Yo, the u of a gym is closed till January 4th. Can I get a vip pass to da club for a week and a half? 
Sure thing Lulu, I’m heading in there today, it closes tomorrow. I’ll grab you a couple 1 week passes when I get back to work tonight
Week 8 Day 3 (Thurs)
SQ/BP
Squat
highbar
60(132lbs)x5
110(242lbs)x5
157.5(347lbs)x5
182(402lbs)x3
lowbar+belt
200(441lbs)x3
wraps
215(474lbs)x2
225(496lbs)x2x2
207(452lbs)x2
highbar+belt
167.5(370lbs)x5
182(402lbs)x4
145(319lbs)x3x3 (30 sec rest)
Box Jumps - 44" 5x5
Bench Press - legs up
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5
115(258lbs)x5
120(264lbs)x5
110(242lbs)x5
100(220lbs)x5
DB Press - on SB
60x25x3
Seated Cable Row - cng
135x10
165x10
195x10
225x10
TRX Face Pulls
15x3
Hammer Curls - down the rack
45/35/25/15x10x3
Squats were good and ok today, the sets up to 215 felt great, and the down sets felt great, but the 215’s and 225’s were weird in the hole, my right knee was kicking in, which never happens, did some foam rolling and mobility after 225 and it went away for 205 and down sets. Bench easy, assistance easy
Week 9 Day 1 - Sun
massive head/sinus cold…this sucked!
SQ/BP
Squat
highbar
60(132lbs)x5
100(220lbs)x5
130(286lbs)x4
157(350lbs)x4
lowbar
182(402lbs)x3
belt
200(441lbs)x3
wraps
215(474lbs)x3x2
207(457lbs)x3
highbar
150(330lbs)x8
Front Squat
60(132lbs)x3
85(187lbs)x3
100(220lbs)x3
115(258lbs)x3
Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5
115(258lbs)x5
110(242lbs)x5
100(220lbs)x5
85(187lbs)x10
Chin ups
did sets of 12, until I couldn’t get 12 anymore
12/12/12/12/10
A)Pressdowns 20x3
B)Face Pulls 15x3
Felt like my sinus’s were going to explode every single rep, it sucked…but done and over with, deadlifts tues, hopefully feeling better by then
Week 9 Day 2 (tues)
DL/BP
cold still here
Deadlift
60(132lbs)x5
145(319lbs)x5
182(402lbs)x3
210(462lbs)x3
230(507lbs)x2
255(562lbs)x2 - belt
265(584lbs)x2x4 - belt
225(496lbs)x5 - conventional
Bench Press - close grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x4
100(220lbs)x3x2
110(242lbs)x3x2
120(264lbs)x2x2
110(242lbs)x3
100(220lbs)x4 - legs up
90(198lbs)x6 - legs up
80(176lbs)x8 - legs up
70(154lbs)x10 - legs up
Dips - bodyweight
20/20/20/20/20
Cable Rows - cng
135x10
165x10
180x10
195x10
Incline Curls
12x3
Good day, deads were easy, plan was 255x2x6…moved up to 265 with no issues
Week 9 Day 3 (Thurs)
SQ/BP
Squat - highbar/beltless
60(132lbs)x5
110(242lbs)x5
145(319lbs)x4
160(352lbs)x3
175(384lbs)x3
180(396lbs)x3x2
150(330lbs)x3
Front Squat
60(132lbs)x3
100(220lbs)x2
125(275lbs)x2
135(297lbs)x2x2
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5
115(258lbs)x5
125(275lbs)x5
110(242lbs)x5
100(220lbs)x5
Incline DB Press
50x10
70x10
90x10
100x10
Leg Press - plates per sidexreps all the way down to the stoppers
2x6, 3x6, 4x6, 5x6, 6x6
Pull ups - 8 mins max sets of 10
10/10/10/10/10/10/10/9
Front/Side/Rear delt raises
20x8x3
So this day is going to be a devoted beltless highbar squat day for awhile, until I start peaking for nationals basically. I get a lot from my belt on these and thats not good, so time to work up on these. 5x5 one week, 5x3 the next
Week 9 Day 4 (Fri)
D/BP
Deadlift - 3" deficit conventional/beltless
60(132lbs)x5
100(220lbs)x3
145(319lbs)x3
