Week 9 Sunday - Squat/BP
Squat
70(154lbs)x5
120(264lbs)x5
150(330lbs)x3
185(407lbs)x2
200(441lbs)x2 - belt
215(474lbs)x2 - belt/wraps
245(540lbs)x1
245(540lbs)x1 - suit bottoms
265(584lbs)x1 - straps up
Bench Press
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5
120(264lbs)x2
130(286lbs)x1
140(308lbs)x1 - 2bd
150(331lbs)x1 - 2bd
160(352lbs)x2 - 2bd - shirt
170(374lbs)x1 - 1bd
170(374lbs)x1 - chest
Week 9 - Monday BP/Assists
Bench Press - close grip/legs up
60(132lbs)x5
60(132lbs)x5
60(132lbs)x5
60(132lbs)x5
60(132lbs)x5
Deadlift - comp stance
60(132lbs)x3
100(220lbs)x3
140(308lbs)x3
140(308lbs)x3
140(308lbs)x3
Cable Rows
105x10
120x10
135x10
150x10
Kettlebell circuit
8 swings - left arm
walk 20 meters
8 swings - right arm
walk
8 snatches - left
walk
8 snatches - right
walk
8 jerks - left
walk
8 jerks - right
walk
8 swings - 2 arm
duck walk
8 swings - 2 arm
duck walk
good workout, kept everything light, I’m undecided as to what weight class I will lift at. As of yesterday I was decided to lift at 90kg (very light, 85kg) but I stepped on the scale this morning and I was 83.6, so basically only 3ish pounds to lose, so I may as well lift 82.5…maybe I won’t worry about it, and just step on the scale meet day and see what it says
[quote]ED3180 wrote:
Not true, Tom Kean is my bff, and he’s almost a Master
Danny and I are basically common law, and he’s open, so EAD Court[/quote]
Oh sweetheart I was only teasing. No need to get all hurt. Apparently that vaginitis is spreading like wildfire up in AB 
Heart you.
White lights this weekend darling.
Week 10 - Weds - SQ/BP
Squat
60(132lbs)x5
100(220lbs)x3
140(308lbs)x3
140(308lbs)x3
185(407lbs)x1
Bench Press
60(132lbs)x5x5
All done, ready for the meet, bodyweight is right around 84kg
Meet write up:
First of all, I was a little hesitant about an outdoor meet, but this was probably the most fun I’ve had at a competition in a long time, the weather was perfect and it ran without a hitch.
Lifting wise, it went well, I weighed in at 82.1
Opener squat 265kg(584lbs) - easy
Second 280kg(617lbs) - easy as well
Third 287.5kg (636lbs) - good third 2.5kg meet PR, probably 5-7.5kg left though
3/3
Opener bench 165kg(364lbs) - very easy
second 175kg(384lbs) - easy as well, 2.5kg PR
third 180kg(396lbs) - good third 5kg PR, another 2.5-5 left as well
3/3
Opener deadlift 280kg(617lbs) - fast and easy
Second 295kg(651lbs) - easy 5kg meet PR
Third 303kg (668lbs) - this was for National total record, it flew up, lost it about 2 inches before lockout, I hit it with left knee and helicoptored it a bit, and lost it 
next time
8/9 meet, 762.5kg total, and 512 wilks
Post a video soon
First day back in the gym after the competition, this week is just a mess around week with no real structure
Tuesday - SQ/BP
Squat
60(132lbs)x5
100(220lbs)x5
125(275lbs)x5
145(320lbs)x5
165(364lbs)x5
185(407lbs)x5 - belt
205(452lbs)x5
145(320lbs)x5
Bench Press - med grip/legs up
60(132lbs)x10
75(165lbs)x10
85(187lbs)x10
95(209lbs)x10
1a)Split Squat - 60x10x3
1b)Push ups w/green band - 15x3
1c)TRX rows - 15x3
good workout, 205x5 is a PR I beleive in just a belt. Starting next week I’ll be training for a meet we’re holding here in September, then 8 weeks later Western Canadians, I’ll set some goals soon
What a solid meet, great lifting man!!
Thursday - SQ/BP/DL
Front Squat - beltless
50(110lbs)x5
80(176lbs)x3
100(220lbs)x3
120(264lbs)x3
130(286lbs)x3
140(308lbs)x3
Bench Press - medium grip/legs up (about 6-7 inches extra rom for me from comp arch and grip)
40(88lbs)x5
70(154lbs)x5
90(198lbs)x5
100(220lbs)x5
110(242lbs)x5 - PR (pathetic I know)
120(264lbs)x3
Deadlift - conventional/3" defecit/beltless
60(132lbs)x5
110(242lbs)x5
160(352lbs)x3
180(396lbs)x3
210(462lbs)x3
Log Push Press
90(198lbs)x5
90(198lbs)x5
Atlas stone (D-ball medecine balls) Loads
6’ platform (I’m 5’7 :S )
75/100/125/150 miss
75/100/125/150 miss
75/100/125/150 
A little unconventional way to get to 150 up, lets just say my neck hurts a bit right now haha, I’ll post a vid from my phone as soon as I can so you can all have a laugh. Lifting felt good today, keeping the volume down this week and will start into an 11 week prep for my next meet in September, the tenative goal right now is an 800kg total, but we’ll talk more about that later
[quote]mrodock wrote:
What a solid meet, great lifting man!![/quote]
Thanks, I appreciate it
.
