SSB Squat: 5 x 3 x 110kg to pins (paused, beltless)
Leg Raises: 20, 15
DB Row: 2 x 15
Goblet Squat: 2 x 12
Resting calf. Weight cut begins soon, going to cut from 96kg to <90kg then bloat up to 100 or so by Sunday… it’s about time to see 300kg loaded up!
Weight Cut
Weighed in on second attempt at 89.7kg. Ate my way to 98+kg by the evening, and felt strong. Calf pain still an issue.
MEET DAY - GPC-GB Bristol Qualifier
A combination of cissus (tons of it all week), codeine and ibuprofen, plus more painkiller gel on calf, seemed to sort out the knee wrap issue.
We were split into 3 flights, so unfortunately there was little time to rest and self wrap between squat attempts:
Squat: 1st - 260kg, 2nd - 280kg (617lbs, PR!), 3rd - M x 300kg
Not bad, and another PR. I think that I would’ve had 300kg with another 10 mins rest and wrapping time available, but no excuses!
Bench: 1st - 160kg, 2nd - M x 170kg (didn’t wait for command, got it up easily), 3rd - (Misloaded bar) M x 172.5kg, 4th - 170kg (375lbs, PR!)
VERY stressful day on bench, but ended well with a solid PR at 170kg.
Deadlift: 1st - 240kg, 2nd - 250kg (=PR), 3rd - M x 255kg
I was too tired by then to get the 255kg to lockout, but a decent day overall! A 700kg total (1543lbs) is alright, and definitely plenty of room to improve over the next 6 months or so before I compete again.
Videos to follow…
Edit: Instagram video link didn’t work, but it’s uploaded there
Straight back to it, with a new routine to focus on body composition and general athleticism a bit more (kinda based on Alpha / Brian Alsruhe 's old routine), mainly because I feel like a change and a break from the usual stuff. Today was an overhead press day.
Incline Treadmill Walk: 30 mins
OHP: 8 x 60kg, 8 x 70kg, 2 x 8 x 60kg
superset with -
Pull-up: 4 x 8
DB Seated Press: 8 x 25kg DBs, 8 x 35kg DBs, 2 x 8 x 25kg DBs
DB Row: 5 x 8 x 30kg DBs
Incline Bench: 8 x 8 x 60kg (Gironda style)
Deadlift: 8 x 120kg, 8 x 160kg, 2 x 8 x 182.5kg (beltless)
DB Lunge: 3 x 8 x 30kg DBs
Leg Press: 4 x 8 x 6pps
Bench: (legs up) to 8 x 100kg, 3 x 8 x 105kg
SS with -
DB Row: 4 x 8 x 35kg DBs
DB Floor Press: 8 x 35kg DBs, 3 x 8 x 37.5kg DBs
Rear Delt Raise: 3 x 8, 1 x 12
Machine Chest Press: 3 x 8, 1 x 12
Stationary Bike: 30 mins
Incline Treadmill: 25 mins, intense
Squat: (beltless) 8 x 110kg, 2 x 8 x 152.5kg, 8 x 172.5kg
High Bar Pause Squat: 3 x 8 x 112.5kg
Leg Extension: 8 x 8 Gironda style
Incline Treadmill: 35 mins
OHP: 8 x 60kg, 8 x 75kg, 2 x 8 x 60kg
SS with -
Pull-up: 3 x 12
DB Press: 6 x 37.5kg, 8 x 32.5kg, 2 x 8 x 20kg
Incline Bench: 4 x 8 x 65kg (30 secs rest)
Cable Row: 2 x 15
Away
45 mins walk + 20 mins incline treadmill
Deadlift: (beltless) 4 x 8 x 192.5kg (3rd set all paused on floor, rest touch and go)
Axle Muscle Clean: 4 x 8 x 60kg
Cambered Bar Squat: (beltless) 8 x 70kg, 3 x 8 x 120kg
Tried out the new cambered bar; seems decent for a change. Deadlifts felt good.
Incline Treadmill: 20 mins
Machine Row: 8 x 8
Leg Raise: 6 x 10
Pull-up: 10, 8, 8
Bench: (legs up) 8 x 60kg, 4 x 8 x 110kg
DB Floor Press: 10, 8, 8, 8, x 35kg DBs
DB Rear Delt Raise: 2 x 10 x 22.5kg DBs
Incline Treadmill: 20 mins
Squat: (beltless) 8 x 112.5kg, 8 x 182.5kg, 2 x 8 x 172.5kg
KB Lunge: 3 x 8 e/l
SL Leg Extension: 3 x 8
Incline Treadmill: 35 mins
OHP: 8 x 70kg, 6 (+2 with legs) x 77.5kg, 8, 7, x 70kg
DB Seated OHP: 3 x 8 x 35kg DBs
Seated Lateral Raise: 8 x 8 x 10kg DBs
Cable Row: 4 x 8
Deadlift: (beltless) 8 x 110kg, 8 x 200kg, 8 x 205kg, 8 x 190kg
SSB Squat: (beltless) 8 x 70kg, 8 x 110kg, 8 x 120kg, 8 x 70kg
Stationary Bike: 20 mins
Machine Row: 4 x 8
Bench: (legs up) 8 x 60kg, 8 x 100kg, 8 x 120kg, 2 x 8 x 110kg
DB Floor Press: 4 x 8 x 37.5kg DBs
DB Incline Curl: 3 sets to failure
Stationary Bike: 25 mins
Off
Had an accident involving a glass door panel; cut arm pretty badly, requiring stitches… should be ok to train today with things that don’t use the arm too much, and hopefully I’ll be back to 100% fairly soon.
Incline Treadmill: 20 mins
Squat: (beltless) 8 x 122.5kg, 8 x 192.5kg (beltless PR!)
Leg Extension: 8 x 8
Leg Press: 8 x 8 x 5pps
Stationary Bike: 20 mins
Well despite having 25 stitches in my arm I seem to have done well today, nice top set at least. Cut it back a bit to avoid excessive damage to the arm.
Incline Treadmill: 20 mins
DB Lateral Raise: 8 x 8 x 10kg DBs
Chest Press Machine: 20 x 1pps, 10, 9, x 1.75pps, 15 x 1pps
Facepull: 25, 20
Avoiding anything that stresses the arm too much.
Just remembered the link didn’t work before, so I’ve uploaded the meet videos to YouTube, here they are:
The squat was a bit sloppy as I was rushing so much to get the wraps on in time, but all except deadlift were national records and there’s plenty to learn from.
Deadlift: (beltless) w/u with 70kg, 160kg; 6 x 3 x 160kg, 3 x 180kg, 3 x 200kg, 3 x 210kg
SSB Squat: (beltless) 8 x 70kg, 8 x 130kg, 8 x 140kg (definite rep PR), 8 x 110kg
Leg Press: 3 sets to failure
Incline Treadmill: 20 mins (very intense 
)
Alright; the arm meant I didn’t want to push for the sets of 8 on deadlift, but solid work today.
