Tuesday: Recovery
Prowler harness heel walks:
20kg x 60m x 3 sets
Prowler frankenstein walks:
20kg x 60m x 3 sets
Glute ham drops:
2 sets x 8 reps
Hanging leg raises:
BW x 15 reps x 3 sets
Pantera!!
are the snatch grip DL’s to get more ROM? kinda an alternative to deficit DL’s? Or do you have some other reason for em
Hells yeah dude! Pantera FTW!!! 
Well the reason I added in the snatch grip DL’s is that I wanted more upper back work during the deadlift as I find it harder to keep solid form with it in a romanian deadlift fashion as compared to doing a normal romanian deadlift. Also my grip gets owned which is also what I want to improve on
Wednesday: ME Upper
Bench:
40kg x 5 reps
50kg x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
Add 2 - Board
Add Rage - X shirt
120kg x 3 reps
130kg x 3 reps
140kg x 3 reps
150kg x 2 reps
160kg x 2 reps
165kg x 1,1 —> PR! Was meant to hit this as a straight double but my elbows were killing me. So hit them seperately. If it wasn’t for the sheer pain of shit tendonitis I could of pushed this up harder. But happy with it.
Push press:
40kg x 6 reps
50kg x 6 reps
60kg x 6 reps
70kg x 6 reps
T-bar row:
20kg x 12 reps
30kg x 12 reps
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
Face pull:
13kg, 18kg, 22kg x 12 reps
Superset
Triceps extensions:
35kg x 12 reps x 3 sets
Reverse dumbbell fly:
10kg x 12 reps x 3 sets
Superset
Dumbbell hammer curl:
10kg x 12 reps x 3 sets
Got some soft tissue work done on my arms after the benching, if I had done it before would of smashed some heavier shit on the benching but could only book a session for after my training. Feels better.
Thursday: Recovery
Prowler backwards drags and prowler forward drags:
60kg x 3 sets x 60m
Trx pull up:
Bw x 10 reps x 3 sets
Superset
Trx face pull:
Bw x 10 reps x 3 sets
Band pull apart:
Purple band x 25 reps x 2 sets
Band face pull:
Purple band x 25 reps x 2 sets
Friday: DE Lower
SSB speed squat:
Trx squat suit, straps down
70kg (40%) with chains (30kg) and a blue and purple band double looped top and bottom (50%) 6 sets x 2 reps
add belt
90kg with chains/bands x 1 rep
100kg with chains/bands x 1 rep —> Top weight must be around 160kg, maybe a bit more
Speed deadlift:
Sumo stance
Inzer fusion deadlift suit
70kg x 3 reps
70kg with chains (30kg) x 3 reps
Straps up
120kg with chains x 8 singles
150kg with chains x 1 rep
170kg with chains x 1 rep
All felt pretty good. The fusion suit really has a lot of pop and feels awesome doing it sumo in it. Last week I used the TRX to see how it would work but I will stick with the Fusion.
Rack pulls:
Few inches below the knee
Double overhand
60kg x 6 reps
100kg x 6 reps
140kg x 6 reps
Back extensions:
Cambered bar x 10 reps x 3 sets
Superset:
Palloff press:
40lbs, 50lbs, 60lbs x 10 reps/side x 3 sets
Saturday: DE Upper
Foam roll
Dynamic upper body warm up
3kg medicine ball: 3 sets of
Medicine ball sit up throw x 3 reps
Medicine ball slam x 5 reps
Speed bench:
chains = 30kg chains with more than half off the ground at lockout
chains x 5 reps
40kg with chains x 5 reps
wrist wraps on
60kg with chains x 8 sets x 3 reps changing grips
Floor press:
wrist wraps on
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
110kg x 6 reps
Pretty easy, just trying to be smart with my elbow tendonitis
Seated dummbbell shoulder press:
20kg x 12 reps
25kg x 12 reps
30kg x 8 reps
Barbell row:
60kg x 12 reps x 3 sets
Wide grip seated row:
40kg x 12 reps
45kg x 12 reps
0kg x 12 reps
Monday: ME Lower
Reverse band squat:
Blue band each side 40kg deload at the bottom
Bar weight:
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 5 reps
Suit on, straps down
160kg x 3 reps
170kg x 3 reps
180kg x 3 reps
Belt on
190kg x 3 reps
200kg x 3 reps
210kg x 3 reps
220kg x 1 rep
Felt pretty good on these. Woke up at 5am this morning because of work, slammed 3 cups of coffe, an omlette and a protein shake and was good to go! Only felt solid on the last few sets as I put my headphones on and lost my shit in utter rage. Could of worked up a bit more but called it, felt good but was draining quick from the lack of sleep.
