Week 7 Day 2
Squat
60kg(132lbs)x5
100(220lbs)x5
125(275lbs)x3
145(321lbs)x3x3
Bench Press
60(132lbs)x5
75(165lbs)x3
85(187lbs)x3
100(220lbs)x3x3
A)Push ups - 5x10
B)TRX Rows - 5x10
Ready to go for competition…have to drop 5lbs or so
Power Surge meet report
Tried cutting weight while sick with a head cold = not a good idea
I got down to 180.4lbs Friday night before the meet, but I was feeling like shit, so around 8pm, I said screw it and ate a big order of sushi and a couple sandwiches, drank a gatorade and felt much better. I made a realization…I’ll be a much much better 90kg (198lb) class lifter, so no time like the present to move up.
I weighed in at 83.8kg, after a big breakfast and another gatorade, so I probably weighed closer to 82.8, so about .5-1lb off if I had really wanted to make it but whatever, 90kg class it is.
Squats
1st - 280kg (617lbs) - good
2nd - 292.5kg (642lbs) - good
3rd - 300kg (661lbs) - good (would have been national record at 181, oh well)
Bench Press
1st - 170kg (374lbs) - good
2nd - 180kg (396lbs) - good
3rd - 185kg (408lbs) - no good (locked my right arm out, the left was about 1-2 inches away, just wouldn’t go)
Deadlifts - this is where it went to hell
1st - 285kg (628lbs) - good
2nd - 295kg (651lbs) - no good (got to knees, bar came forward)
3rd - 295kg (651lbs) - no good (same thing)
Had no energy/strength left after my second bench…wasn’t into it metally at that point
Total - 765kg
Good for best lifter, 2.5kg PR on total, 12.5kg PR on squat, tied pr on bench, and 10 below PR on deadlift…considering how I felt all week, it was a pretty good success. The plan now is to keep training, get on track with nutrition and actually try out this supplementation thing people talk about. Get up to 86-87kg (190ishlbs) for January meet, and hit an 800kg total there.
82.5+/-2kg=Vexed. ~12 Weeks Train. 90>Vexed.
Pretty much
Week 1 Day 1 (Tues)
BP/DL
Bench Press - comp grip
barx10
70(154lbs)x5
85(187lbs)x5
100(220lbs)x4
115(257lbs)x3
122.5(270lbs)x2x5
Deadlift - defecit (3")
100(220lbs)x3
150(330lbs)x3x2
180(396lbs)x2x2 (sumo)
180(396lbs)x2x3 (conv.)
Pull ups
bw+10kgx10x4
Stretching/Foam rolling - 10 minutes
First day back in since the meet, everything quite easy, all benches paused unless otherwise noted. All lifts beltless unless otherwise noted from now on as well.
Week 1 Day 2 (Weds)
SQ/BP
Squat
barx10
70(154lbs)x5
100(220lbs)x5
140(308lbs)x4
160(352lbs)x3
180(396lbs)x2 - belt
200(441lbs)x2x5 - belt/wraps
(10 total worksets)
Bench Press - med grip/touch and go
barx10
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5x4
Leg Press - narrow foot spacing
platesxreps
2x6,4x6,5x6,6x6,7x6
45 degree chest supported DB Row
45x10+10, 75x10+10, 75x10+10
Good first squat day back, the 200’s were fast, just felt hard…then again I did compete 4 days ago, so yeah thats about right.
Week 1 Day 3 (Fri)
BP/DL
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
115(257lbs)x2
120(264lbs)x4x4 - 1board
130(286lbs)x3 - 2board
140(309lbs)x3 - 2board
Deadlift
70(154lbs)x3
120(264lbs)x3
180(396lbs)x3
205(452lbs)x3
240(528lbs)x2x5 (3 narrow sumo, 1 conv., 1 wide) - belt on
1A)DB Row - 88lbsx8x2, 132lbsx8x3
1B)Tricep extension on floor w/chains - 40kg+2xchainsx8x5
1C)Ez bar curls - 40kgx10x5
First deadlift day after a competition always feels like shit, this one was no different, weights moved quickly, and didn’t feel hard, just uncomfortable
Log over…the end
I was going to delete this, but then I figured starting a new one up would be more work than it’s worth, so I’ll just continue along until I get bored of this again
Week 2 Day 1 (sun)
SQ/BP
Squat
70(154lbs)x5
100(220lbs)x5
120(264lbs)x4
150(330lbs)x3
180(396lbs)x2
200(441lbs)x2 - belt/wraps
220(484lbs)x2 - loose suit bottoms
245(540lbs)x2x5
Bench Press - comp grip/paused
70(154lbs)x5
80(187lbs)x4
90(198lbs)x3
100(220lbs)x3
115(258lbs)x2x5 - 2 second pause
125(275lbs)x4x2 - 1board/paused
130(286lbs)x5 - 2board/paused
135(297lbs)x5 - 2board/paused
1A)KB Floor Press - 24kgx10