Saturday - SQ/BP/DL
Squat
60(132lbs)x5
100(220lbs)x5
130(286lbs)x3
160(352lbsx3
180(396lbs)x2
190(418lbs)x1
200(441lbs)x1 - beltless PR I beleive
155(341lbs)x10 - high bar
Bench Press
70(154lbs)x5
90(198lbs)x5
100(220lbs)x3
107.5(236lbsx3
115(256lbs)x3
122.5(271lbs)x3
130(286lbs)x3 - 2bd
137.5(303lbs)x3 - 2bd
Deadlift - sumo/beltless
110(242lbs)x3
150(330lbs)x3
190(418lbs)x3
210(462lbs)x2
210(462lbs)x2
Low Box Squats - w/purple bands
70(154lbs)x3
not sure of the weight increases after this, we were messing around, finished with
155(341lbs)x3
First time doing box squats in a really really long time, they felt very awkward, I may work them in as deadlift assistance over this cycle to see how they go. 200kg beltless felt pretty good a week after a competition, fresh I would say 210-215 would go beltless, maybe more who knows, I really won’t test it unless I plan to do a raw meet, which could be soon.
We are planning a competition here for mid September, then Westerns is 7-8 weeks after that, so I’m contemplating doing the September meet raw then training for Westerns in gear. I’d like to hit 250-150-300 raw at 82.5
Sunday
Overhead Press
20(44lbs)x5
40(88lbs)x5
50(110lbs)x5
57.5(127lbs)x5
62.5(137lbs)x5
67.5(148lbs)x5
70(154lbs)x5
DB Press - flat
45x10
65x10
85x10
Pull ups - wide parallel grip
10/10/10
Dips - w/20kg
10/10/10
A1)Box Jumps - 36" - 5
A2)KB C+P - 16kg -10
A3)TRX Row - 15
repeated 3 times
Tuesday - June 22 SQ/BP/DL
Squat
60(132lbs)x5
110(242lbs)x5
140(308lbs)x5
160(352lbs)x3
180(396lbs)x2
190(418lbs)x2
200(441lbs)x2 - belt
210(462lbs)x2
140(308lbs)x10
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
100(220lbs)x5
110(242lbs)x5
120(264lbs)x5
Deadlift - sumo
110(242lbs)x5
160(352lbs)x5
190(418lbs)x3
210(462lbs)x3
230(507lbs)x3
260(573lbs)x2 - belt on (plate fell off the side on the second rep, put it on, tried a 3rd, but wasn’t into it
Thursday - CL/FS/BP/PP
Cleans
bunch of squats, fronts, cleans, high pulls, ohp, push press with the bar
40(88lbs)x3
40(88lbs)x3
50(110lbs)x3
55(121lbs)x3
65(142lbs)x3
75(165lbs)x3
80(176lbs)x2
85(187lbs)x2
90(198lbs)x2
95(209lbs)x2
95(209lbs)x2
Front Squat - w/pause in bottom
60(132lbs)x5
80(176lbs)x5
90(198lbs)x3
110(242lbs)x3
120(264lbs)x3
140(308lbs)x3
Bench Press - cg/incline
60(132lbs)x6
70(154lbs)x6
80(176lbs)x6
90(198lbs)x6
100(220lbs)x6
DB Press
45x8
65x8
85x8
105x6
Behind neck push press
60(132lbs)x3
70(154lbs)x3
85(187lbs)x3
92.5(204lbs)x3
92.5(204lbs)x3
Saturday - SQ/BP
last training day of “winging it” before I get into something structured on Monday
Squat
60(132lbs)x5
100(220lbs)x5
125(275lbs)x3
145(321lbs)x3
165(365lbs)x3
185(407lbs)x3 - belt
Box Squat - 10 inch box (really low :S)
60(132lbs)x3
100(220lbs)x3
125(275lbs)x3
145(321lbs)x3
Bench Press - medium grip
40(88lbs)x10
60(132lbs)x10
75(165lbs)x10
85(187lbs)x10
100(220lbs)x10
100(220lbs)x10
100(220lbs)x10
Goodmornings
60(132lbs)x5
100(220lbs)x5
125(275lbs)x5
145(321lbs)x5 - belt
165(365lbs)x5
Hammer Strength Incline (what the hell…)
98lbsx10
148lbsx10
188lbsx10
188lbsx10
238lbsx10
Seated Cable Row
120x10
150x10
180x10
195x10
Today was just fair, did it at work (fitness club), I never feel like squatting when I’m there so squats were just meh…the 10" box was really low and felt really awkward but good. I haven’t done a goodmorning in close to a year, and I haven’t done a goodmorning with more than 100kg in close to 2, so it’s good to see that they are still decently strong, 165kg wasn’t a max 5, I’d like to keep these in, I’ll have to find a spot for them in my next 6 weeks, my glutes and hams were killing me the next day, thats rare
Week 1 Day 1 of 6 week cycle
