Good luck bud, go and smash it!
WM Divisional:
BW - 92kg
Squats:
Bar x few
60kg x 3 (x2)
80kg x 3
105kg x 2
125kg x 1 (x2)
Belt on
145kg x 1
wraps on
165kg x 1
Lift 1 - 180kg - 3 whites
Lift 2 - 190kg - 3 whites (BW PR)
Lift 3 - 200kg - Fail
Woke up with a mouth drier than Gandhi’s flip flop, luckily checked my weight - at home I was under 92kg, weighed in fully clothed at 92.5kg - happy days! Fluids and food devoured. The meet was much busier than I’d expected - as you can see warming up was a bit of a 'mare, but managed to work it ok in the end. After a very nervous start I pissed the 190kg, called for 200 - only just missed it too - another inch and I’d have gotten it, just couldn’t drive enough with the soreness in my knee. Happy overall, solid start.
Bench:
Bar x 5
60kg x 3
80kg x 3 (x2)
90kg x 1
100kg x 1
105kg x 1 (x2)
110kg x 1
Lift 1 - 115kg - 3 whites
Lift 2 - 120kg - 3 whites (Equal PR - BW PR)
Lift 3 - 122.5kg - Fail
My warming up was even worse on the bench - we had a bench only meet at the same time, so had an extended break for this - probably did a couple reps too many, too early too! First 2 were solid, not lightening but BW PR all the same - took the minimum jump for my 3rd and just missed it, hammy cramped and I lost my leg drive.
Deadlift:
120kg x 2
145kg x 2
160kg x 1
Belt on
180kg x 1
200kg x 1
Lift 1 - 215kg - 3 whites
Lift 2 - 225kg - 3 whites
Lift 3 - 232.5kg - 3 whites (All time PR)
Tried to judge my warm up better here - before I knew it the bar had crept up, so I didn’t have a lift until 120 haha oh well - probably for the best as my hammy cramped again instantly, so minimal reps from now on (rolled out the hammy some too). On the platform - 215 was EASY, called 225 - heaviest weight I’ve pulled for months…grip started to play up for the first time ever…so went conservative for my 3rd and took a small PR - grip only just held so it was the right call.
All in all - great day out, went 7/9 only missing 3rd attempts and new PRs - finishing with a 542.5kg total…will take a lot from this in terms of warming up, timing etc - was so nervous through the squats and bench, tired now after the adrenaline rush…onwards to a sunday roast and massive birthday cake! 
Great job man. That squat looked even easier in the video… you definitely had more in ya, just gotta get healed up.
Massive deadlift mate, well done. Bodyweight PRs on the other lifts are nothing to be sniffed at, especially given the injuries you’ve been carrying!
[quote]Joweeee wrote:
Great job man. That squat looked even easier in the video… you definitely had more in ya, just gotta get healed up.[/quote]
Thanks dude - and thanks again for coming along, very much appreciated! the 200 was very close - my form went to shit though, never mind - next time!
[quote]Element_26 wrote:
Massive deadlift mate, well done. Bodyweight PRs on the other lifts are nothing to be sniffed at, especially given the injuries you’ve been carrying![/quote]
Thanks mate! had more in the deads - damn grip! At least I know what to attack for next time!
A bit of reflecting post meet…
First off, I am fucked - so drained it’s unreal, plus my left hammy is tighter than a nuns chuff! Taking pretty much all of this week off anyway due to other priorities right now.
Secondly, I believe my next meet won’t be until Feb/ March next year - so that gives me 2-3 months to work on things - grip and bench being the main things that stood out from this weekend! (squat will take care of itself once the knee heals).
I am probably going to go back to 531 and make some tweaks - 351, 6 week blocks, deloads only when appropriate…I will probably target some other meets mid next year to really ‘peak’ for.
Thirdly, I am going to start trying out some single ply kit at some point, although to begin with, this will be restricted to when I can train with the guys at the WM club!
Lol. Yeah, after my first meet it hit me pretty hard. I mean, you did just max on all 3 lifts in one day.
Sounds cool man. I’m used to seeing multi-ply at the meets I’ve done in the states, which does not look fun AT ALL. Seeing all the guys in single ply did look fun though actually. Definitely adds another aspect to the sport to learn. Plus, those guys were actually able to keep the squat suits on without their legs going purple and falling off, lol.
At one meet I was at a bunch of guys couldn’t get this guys bench shirt off, and he looked like he was in so much pain they finally just cut the shirt off.
Edit: Phone was acting up and I just got my text message from you this evening. I was happy to come out and help support you a little bit. My first meet I was nervous and shaking like hell, lol. Afterwards it got me pretty fired up to start training hard again though. 
Riiiiiiiiight, here is my template for the next few months - may be a few tweaks here and there along the way.