185(408lbs)x3
200(441lbs)x2x2
210(462lbs)x2x2
185(408lbs)x2
Incline Bench Press - close grip
60(132lbS)x5
75(165lbs)x5x2
85(187lbs)x5x2
A)Push ups w/purple band - 15x3
B)TRX Rows - 15x3
A)Hammer Curls - 40x12x3
B)Incline Rear delt raise - 20x12x3
Week 10 Day 1 (Sun)
SQ/BP
Squat
highbar/wide stance
60(132lbs)x5
110(242lbs)x5
145(319lbs)x5
170(374lbs)x3
185(408lbs)x3
belt
200(441lbs)x2
210(462lbs)x2
wraps
215(474lbs)x2
lowbar/narrow
222.5(490lbs)x2x2
205(452lbs)x2
highbar/wide
160(352lbs)x3
Bench Press - comp grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5
1 board
125(275lbs)x3
130(286lbs)x3
135(297lbs)x3
100(220lbs)x10
Seated Row - cng
135x10
165x10
195x10
Front/Side/Rear delt raise
17.5x10
22.5x10
First time trying highbar with a wider stance, I stayed a lot more upright, but was a little slower coming out of the hole, surprised I got 210x2 raw though seeing as how it was my first time doing them, and my best highbar squat is only 220x1. I’ll play around with it on my highbar day on Thursdays
Week 10 Day 2
DL(deload)/CGBP
Deadlift
60(132lbs)x5
100(220lbs)x3
140(308lbs)x3
185(408lbs)x3
205(452lbs)x2
230(507lbs)x2
belt on
250(551lbs)x2x3
Bench Press - close grip/paused
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x4
110(242lbs)x4x3
Dips
bwx10
bw+40lb vestx20x3
Chins
bwx10
bw+40lbs vestx10x3
bwx10
A)Elbows out extensions - 40x12x3
B)Hammer Curls - 40x12x3
Easy Peasy
bodyweight is around 190…christmas fat
Week 10 Day 3 (Thurs)
SQ/BP
Squat
highbar
60(132lbs)x5
110(242lbs)x5
145(319lbs)x4
170(374lbs)x3
lowbar
190(418lbs)x2
belt
210(462lbs)x2
220(484lbs)x2
230(507lbs)x2
wraps
235(518lbs)x2
highbar
210(462lbs)x2
Front Squat
60(132lbs)x3
100(220lbs)x2
125(275lbs)x2
145(319lbs)x2
155(342lbs)x2
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x3
115(258lbs)x3
125(275lbs)x3
130(286lbs)x3
135(297lbs)x3
100(220lbs)x18
Leg Press - plates per sidexreps
1x8, 3x8, 5x8, 6x8, 7x8
Savickas Press - overhead press seated, legs straigh
45(99lbs)x5
55(121lbs)x5
65(142lbs)x5
Front/Side/Rear raise
20x10
22.5x10x2
Curls
10x5
bw - 186lbs
Why all the doubles? Are you going to hit triples next week?
[quote]grettiron wrote:
Why all the doubles? Are you going to hit triples next week?[/quote]
No real reason that would be overly insightful really. For my squat I’m aiming to hit x number of lifts over a given weight each day, so I’ll do between 1-3 reps, and increase as need be. I have 12 weeks until nationals, so I’m mostly just trying to ramp the weight up and get some volume in at heavier weights eg. 6-10 total lifts above 480 or something like that
[quote]ED3180 wrote:
[quote]grettiron wrote:
Why all the doubles? Are you going to hit triples next week?[/quote]
No real reason that would be overly insightful really. For my squat I’m aiming to hit x number of lifts over a given weight each day, so I’ll do between 1-3 reps, and increase as need be. I have 12 weeks until nationals, so I’m mostly just trying to ramp the weight up and get some volume in at heavier weights eg. 6-10 total lifts above 480 or something like that [/quote]
Where is this philosophy from? Any progression guiding the total lift-above-weight goal (e.g. 6 above 480 → 7 above 480 ->…-> 10 above 480 → 6 above 490 ->…)?