Mon - Jun 28 - SQ/BP/DL
Squat
60(132lbs)x5
100(220lbs)x5
130(286lbs)x5
150(330lbs)x5
180(396lbs)x5 - belt
190(418lbs)x5
150(330lbs)x3 - high bar
Bench Press - comp grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x15
100(220lbs)x12
105(232lbs)x10
95(209lbs)x12
80(176lbs)x15
Romanian Deadlift (in power rack from mid shin/dead stop) all done beltless
60(132lbs)x5
100(220lbs)x5
130(286lbs)x5
160(352lbs)x5
200(441lbs)x5
A1)KB OHP - 24kgx8
A2)lying leg raise on bench, 8 second negative - x8
repeated 3 times
Good training today, everything felt good, lots more in the tank on everything
I’ll break down what I plan to do over the next 6 weeks a little bit
Day 1 squats will be heavy, rotating cycle of 5, 3, 2
Day 2 squats will be Front Squat, for 5 sets, 2x5, 3x3, nothing overly heavy
Day 3 squats will be volume, picking rotating cycle of weights, (160, 175, 190) and doing as many reps as I can in 5 sets OR as many sets as it takes to get 20 or 30 reps, I haven’t decided which to go with yet
Day 1 bench will be pyarmids
Day 2 bench will be light weight legs up/close grip
Day 3 bench will be (5x6, 5x5, 5x4, 5x3, etc)
Day 4 bench will be light weight incline
Day 1 Deadlifts will be Romanians in the rack for 5’s
Day 3 Deadlifts will be competition style (sumo) sets of 1-3
Assistance on Days 2 and 4, some conditioning work
Week 1 Day 2 - SN/BP/PP
Foam Rolling for hamstrings/IT bands/calves/Tspine
bar work - back squats/front squats/ohp/split jerk/drop snatch
Snatch - from high hang (hips)
barx5
barx5
40kg(88lbs)x3
40kg(88lbs)x3
45kg(99lbs)x3
50kg(110lbs)x2
50kg(110lbs)x2
55kg(121lbs)x2
60kg(132lbs)x1x5 sets
Bench Press - close grip/legs up/paused
50kg(110lbs)x5
60kg(132lbs)x5
70kg(154lbs)x5
80kg(176lbs)x5
90kg(198lbs)x5
100kg(220lbs)x5
Overhead Press
50kg(110lbs)x5
60kg(132lbs)x5
60kg(132lbs)x5
Push Press
70kg(154lbs)x5
80kg(176lbs)x5
90kg(198lbs)x5
Pull ups - wide/neutral grip
10/10/10/10
Prowler sprints
40kg+prowlerx60mx5
Week 1 Day 3 - SQ/BP/DL
Squat - narrow high bar/beltless
barx10
60kg(132lbs)x5
90kg(198lbs)x5
110kg(242lbs)x5
140kg(308lbs)x3
160kg(352lbs)x3
170kg(374lbs)x3
180kg(396lbs)x3
140kg(308lbs)x3
Bench Press - comp grip
60kg(132lbs)x5
75kg(165lbs)x5
90kg(198lbs)x6
100kg(220lbs)x6
110kg(242lbs)x6
105kg(231lbs)x6
100kg(220lbs)x6
Deadlift - sumo
100kg(220lbs)x5
160kg(352lbs)x5
190kg(418lbs)x2
227.5kg(501lbs)x17 - ugh
227.5kg(501lbs)x3 - conventional
I beleive 170 and 180kg were beltless high bar pr’s, and the 17 reps with 500lbs is definitely a PR, was going for 20 to match my friend who pulled 18, puked then did 2 more…I’ll try again in a couple of weeks.
Week 2 Day 1 SQ/BP/RDL (finally back on regular rotation of days)
Squat
60kg(132lbs)x5
100kg(220lbs)x5
130kg(286lbs)x5
160kg(352lbs)x3
180kg(396lbs)x3
192.5kg(423lbs)x3 - belt
202.5kg(446lbs)x3
Bench Press - comp grip
60kg(132lbs)x5
80kg(176lbs)x5
90kg(198lbs)x12
100kg(220lbs)x10
110kg(242lbs)x8
100kg(220lbs)x10
90kg(198lbs)x12
Romanian Deadlift - from mid shin dead stop
60kg(132lbs)x5
110kg(242lbs)x5
150kg(330lbs)x5
190kg(418lbs)x5
210kg(462lbs)x5 - belt
My legs felt exhausted today right from the get go, might have had something to do with the heavy beltless high bars 2 days prior. All in all a good day, the romanians moved up 10kg, I’ll go 10kg more next week, then 2-3 weeks of doubles or triples, hopefully ending in the mid 500’s somewhere. Bench is coming back, it always seems to go down for a bit after a competition, but it’s feeling good again, have to mix some low rep board sets in with heavy weight now and again. Squats were right around where I expected to be today. Tuesday is Snatch/light bench/chins