Bench (Heavy day)
Pull ups (Neutral grip) 50 reps
DB Bench 4x10
DB Curls 3x10
JM Press 3x8
Is, Ts, Ys 3x12
Deadlift 351
Front squats 5x10
Shrugs 3x20
Ab roll outs 3 sets - amrap
Military Press 351
Bench (Medium day)
1 arm db row 1x20-30
Band assisted pull ups 3x12
Band pull aparts
Band pushdowns
Squat 351
Heavy GMs 3x5
Step ups 3x10
Side bends 3x15
Weighted V-ups 4x10
Going to start tomorrow with either bench or squat day, we’ll see. I won’t be maxing out very often, even when I do it’ll only be 2-3 reps over the prescribed.
Will go into a bit more detail on each session during the week.
cant wait to get back into the gym tomorrow now!!
Cycle 1; Week 1
Foam roll - full body
hockey ball - hips/ glutes
mobility drills
Deads:
70kg x 5
120kg x 3
145kg x 3
170kg x 3
Belt on
190kg x 6 <—RPE 8
Front squats:
Beltless
70kg x 8 (x4)
Shrugs:
DOH Grip
100kg x 20
110kg x 18
120kg x 15 <— aim is to get that to 20 and then up the weight.
Ab roll outs:
BW x 8 (x3)
Comments
Early morning session today - bit different to previous efforts. 190 felt heavier than I’d have liked, but I have just had 7 days free from any form of training at all.
For this block, I am planning on getting lots of beltless and grip work in - so double-over hand grips etc
Front squats felt ok considering I haven’t done them since May time…knee just started to feel it after set 4, so left it there. After a couple weeks will ramp each set.
Good start.
Cycle 1; Week 1
Foam roll - full body
mobility drills
Bench:
60kg x 5
80kg x 5
100kg x 3 (x6) <—RPE 8
Chins:
BW x 60
Is, Ys, Ts / DB Curls / Side bends:
5kg x 10 / 15kg x 10 / 25kg x 10 (x3)
DB Press:
25kg x 12 (x3)
JM Press:
60kg x 6 (x3)
Comments
Benching was much tougher than I’d have liked - but then again, I seem to ‘grind’ most reps on my press no matter what - worked on a long first pause, then smaller on remaining reps.
The Is, Ys, Ts are deceptively tough!
30 mins s/s cardio
incline walking - bw was at 205 this weekend.
AM:
30 mins swimming.
PM:
Cycle 1; week 1
Foam roll x full body
Mobility drills x hips, ankles
Squat:
Bar x 5
70kg x 5
100kg x 3
115kg x 3
130kg x 3
150kg x 5
GM:
70kg x 8 (x4)
Step ups to high box:
dumbells
25kg x 10 (x3)
TKE / V-ups:
Green band x 20 / 10kg x 12 (x3)
Comments
Not too shabby - squats felt great, really powerful, fast - all beltless too. Knee started to feel al little sore after the step ups, so will ice it tonight and keep an eye on it…
Nice job going 7/9 and finishing with a big DL PR. I can’t imagine doing a PL meet after an extended diet.
Thanks Deat - after that experience, I won’t be doing it again! haha
If anything, it was something I wanted to get done - now I have a target to beat and work past etc - I am lean gaining now, although other things are taking priority, so training is quite simple for now.
Looking forward to my numbers going up!
Week 1; cycle 1
Military press:
Bar x 10
40kg x 5
55kg x 3
65kg x 3
70kg x 3
CGBP:
1st rep - 2 sec pause
70kg x 5
85kg x 4 (x6)
1 arm row:
20kg x 10
35kg x 10
40kg KB x 25
35kg x 15
Band pushdowns:
light band
x 20 (x2)
x 15 (x2)
Band pull aparts - 10 x 10 (light band)
Comments
Condensed training week - away now until Sunday night. Tonight felt great though - different doing the rows with a KB.
Upper back and arms are fried now. Until Monday!
Nice looking training week Adam.
Cheers Jowee
30 mins cardio this morning.
BW was 206 - away for the weekend now. Back in Monday.
Week 2; Day 1
foam roll x full body
hockey ball - hips, glutes
band stretching, tke’s
deadlift:
70kg x 5
110kg x 5
135kg x 5
160kg x 5
180kg x 5
front squat:
70kg x 6
75kg x 5
80kg x 5
85kg x 5
barbell shrug:
100kg x 20
110kg x 20
120kg x 17
Comments
Average session to say the least. Picked up a bout of man-flu from the stag-do over the weekend - then there’s the obvious indulgence from the weekend…anyway, I got on with it.
Everything was beltless - struggled with breathing, so hit the required on deads, ramped the fronties - actual progress on shrugs though. Had a play with the fat gripz…could barely grip 70kg after all this ahhaa. To cap things off, I ate something that disagreed with my stomach - so was bloated as hell, skipped the core work.
Little late to the party but congrats on your meet brother.
Impressive work, but less bitching and more doing would be appreciated - You still suck.
Keep at it man, and ill be checking in more often now.