT (high bar, narrow)
325x5
365x4
365x4
DB BENCH (slight incline)
90s for 10
100s for 10,10
5x10 t-bar rows
5x10 lat pulldowns
5x10 cable rows
Some recovery squats + lots of pump work.
NBL:
SQUAT = 13
Total tonnage:
SQUAT = 4545
Average intensity:
SQUAT = 66%
Training time:
90min (1hrs. 30min)
Weekly totals:
NBL:
SQUAT = 107
BENCH = 61
DEADLIFT = 26
Total tonnage:
SQUAT = 42075
BENCH = 17735
DEADLIFT = 14440
Average intensity:
SQUAT = 74%
BENCH = 82%
DEADLIFT = 85%
Training time:
765min (12hrs. 45min)
MON SEPT 02
DEADLIFT
495x1
605x1 → beltless PR
565x2
565x2
SQUAT
425x2
475x2
475x2
Good pulling today. First time pulling over 600 w/o a belt, my back is still a little stiff but it held together pretty well.
NBL:
SQUAT = 6
DEADLIFT = 6
Total tonnage:
SQUAT = 2750
DEADLIFT = 3360
Average intensity:
SQUAT = 87%
DEADLIFT = 85%
Training time:
120min (2hrs.)
Some killer work in here. Also, you have the widest bench grip I’ve ever seen.
[quote]WhiteFlash wrote:
Some killer work in here. Also, you have the widest bench grip I’ve ever seen. [/quote]
Thanks dude, gotta put in the work to get the results (hopefully)
As for the grip I have long arms and wider has always been stronger for me. Everybody else’s grip seems narrow 
TUES SEPT 03
SQUAT
440x5
440x5
440x5
440x5
BENCH
275x4
295x3
325x1
340x1
285x4,4 (3count pause)
SQUAT
415x2,2,2,2
5x4 weighted ring dips (25#)
4x10 back extensions (80#)
NBL:
SQUAT = 28
BENCH = 17
Total tonnage:
SQUAT = 12200
BENCH = 4930
Average intensity:
SQUAT = 83%
BENCH = 82%
Training time:
240min (4hrs.)
THURS SEPT 05
SQUAT (high bar, narrow)
335x2 (paused)
385x1
405x1
385x3
385x3
NBL:
SQUAT = 10
Total tonnage:
SQUAT = 3770
Average intensity:
SQUAT = 72%
Training time:
120min (2hrs.)
FRI SEPT 06
PRESS
165x5
175x5
180x5
195x1
…break…
SQUAT (high bar, narrow)
315x2
365x2
405x2
Presses weren’t bad, hit a 5RM and a tough but manageable single at the end. Squats moved well but I’m just being cautious with my knee.
NBL:
SQUAT = 6
Total tonnage:
SQUAT = 2170
Average intensity:
SQUAT = 69%
Training time:
45min
SAT SEPT 07
SQUAT
405x1
495x1
545x1
Was at a Brandon Lilly seminar all day. It was a lot of fun, learned a few things, shot the shit with Brandon and eventually did some squatting. We were using a crappy gym bar that was whipping and trying its best to slide off my back. Still managed 5# under my best no belt squat of all time so I was pretty pleased with this.
NBL:
SQUAT = 3
Total tonnage:
SQUAT = 1445
Average intensity:
SQUAT = 92%
Training time:
not sure how to quantify this, the seminar ran 8hrs. but it was mostly talking.
SUN SEPT 08
DEADLIFT
405x1
495x1
565x1
625x1 → beltless PR
BENCH
275x2
305x2
325x1
355x1
370x1 - spotter touched it on the way up!
Did some more training at Brandon’s seminar. Hit a strong no belt deadlift PR as well as what would have been an all time bench PR, it felt a little loose on the chest, came up fast but the spotter touched it before I got to find out whether I could grind it or not. I was a little pissed, I figured since everyone there had some lifting background they would know enough not to “bro spot” a bench but what can you do. No matter, this puts me at 1540 in combined beltless lifts for this weekend. When I did the mock meet a month ago I manage 1535 with a belt so this is definitely a good sign. It should also be factored in that the 1535 was done with a squat and deadlift bar while my the 1540 was on a crappy non knurled gym bar. I’m very pleased with this and looking for some big things in October.
NBL:
BENCH = 7
DEADLIFT = 4
Total tonnage:
BENCH = 2210
DEADLIFT = 2090
Average intensity:
BENCH = 89%
DEADLIFT = 80%
Training time:
I’m just gonna call it 4hrs. for the weekend.
Weekly totals:
NBL:
SQUAT = 53
BENCH = 24
DEADLIFT = 10
Total tonnage:
SQUAT = 22335
BENCH = 7140
DEADLIFT = 5450
Average intensity:
SQUAT = 80%
BENCH = 84%
DEADLIFT = 83%
Training time:
765min (12hrs. 45min)
MON SEPT 09
SQUAT
335x2
385x2
425x2
475x2
515x2
Just did some quick squat volume tonight. I feel good for a few more.
NBL:
SQUAT = 10
Total tonnage:
SQUAT = 4270
Average intensity:
SQUAT = 81%
Training time:
90min (1hr. 30min)
Watching this
[quote]Highjumper wrote:
Watching this[/quote]
Thanks mate, glad to have you on board!
TUES SEPT 10
BENCH
225x5
275x4
295x3
325x3
325x3
295x6
295x6
255x3,3 (3-5 count pause)
…break…
SQUAT (high bar, narrow)
315x3
365x3
405x3
NBL:
SQUAT = 9
BENCH = 36
Total tonnage:
SQUAT = 3255
BENCH = 10130
Average intensity:
SQUAT = 69%
BENCH = 79%
Training time:
105min (1hr. 45min)
WEDS SEPT 11
PRESS
175x4
185x3
…break…
DEADLIFT (1 board deficit + olympic shoes)
465x3
465x3
525x2
525x2
525x2
525x2
…break…
SQUAT (high bar, narrow)
315x1
365x1
415x1
Had to split training up today to get it all in. Wasn’t feeling great for the squats so I just got a little work in, deads were good. Press was disappointing but I was rushed this morning and didn’t warm it up the way I wanted to.
NBL:
SQUAT = 3
DEADLIFT = 14
Total tonnage:
SQUAT = 1095
DEADLIFT = 6990
Average intensity:
SQUAT = 70%
DEADLIFT = 76%
Training time:
90min (1hr. 30min)
THURS SEPT 12
SQUAT
415x1
505x1
555x1 → PR
…break…
Pull ups: 3@45, 3@70, 3@90
I didn’t feel great today but I still managed to hit a squat PR.
NBL:
SQUAT = 3
Total tonnage:
SQUAT =1475
Average intensity:
SQUAT = 94%
Training time:
60min (1hr.)
SAT SEPT 14
SQUAT
415x1
445x6
445x6
445x6
450x6
BENCH
225x5
275x4
295x3
330x2
330x2
340x1
350 miss
305x3
305x3
285x2x2 (3 count pause)
Squatting was good today, I got plenty of volume in. My back was a little sore from all the reps but not too bad. I was beat for the benching. I shouldn’t have tried 350 but oh well.
NBL:
SQUAT = 24
BENCH = 27
Total tonnage:
SQUAT = 10710
BENCH = 7740
Average intensity:
SQUAT = 85%
BENCH = 79%
Training time:
180min (3hrs.)