You’re a tank so if you don’t mind I’d like to incorporate some of your ideas.
From a buddy of mine, Willie Albert, he’s an 82.5 raw lifter from Canada. He trains on a modified bulgarian method. So for squats, he only counts reps above 500lbs, trying to fall in the 6-12 total reps.
So example I guess would be if he’s feeling good maybe 500x2, 515x2, 535x2, 550x1, 515x2 or if things aren’t feeling good 500x3, 515x1, 500x2x3 etc
So it’s all dependant on feel. I don’t have as big of a raw squat as willie, and I’m incorporating wraps, so I’m using a little different guides, but in principle it’s the same
Week 10 Day 4 (Fri)
DL/Accessories
Deadlift - 3" deficit conventional/beltless
60(132lbs)x5
100(220lbs)x3
145(319lbs)x3x2
185(408lbs)x2
205(452lbs)x2x3
185(408lbs)x2
Pendlay Rows
60(132lbs)x10
75(165lbs)x8
90(198lbs)x8
105(232lbs)x6
112(246lbs)x6
A)Incline DB Press - 50x10/70x10/90x10/100x10
B)Wide grip pull ups - 10/10/10/10
A)Push ups - 10/10/10/10
B)TRX Rows - 10/10/10/10 all one set
Week 11 Day 1 (Sun)
SQ/BP
Squat
highbar
60(132lbs)x5
110(242lbs)x5
140(308lbs)x3
160(352lbs)x2
180(396lbs)x2
lowbar+belt
205(452lbs)x2
212(469lbs)x2
wraps
220(484lbs)x2
squat felt like complete ass…time for a rest
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x3
2board
120(264lbs)x3
130(286lbs)x3
140(309lbs)x3
150(330lbs)x3
Dips
bwx10
bw+20kgx10
bw+40kgx10
bw+60kgx6 - pr
Pull ups - wng
15/13/11
A)Skull crusher - 40kg
B)ex curls - 40kg
3x12
GHR
bwx10
bw+10kgx10x2
Squats were terrible from 110kg and up…been pushing it fairly hard for awhile, and had numerous beer last night and slept for 4 hours, so I guess it was to be expected…I’ll take it easy on Thursday, and come back to it next Sunday…I’m starting my nationals program next week.
I’ll post an overiew of it mainly for myself to keep myself on track with it
Week 11 Day 2 (Tues)
CDL/CGBP
Deadlift - conventional
60(132lbs)x5
100(220lbs)x5
140(308lbs)x3
185(408lbs)x3
210(462lbs)x3
belt
230(507lbs)x3
250(551lbs)x3
230(507lbs)x3
Bench Press - close grip/paused
60(132lbs)x5
70(154lbs)x5
85(187lbs)x5
97(214lbs)x4
110(242lbs)x3
120(264lbs)x2
110(242lbs)x3
105(232lbs)x4
97(214lbs)x5
90(198lbs)x6
85(187lbs)x7
75(165lbs)x8
70(154lbs)x9
Bent Row - pendlay row
60(132lbs)x10
85(187lbs)x10
105(232lbs)x6x2
Pull ups
bw+15kgx10/10/10
Hammer curls - 10x3
Preacher curl - 8x3
Barbell curl - 8x3
Doing 4 weeks of conventional before I get into my peaking program for nationals, alternating 3’s and 5’s, I’ll look for 550-565x5 next week, 585-605x3 the following, and 585x5 the last then back to sumo. I’ll also be doing light sumo’s from a deficit on Fridays while I do this. 550x3 was a breeze today
Your deadlift is ridiculous.
[quote]grettiron wrote:
Your deadlift is ridiculous. [/quote]
Not yet…when I pull 720 at nationals I’ll agree 
So for your working sets, are you just using bar speed to gauge how heavy to go for all the main lifts? Like, work up your weight until you’re not willing to sacrifice any more bar speed and leave it at that?
Doing more (5!) working sets at a manageable weight does seem appealing.