23-4-19
Squat
262.5kg x3
Deadlift
205kg 2x3
Seal Row
75kg 3x8
In and out today, got done more than what I wanted! I actually had the intention of doubling 262.5kg today but it felt pretty easy so I went for the triple instead!
1 Like
25-4-19
1 Board Press
140kg x1
Bench
100kg 3x5
Chins
BW + 2 chains 2x8
Rear Flys
10kg 2x10
DB Shoulder Press
30kg 3x8
Feeling pretty fatigued tonight, my triceps had nothing left so just left Board work at 140kg and got a bit of volume in!
1 Like
29-4-19
Deadlift
255kg x1
Slingshot Bench
150kg x1
Last heavy Deadlift done now, Squats on Wednesday, last Bench on Friday! Cant wait to get the peak / comp outta the way and have a good break
2 Likes
1-5-19
Squat
272.5kg x1 (7.5kg PB)
Paused Deficit Deads
140kg 3x3
Last heavy Squat done, great confidence builder going into Nationals next week!
4 Likes
3-5-19
Bench
140kg x1
And thats all she wrote! Wanted 150kg as my final bench but 140kg felt heavy, and fatigue is really high! Just need to recover for the competition now!
5-5-19
Squat
145kg x1, 157.5kg x1, 170kg x1
Bench
95kg x1, 105kg x1, 115kg x1
Deadlift
140kg x1, 155kg x1, 170kg x1
Tapering down, things moving well but feeling heavy! 5 days out now, 1 more session to squeeze in and then I’ve just gotta rest up for Friday!
That is a serious squat mate, solid effort.
1 Like
Thanks man, the big 300 is the dream 
2 Likes
6-5-19
Squat
120kg x1, 140kg x1, 160kg x1
Bench
80kg x1, 90kg x1, 100kg x1
Deadlift
120kg x1, 140kg x1, 160kg x1
And thats me done until Friday, just gotta make sure I recover as best as I can now so I’m ready on the day!
1 Like
10-5-19
Meet day:
Weighed in yesterday at 86.9kg.
Squat: 255kg x1, 272.5kg x1, 282.5kg x1
Bench: 145kg x1, 152.5kg x1, 157.5kg Fail
Deadlift: 245kg x1, 265kg Fail x2
Had a great start to the meet, and an abysmal finish!
Squats went great, upping my comp PB and the British Record by 20kg!
Bench was alright, not a PB but I was happy with what I got.
Deadlifts went to complete shit, almost blacked out on the 3rd attempt. 245kg felt ok, 265kg just wouldn’t go passed my knees!
Still managed to take 1st place which I’m happy about, but Deadlifts going how they did left me feeling pretty sour about things 
hey ho!
4 Likes
Still a good meet though. You got your 700 kg total too, right?
1 Like
Nope I totalled 680 which is 10kg down from my last meet! I needed a 265 pull to get the 700 total I wanted.
It was an OK meet overall, but it could have been a lot better!
Hey ho, I’m not competing for around a year now so plenty of time to make changes and fix things, and hopefully grow a bit as I still weighed in 3kg under with minimal effort, so I reckon I’ve got a good 5kg of growing room in this class plus whatever I’ve got spare from not being as lean as I’d like.
2 Likes
16-5-19
SSB Squat
120kg 3x7
Bench
80kg 4x7
Pullups
BW + 8kg x7, 7, 7, 6, 4
GHR
BW 4x8
Breaking myself in easy!
SSB will be my main Squat movement for a while along with some High Bar, as I feel those have the best carry over to my competition Squat.
Bench work will all be Touch n Go, with the second day being Close Grip. I’ll be doing a lot of upper back work aswell, to try and pack on some muscle during the off season.
Deadlifts will be done Sumo and Snatch Grip for a bit of variation, see if they carry over and build up my weak points.
Calories have been upped to around 4k per day, with the following macro break down:
Pro - 271
Carb - 477
Fat - 102
I’ll re-assess this every couple of weeks and adjust as needed, I want to gain some weight but it needs to be good weight, I’m not going to gain just for the sake of it.
Next planned comp is the Andy Bolton Deadlift Challenge in October if I can manage to get a place, just a bit of fun, and something to work towards… mainly to see if I can fix my shitty Deadlift!
1 Like
Bodyweight is 89.8 on waking.
Will be documenting bodyweight for a while, so I can track it easier!
Weight is holding steady after a week on 4k cals per day, will have to increase again if its the same over the next week.
1 Like
Small update, the next 2-3 weeks Bench work will all be DB focused, I’ve been advised not to use a BB for a while.
Had a bad nights sleep due to a painful left shoulder, every time I laid on it I woke up. Had a few issues at work today and noticed a ‘lump’ on the top of my shoulder. Went to the hospital to get it checked out, had some X-rays done and it turns out I’ve got a Grade 1 seperated AC joint.
I’ve been told I can train aslong as it causes no pain. No great loss, DBs will do the same job as a BB for now as I’m doing a big Hypertrophy phase anyway
1 Like
Ouch. Sounds painful. At least you can still lift. I’ve been smashing DB’s for a little while now, I now prefer them to BB, they feel much more natural.
1 Like
Actually its not that bad depending on what I’m doing. I just can’t lay on my left side at all, and doing things overhead causes an issue but thats about it.
No idea about training though as I’ve not trained yet while it’s been hurting, but I’m hoping that for the most part I should be ok
1 Like
Body weight 90.2 on waking
18-5-19
Deadlift
130kg 3x7
Deficit Snatch Grip Deadlift
130kg 3x7
DB Rows
40kg 4x8
Hamstring Curls
45kg 4x8
Hip Thrusts
100kg 4x10
1 Like
Body weight 90.2 on waking