SSB good morning to low box squat:
40kg x 6 reps
50kg x 6 reps
60kg x 6 reps
Snatch grip deadlift:
60kg x 6 reps
100kg x 6 reps
140kg x 6 reps (2,2,2 —> grip was owned)
Medicine ball sit ups on a ghr machine:
8kg x 10 reps x 3 sets
Had to do my bench today instead of tomorrow, felt like the worn out lips of a hooker… owned. But got some work done and PR so not too bad!
Shirted bench:
40kg x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
add Rage-X shirt
add 1 board
120kg x 3 reps
140kg x 3 reps
150kg x 2 reps
160kg x 1 rep —> Felt pretty easy, I could of worked up more but Elbow bitch was killing me so called it here. Im really confident in touching with this weight come meet day.
Push press:
40kg x 6 reps
50kg x 6 reps
60kg x 6 reps
70kg x 6 reps
Close grip barbell row:
20kg x 12 reps
40kg x 12 reps
60kg x 12 reps
Wide grip lat pulldowns:
50kg x 10 reps
55kg x 10 reps
60kg x 10 reps
Superset:
Rope face pulls: 18kg x 12 reps x 3 sets
Triceps rope extensions: 35kg x 12 reps x 3 sets
Dumbbell hammer curls: 10kg x 12 reps x 3 sets
Wednesday: Recovery
Box jumps:
High box
3 reps
7.5kg each hand x 3 reps
10kg each hand x 3 reps
12.5kg each hand x 3 reps
Kneeling reactive box jump:
5kg each hand x 3 reps
7.5kg each hand x 3 reps
Prowler drag then push:
40kg x 3 sets x 60m
Prowler heel walks:
20kg x 3 sets x 60m
Thursday: DE Lower
SSB speed squat:
chains (30kg) and a blue and purple band double looped top and bottom (50%)
bar with chains/bands x 5 reps
40kg with chains/bands x 5 reps
60kg with chains/bands x 2 reps
Trx squat suit, straps down
80kg with chains/bands x 2 reps
100kg with chains/bands x 2 reps
belt on
105kg with chains/bands x 2 reps
110kg with chains/bands x 2 reps
115kg with chains/bands x 1 rep —> Was meant to do 2 but just did 1 instead, didnt have a spotter and was a shaky on this. Must be round 165-170kg at the top.
Speed deadlift:
Sumo stance
Inzer fusion deadlift suit
70kg x 3 reps
70kg with chains (30kg) x 3 reps
Straps up
110kg with chains x 4 singles
140kg with chains x 1 rep
160kg with chains x 1 rep
180kg with chains x 1 rep
Rack pulls:
Few inches below the knee
Double overhand
60kg x 6 reps
100kg x 6 reps
140kg x 6 reps
Back extensions:
Cambered bar x 10 reps x 2 sets
Superset:
Palloff press:
50lbs, 60lbs x 10 reps/side x 2 sets
Friday: DE Upper
Speed bench:
60kg with 30kg chains x 8 sets x 3 reps
Floor press:
60kg x 10 reps
80kg x 10 reps
100kg x 10 reps
Seated dumbbell press:
20kg x 15 reps x 3 sets
Barbell row:
40kg x 12 reps
60kg x 12 reps
80kg x 12 reps
Transmutation week:
Monday: Squats
Bar x 10 reps
60g x 5 reps
100kg x 5 reps
120kg x 3 reps —> Up to this point the weights felt like nothing on my back, good feeling!
Suit on straps down
140kg x 3 reps
straps up, knee wraps, belt
160kg x 1 rep
180kg x 1 rep
190kg x 1 rep —> Stopped here. So because I have never competed in gear I called this at my planned opener. The weight felt really light, I hurt my ankle yesterday so balance wasn’t there but this was no strain whatsoever today.
Safety Squat bar no hand good morning to low box squat:
40kg x 10 reps x 3 sets
Upper back was fried after this! Awesome will keep this in for sure!
Snatch hook grip RDL:
40kg x 10 reps
50kg x 10 reps
60kg x 10 reps
Medicine ball ghr sit ups:
10kg x 10 reps x 3 sets
So dropped the volume of assistance work by doing variants of what I was doing the past 3 weeks so didn;t feel bad for doing stuff so light because they were challenging non the less
Tuesday: Recovery
Prowler:
Just the prowler weight itself
3 sets of rear delt raises and biceps curl back x 60m
3 sets of triceps extensions and chest press bac x 60m
Band circuit: 3 sets of
Purple band pull apart x 25 reps
Purple band face pull x 25 reps
Purple band triceps extensions x 25 reps
Quick flushing the upper body type stuff. Nothing hectic, just in and out.
