Hello, all.
I’m coming out of an eight year competitive retirement and competing in the November 16 USPA Battle For the Yard 3 meet, so I thought I’d start a training log.
I was originally going to let my self bulk up to 242 and do Bench Only but consideration of my cholesterol level made me reconsider and now I’m going to do Deadlift Only @198/Submaster.
My training on Monday was also encouraging because I haven’t deadlifted or rack pulled in a long time and 405 below the knee was easy.
My main goal for the meet is to cut from 226.2 this morning to 198 and get 9/9 white lights.
Monday (10/14): Bench Press/Back
- pause bench press (tm: 225)
45x20
95x15
60%: 135x5
70%: 160x5
75%: 170x3
80%: 180x3
85%: 190x1
90%: 205x1
95%: 215x1
225x5x1
2 min. rp for warm-ups; 1 min. rp for speed sets
-
rack pulls (bar below knees)
135/225/315/405x4x5
-
dual-arm underhand machine pulldowns
30/60/90/120x4x10
-
1-arm DB rows
50/70/90/110x4x10
-
alternate hammer curls
20/30x2x10; 40x8
-
seated dual-arm cable curls
20/30x15; 40x10
90 sec. rp; Back w/Hooker grips
Coming off a long layoff from benching, my goal was simply to bench 225. It was easy, so I did 5 sets of speed reps.
I started keto this morning. Eggs and bacon never tasted so good! 
Projected macros for today:
