hips shot away from me, but fuck it - got the weight up so I will take it.
Week 1; day 2
foam roll
t-spine, quad stretch
Bench:
60kg x 3 (x2)
80kg x 2
90kg x 1
100kg x 1
115kg x 1
125kg x 1 <~~~easy PR
130kg x 1 <~~~awful set-up, still pressed fairly comfortable
132kg x 1 <~~~much better
CGBP:
fat gripz
80kg x 4
90kg x 4
95kg x 4 (x2)
100kg x 4 (x3)
Seated MP:
70kg x 6 (x4)
Band pull downs:
light band x 15 (x3)
Comments
Decent session again 
With bench - strength is definitely there, but my set-up breaks down at these top sets - I lose the small arch I have!! Any tips for that? Anyway, its a big leap forward regardless!
I am operating on RPE scales now - left my written log at the gym though, so cant get them here yet…vid to follow.
awful set-up…
Excellent work, Adam. Looks like these past several weeks have put a few more kilos on your bench press. I’ll give you a more thoughtful response about tips on the setup.
Thanks fella - really appreciate your guidance with the bench work too!
I don’t want to give you the impression that my legs/ set-up is always that loose - I seemed to have trouble on that rep only…the 132 flew up.
I do always have an issue with losing the (small) arch when I press from the chest though…
Looks like you coulda got that deadlift without hitching it if you were just a bit more patient. Something good to get used to for when it comes time to compete.
Cheers for the comments Joweee
Yeah I think you’re right - I panicked a little when it got caught on my shorts and didnt want to fail it!!! I have burst loads of little blood vessels in my face from that effort lol
Week 1; day 3
foam roll
band work
BW squats
Squats:
Bar x 6 (x2)
70kg x 4
80kg x 4
90kg x 4
100kg x 4
100kg x 4 @ 8.5
Sumo DL:
120kg x 4
150kg x 4
170kg x 4
190kg x 4 @ 9
SSB Squats:
70kg x 6 @ 7
80kg x 6 @ 9
Ab wheel:
BW x 12 (x3)
Comments
Decent-ish session - squats felt pretty solid, but didnt want to push any of them - the knee started to ached a little after the last set of SSBs so cut it at that.
Pretty pleased with the Sumos - bit too much of a jump from the 170>>190 - still, higher than I was expecting. Press accessory tomorrow.
Week 1; day 4
foam roll
t-spine
shoulder traction
2-bd bench:
Light band
warm ups…
105kg x 4 @ 7.5
110kg x 4 @ 8 (x3)
115kg x 4 @ 8.5
CG 3-bd:
100kg x 4 @ 6
115kg x 4 @ 7
125kg x 4 @ 7.5
135kg x 4 @ 9
Floor press:
90kg x 8 @ 7
100kg x 8 @ 7.5
100kg x 8 @ 8
100kg x 8 @ 9
band pull downs:
Light band x 15
" " x 12 (x3)
Comments
Pretty strong pressing session this afternoon, absolutely stinking day at work - so this was needed. Really pleased with the lockout work - felt really strong, especially the 3-bd, last time I maxxed out around 140 for a single.
Cardio tomorrow and lots of mobility work - concentrating on calves and shoulders/ chest.
Week 2; day 1
foam roll
glute activation
glute/hip rehab
Deficit pulls:
3-4" deficit
70kg x 4 (x2)
120kg x 4
150kg x 4 @ 7
175kg x 4 @ 7
185kg x 4 @ 8.5
Box squats:
to parallel
70kg x 4
80kg x 4
90kg x 4
100kg x 4 @ 7
100kg x 4 @ 7
110kg x 4 @ 8
GMs:
DL Stance
80kg x 8 @ 7
90kg x 8 @ 8
90kg x 8 @ 9
Comments
Decent sesh this afternoon - bit of a rush, but got everything done within an hour or so.
Deficit pulls were pleasing; Not sure on the height - basically stood on 2 20kg plates - but the bar was right by my feet haha. overall they felt pretty strong - really trying to concentrate on keeping my hips lower, for longer - seemed a bit better.
Squats were great - knee felt good though-out.
Ran out of time for core work - will add to tomorrow.
I think we’re pretty close in lifts, as I’m also chasing a 600kg total for a raw meet in July. Also an ex-rugby player. Great log from the few pages I’ve checked out, and I’ll keep reading! What weight class are you looking to do your 600 total in?
cool, thanks for stopping by.
It will most likely be in the 93kg class - GBPF
Excellent, likely the same class then! I’m trying to head up to the 105’s but might not be high enough past 93 to warrant not cutting for July. How tall might you be, sir?
Also, I’ll be with the CPU, also an affiliate of the IPF. In fact, a couple lifters that I do/have trained with (as well as some other great Canadian lifters) headed over for the Commonwealths not too long ago!
Race you to 600 
Yeah I am in that same boat - I am currently around 96ish - right in the middle, I think long term I will go to the 105s - but I want to hit a few goals @ 93 first.
I am 5ft 11.
Tha’ts cool you have a high calibre lifters around - I train alone, so am at a slight disadvantage!!
See you there!! haha
haha, Same height too, just about. I like to say I’m 6’0 though ha. I’ve been as high as 95kg when I did my first meet, but have dropped as low as 90.5kg (my last meet). Definitely want to get to 105 eventually.
'Scuse me Mr F, what’s all this ‘beating my deadlift PR by 2.5kg’ bollocks? Not happy - will have to step up my training! Seriously though mate, strong pull, well done!
muhahahahha snook it in there mate…
Week 2; day 2
foam roll
Bench:
95kg x 4 @ 7
105 x 4 @ 8
110kg x 4 @ 8
110kg x 4 @ 8.5
110kg x 4 @ 9
CGBP:
fat gripz
90kg x 4 @ 7.5
100kg x 4 @ 8.5
100kg x 4 @ 9.5
90kg x 4 @ 8.5 (x2)
Standing MP:
60kg x 7 @ 7.5
65kg x 7 @ 10
60kg x 7 @ 9.5
Chins:
BW x 8 (x7)
Comments
Depressing session - on one hand, the bench felt great - pretty pleased with the 110s - but on the other, not having a spotter ruined it. The way the bench is set, I have to press the weight out and lose my set-up as a result. Meh.
Did the MP standing too as getting in/ out of the rack seated was too much of a ball ache. Strength is there though.
Week 2; day 3
foam roll
glute work
Squats:
Bar x 10 (x2)
70kg x 6 (x5)
90kg x 5 (x4)
Sumo Pull:
120kg x 4
150kg x 4
170kg x 4
180kg x 4
rehab circuits x 3
Roll outs:
BW x 12 (x3)
Comments
Knee wasn’t feeling great today, so kept the squats really light and just tried to focus purely on technique - didn’t feel too bad after that lot - had to shut down the sumo pulls though. They aggravate my knee somewhat so best to avoid them.
Didn’t want to overdo it either - so did more rehab work with BW squats and core work.
fuuuuuuuuuuuuuu
knee is pretty sore today, I think I am jumping in again too quickly. going to sack off all squats, except box squats for now.
Squat/dead day will now consist of:
glute/hip rehab
suspended GMs
glute bridges
core
or something to that effect.