1B)EZ bar curls - 40kgx10
as many sets as possible in 10 minutes - 6
Weight felt heavy on my back, but moved very fast which is good. My belt is fitting a lot looser, I had to tighten it a knotch, bodyweight is around 184lbs
Week 2 Day 2 (Mon)
SQ/BP/DL
Squat - high bar/beltless
60(132lbs)x5
90(198lbs)x4
110(242lbs)x4
130(286lbs)x4
150(330lbs)x4
160(352lbs)x4
Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x6x5
Deadlift - comp stance/beltless
100(220lbs)x3
140(308lbs)x3
170(374lbs)x3x2
200(441lbs)x2x3
Stretching/Foam rolling - 10 minutes
Week 2 Day 3 (Tues)
BP/DL
Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x4
100(220lbs)x3
115(257lbs)x2
125(275lbs)x2x5 - all paused
132.5(291lbs)x4x2 - 1board/paused
137.5(303lbs)x4x2 - 2board/paused
Deadlift - 3" Defecit(conventional)
70(154lbs)x3
120(264lbs)x3
160(352lbs)x3
185(407lbs)x2x5 - beltless
Overhead Press
50kgx8/8/8
Pull ups
bw+10kgx10/10/10
Curls
45kgx10/10/10
Bench was easy, the pauses are helping for sure, defecit deadlifts are almost effortless, could definitely go heavier but thats not the point of these. Trying to gain quality weight, which seems to be coming, my belt has gotten looser, had to tighten it on squats on sunday, and my bodyweight is staying the same so thats a good sign. 185lbs today
Week 2 Day 4 (Weds)
SQ/BP
Squat
barx10
70(154lbs)x5
100(220lbs)x5
140(308lbs)x4
170(374lbs)x3
190(418lbs)x2 - belt
200(441lbs)x2 - belt/wraps
207.5(458lbs)x2x4 - belt/wraps
Bench Press - med grip/touch and go (pinky inside ring)
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5x4
Tricep ext on floor - 40kg(88lbs)+2 chainsx10x4
Leg Press
2x6,3x6,4x6,6x6,7x6
TRX shoulder circuit (I,Y,T) 10/10/10
Squats were good, increased after the first double. These squats won’t get very heavy since I am training towards a competition, about 10 weeks out and the emphasis will be on Sunday’s squats. Probably nothing above 520 for doubles in wraps on this day from what I’m told
Glad you didn’t kill the log.
Well I’m glad too now 
I feel so loved…see this is what I was talking about Thelma, you have to give to get haha
Hey you’ll be there too, we have plans in Prague!
Lifting shots of absinthe
Week 2 Day 5 (Fri)
DL/BP
Deadlift
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x3
210(462lbs)x2x2
250(551lbs)x2x6 (4beltless/2belt)
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x4
90(198lbs)x4
105(232lbs)x4
115(257lbs)x3 - 1board
120(264lbs)x4 - 1board
125(275lbs)x4 - 1board
130(286lbs)x4 - 1board
140(308lbs)x4 - 1board
145(319lbs)x4 - 1board
160(352lbs)x4x2 - 2board
3A)Lunge - in rack position
50kgx10x4
3B)Biceps
40kgx10x4
3C)Abs
10x5
Deadlifts felt great today, very smooth, last week felt very unatural, but that was 5 days post meet so thats to be expected. Bench was good, PRs on 1board, and 2board, can’t ask for much more than that
Week 3 Day 1 (Sun)
SQ/BP
Squat
barx10
70(154lbs)x5
100(220lbs)x5
140(308lbs)x4
170(374lbs)x3
190(418lbs)x2 - belt
200(441lbs)x2 - belt/wraps
225(496lbs)x2 - loose bottoms/wraps
250(551lbs)x3x5 - " "
Bench Press - med grip(pinky on ring)/all paused
60(132lbs)x5
75(165lbs)x4
90(198lbs)x4
105(232lbs)x3
115(258lbs)x3x5
125(275lbs)x5 - 1board
130(286lbs)x5 - 1board
140(308lbs)x5 - 2board
Floor Press - close grip
60(132lbs)+2chain per side(60lbs)x8
80(176lbs)+2chain per side(60lbs)x8
80(176lbs)+3chain per side(90lbs)x8
80(176lbs)+4chain per side(120lbs)x8
Goodmornings
60(132lbs)x5
110(242lbs)x5x3
Pull ups - medium neutral grip
15/15/15
5 rep increase on the squat volume with 250kg from last week, felt good, was getting tired towards the end but thats to be expected. I’m told I’m increasing to 255kg next week for 5 doubles…fun fun
Week 3 Day 2 (Mon)
SQ/BP
Squat - high bar/beltless
60(132lbs)x5
90(198lbs)x4
120(264lbs)x4
140(308lbs)x4x2
160(352lbs)x4
Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5x2
110(242lbs)x5x2
Split Squat - rear leg elevated
16kgx2(2KB’s in rack)x10x3
Push ups with purple band
30x3
Damn impressive man. Really strong lifts.