Your log is so neat…why can’t I be like this
30 mins cardio - summit trainer.
RTJ - I will gladly trade you my log for your lifts! 
Week 14; day 3
mobility - upper x 10 mins<— ouch
CGBP:
60kg x 5
80kg x 3 (x2)
100kg x 2
3 board
115kg x 2
125kg x 2
135kg x 1, 2, 2<—slightly wider grip
Top half MP:
90kg x 5 (x2)
JM Press:
60kg x 6 (x3)
Bent over fly / OH Shrug / Band pushdowns:
10kg x 15 / 40kg x 15 / choked light x 35 (x4)
Shoulder box:
5kg x 15 (x4)
Comments
Started off pretty strong with the pressing, then got to the top set - smashed the first rep and then my triceps gave up and got pinned on the 2nd rep! Moved the grip out about half an inch and crushed the doubles!
JM Presses were much tougher this week, really worked on tucking the elbows and forcing the triceps to do the work…ouch and dont even ask about the band pushdowns!!!
Good luck getting healed up before the meet!
[quote]Adam-F wrote:
Week 14; day 3
mobility - upper x 10 mins<— ouch
CGBP:
60kg x 5
80kg x 3 (x2)
100kg x 2
3 board
115kg x 2
125kg x 2
135kg x 1, 2, 2<—slightly wider grip
Top half MP:
90kg x 5 (x2)
JM Press:
60kg x 6 (x3)
Bent over fly / OH Shrug / Band pushdowns:
10kg x 15 / 40kg x 15 / choked light x 35 (x4)
Shoulder box:
5kg x 15 (x4)
Comments
Started off pretty strong with the pressing, then got to the top set - smashed the first rep and then my triceps gave up and got pinned on the 2nd rep! Moved the grip out about half an inch and crushed the doubles!
JM Presses were much tougher this week, really worked on tucking the elbows and forcing the triceps to do the work…ouch and dont even ask about the band pushdowns!!! [/quote]
Every half inch matters - at least that’s what she said. LOL.
haha too true Nov, too true!! Amazing what a difference the little change made.
Deat - thanks for stopping by man, I see you’re still killin it dude.
I drop in to see how you’re doing, and get greeted by that hideous gif image from novaeer. I’ll have nightmares for a week.
I’ve also found that tiny adjustments to grip width make a big difference to my bench. Nice work in here as usual man.
Cheers dude, slowly recovering after a couple of rough weeks…BW stable at 202, even with the carbs, reduced cardio and fats added back
30 mins cardio this morning…watching the welsh get screwed by the ref. ruined a good game so far!
Deadlifting later this afternoon with Jowee…
Week 14; day 4
foam roll x 10 mins - full body
Deads:
70kg x 3 (x3)<----- emphasis on speed and glutes
100kg x 2
120kg x 2
160kg x 3
190kg x 2
Belt on
205kg x 2 (x3)
Speed deads:
90 secs rest
180kg x 3 (x4)
1 leg DL:
35kg x 5 (x2)
GHR:
BW x 15 (x4)
GMs:
Full ROM
45kg x 8 (x3)
Circuit of clam shells, bridges, core stuff.
Comments
Seem to have recovered slightly!! Top 3 sets were tough, but manageable…the 180s felt real solid too - still got to watch my hips flying up before I move the bar…Jowee ripped a 245 double from a 4" deficit. Pow. Guy is a unit too, feel so small haha
Felt really strong on the accessory stuff too - the GHRs were EASY!
30 mins cardio this AM
deload week this week - cycles in nicely with my uni week, off to London Wed-Sat…craic.
Will be back on next week…4 weeks solid training, week off/ light work then the meet - should set me up nicely.
We on for sunday? I got a PR to pull! 
When is good for you? Noon? Early afternoon?
Week 15; Day 1
foam roll - full body
Deads:
70kg x 3
100kg x 2
120kg x 2
150kg x 2
Belt on
180kg x 1
207.5kg x 2 (x2)
180kg x 3 (x4)
1leg db DL:
35kg x 3 (x2)
GMs:
Full ROM
50kg x 8 (x3)
GHR:
BW x 15 (x4) <------ easy
core work etc
Comments
Wasn’t feeling too flash going into this session, long week - lack of sleep, blah blah blah - extended warm up to shake off the rust - 207.5s felt ok, bar kept slipping in the right hand for some reason - barely locked out the final rep!
Everything else find really strong. Good start to the training week.
Hey man, what date did you say your competition was? You going with anyone to it? I would like to go with you if you want some company, and I would like to see how the competition is run and maybe do one next time.
It’s the 20th Nov (4 weeks yesterday) - There may be a few people there with me, but you’re welcome to come. I can introduce you to a few of the other lifters I know too.
If nothing else, you can film my lifts! haha
Week 15; Day 2
Reverse band bench:
light bands, choked over rack
70kg x 5
100kg x 3
110kg x 3
120kg x 2
135kg x 2
142.5kg x 1
130kg x 3, 5
bench:
110kg x 3
110kg x 2 (x3)
dead bench:
100kg x 1 (x5)
circuits of flys, weighted chins, JMs, curls, plank
Week 15; day 3
warm up x 5 mins
Squats:
Bar x 10
60kg x 5 (x5)
90kg x 3 (x3)
GMs:
75kg, 85kg, 95kg x 5
1 leg DL:
35kg x 4 (x2)
GHRs / plate twists:
BW x 15 / 10kg x 10 (x4)
Some glute work, core work…
good luck at your upcoming comp. You’re gonna get that 600kg total for sure
thanks for the kind words greg - I am glad someone has some confidence! haha
been battling a few things lately and training hasn’t felt great, lets see what I can accomplish over the next 3 weeks!
Your meet is in 3 weeks? Stay strong buddy! Will be fun to see your results. Make sure you film your warm-up and meet lifts =)
Your 205 pull looked much easier than 207,5… Stay fresh and free from injury mate!