Wednesday: Bench
bar x 10 reps
40kg x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 3 reps
shirt on
all to touch
140kg x 1
150kg x 1
160kg x 0 —> Miss grooved the shirt and couldnt lock out
160kg x 1 —> Got it!
Circuit:
Rope face pulls: 22kg x 12 reps x 3 sets
Rope triceps extensions: 41kg x 12 reps x 3 sets
Dumbbell hammer curls: 10kg x 12 reps x 3 ses
Superset:
Trx row: 12 reps x 3 sets
Elebows out trx rpw: 12 reps x 3 sets
Basically touched in the shirt and worked up and hit accessory work light for a pump
Thursday: DE Lower
Box squat:
60kg x 2 reps
trx on, strap down
60kg x 2 reps
80kg x 2 reps
100kg x 2 reps x 5 sets
Sumo deadlift:
Fusion DL suit on, straps up
70kg x 3 reps
120kg x 3 rps
140kg x 3 reps
160kg x 1 rep
180kg x 1 rep
200kg x 1 rep
Power clean:
40kg x 3 reps x 4 sets
Band abs: 30 reps x 3 sets
Basically did some box squats for work in the suit, deadlifted in the suit and worked up in it and then fucked around with some power cleans and did some abs. Assistance work is willy nilly this week and next week is just resting before the meet. Lots of recovery to come next week.
Friday: DE Upper
Bench:
bar x 10 reps
40kg x 5 reps
60kg x 8 sets x 3 reps
Triceps circuit:
Floor rolling extensions: 10kg x 12 reps x 3 sets
Floor dumbbell press: 10kg x 12 reps x 3 sets
Tate press: 10kg x 12 reps x 3 sets
Biceps circuit:
fat bar ez curl: 25kg x 10 reps x 3 sets
fat bar ex reverse curl: 25kg x 10 reps x 3 sets
kettlebell hammer curls: 4kg x 10 reps x 3 sets
Rear delts:
handle face pulls:
9kg x 12 reps x 3 sets
reverse cable cly:
9kg x 12 reps x 3 sets
Meet week.
Monday:
Sumo deadlift: 60kg x 4 sets x 3 reps
Circuit:
Black band GM: 15 reps x 3 sets
Green band pull through: 15 reps x 3 sets
Purple band leg curl: 15 reps x 3 sets
Plank:
30sec x 3 sets
Later on 20min sauna with cold shower every 5 minutes and then iced my elbows, knee and ankle
Tuesday:
Hour deep tissue massage on my arms
Later
Bench: 60kg x 4 sets x 3 reps
Circuit:
Purple band pull apart, face pulls, triceps pressdown x 25 reps x 3 sets
Wow, nice log mate. Best of luck heading into your meet!
Thanks dude! Hate meet week, never know what to do with myself haha!
Wednesday:
Squat:
60kg x 4 sets x 3 reps
Superset:
Back extensions: BW x 15 reps x 3 sets
Hanging leg raises: BW x 15 reps x 3 sets
Going to ice and sauna tonight and got a deep tissue massage on my arms again tomorrow. Friday going to eat the entire world, sauna and ice again and do my daily mobility and soft tissue work. Should be good to go come saturday!
So this weekend was the Western Province inter-provincial championships as well as the Western Province bench press championships.
This was the first time for myself competing in gear so all I was concerned about was hitting a total and having fun! Ended up hitting what I wanted and a milestone goal for the deadlift.
Squat
Opener: 190kg —> Eaaaaaasy! So nervous beforehand, glad I got this in
2nd attempt: 200kg missed —> I didn’t sit back enough and fell forward
3rd attempt: 200kg —> Sat straighter and back, drove with my head and shoulders and was a decent lift
Squats was what I was shitting my pants about the most, but got a 200kg squat in the end. Had more in me but hey, first time in gear at a comp, takes a toll on the mind for sure!
Bench press
Opener: 140kg —> Easssssy, just wanted to get a lift in here
2nd attempt: 150kg
3rd attempt: 160kg missed —> Misgrooved the shirt
Deadlift
Opener: 200kg
2nd attempt: 215kg
3rd attempt: 227.5kg —> Always wanted a 500lbs deadlift!!! Felt amazing!
Pulled sumo in my Fusion DL and weights were popping like its hot!!!
All in all a 200/150/227.5 for a 577.5kg total (1270lbs)