Person who’s coaching me atm EDIT: from january till now someone else did my programming because he offered. But i didnt like it/wasnt happy with his coaching ways. I did keep her up to date. SHe has bin working with for almost a year. She’s very realistic compared to me about what i can do about my deadlift in 8 weeks. She’s said after the meet we’re doing some fixing.
I’ll run it by my coach
As always Mr. Gif god king thanks for your insight. You’re very smart
yesterdays workout:
3x8 highbar squat 90kg
very easy, But got it done nonetheless.
Feet up bench 3x8 60kg
Same story as squats
4x4 deadlift 140kg
Easy, gotta keep this theme going for the next 7ish weeks and i might pull a nice pr!
lat pull downs 4x12
and some bi’s / tri’s 4x12
Today’s workout
Paused comp squat 4x5 140kg
I had trouble with this set, due to fatigue still being there and just not having done paused squats for so long.
Bench 2 second pause o chest 4x5 80kg
Bench is still feeling GREAT. Gotta keep this up for 7 more weeks, and the rest of my lifting career.
Incline dumbell presses 3x10
Havent done these in forever, Pretty fun change of stuff.
Deficit deadlift 4x5 120kg
Easy as hell. 120kg felt like nothing, good sign
seated rows 3x10
one arm dumbell rows 3x10
hanging leg raises 3x10
and bi’s and tri’s
Follow up on bench/squat vid.
Same shit to work on as per my previous posts from a while back for the most part.
Dunno which fed you compete in but if they are strict on bench then you may wanna start pausing your reps to that standard. So longer pause and more control on the eccentric so that the bar isn’t bouncing about on your chest delaying the press command.
On squats the tendency to good morning the weight is still there which fucks with your bar path and makes for a shitty sticking point . At this point probably need to think about being aware of that tendency and cuing to actively resist it tho there’s always chances to strengthen your quads e.g. pause squatting without good morning action.
Squat
2x3 177,5kg
3x6 150kg
Squats where feeling off. Positioning was off, idk why. Hopefully its better next heavy squat day.
Bench:
82kg 5x3
Romanian dead
3x8
some rows, some facepulls and hanging leg raises.
IPF natty elitist ofc… I’ve got 2 heavy bench days. One is paused, the other is touch 'n go.
Although i start pausing them both now.
Pause squats are now officially part of my program!
Pause properly then.
highbar squats 3x8 95kg
Gonna keep this in after comp, as my main squats for a while. really like them!
Feet up bench Proper ipf approved natty elitist pause
3x8 62kg
Deadlift 4x4 145kg
Got in some deadlift slippers. And fuck are they comfy! I just got really basic ones from titan, but they’re way to comfy! Might buy a pair to wear around the house LOL.
pull ups 4x7-10
tricep/biceps 4x12
Plansk 4 x60 seconds
4x5 paused squats
142,5kg
2 second paused bench 4x5
82,5kg
Paused deadlift
120kg 4x5
Incline dumbell press 3x10
dumbell rows 3x10
hanging leg raises 3x12
front squats 3x6
90kg
One leg leg press 3x12
flat dumbell benchpress 3x15
lat pulldowns 3x12
seated rows 3x12
incline fly’s
and some more rows
leg curls/extensions till Pump
Exams started this week, which means i’ve bin sitting behind my computer all day making shit. Not tiring, but sure tires you out if you know what i mean… I got a 100% on the first part of the exam so i guess im doing somewhat good!
Anyway today’s training:
Squats:
177,5kg x 2 < was supposed to do 2 sets, but the first one get all fucked up, and after this set i decided hell naw. The weight bounced of the safeties making me loose all balance…
175kg x 3
160kg 2x5
Squats where challenging. But i got them done and they where all pretty solid! Really happy with this workout under the books
Bench
80kg 4x5
these where way to easy. Bench is starting to feel god damn solid again knocks on wood
Romanian deadlifts 3x8
seal rows
and hanging leg raises.
7 weeks out, I cant count for shit LOL.
highbar squats
3x8 100kg
I love highbar squats. I fucking love 'em. The form, bar path, everything just feels more natural. 100kg is light weight, but i think after this meet i might try to do highbar for a while to see how it feels with some heavier weights.
Feet up bench
3x8 60kg
good shit. Weight is still feeling easy, bench is still doing good.
Deadlift
4x4 147,5kg
Deadlifts are feeling solid. Idk, i think the extra back work, and bringing back more assistance for deadlift has helped so far! If i can keep this trend going with squats/bench/dead i think i’m in for a pretty decent total come meet day in 7 weeks.
pull ups 3x8 < need to improve this, since they where fucking hard, and not clean at ALL
triceps 3x12
biceps 3x12
planks 4x60 seconds
today’s workout:
Squats just some light stuff to get some blood flowing pre bench. only did 140kg for a double and that was it.
Benchpress:
Bench was feeling fucking amazing… I worked up to 100kg smoked it. Went up to 105kg, smoked it… 110kg Smoked it. 115kg Got it. 5kg pr. Nice!
After all my trouble with benchpress the past months, im very happy to say bench feels very good again. Hope i can maybe bench 120kg in the upcoming meet. This gave me a huge confidence boost going into the upcoming weeks
Accessories:
Some shoulder prehab stuff i saw a weightlifter do.
Some straight arm pull down
Wednesday’s workout:
Squat:
145kg for pause 3x5
that was it.
Congrats man, nice PR
Thanks dude!
today’s training:
Squat:
177,5kg 2x3
175kg 1x3
I felt so drained after the 177 x3. Idk why…
Took some time to rest and went on to bench
benchpress
82,5kg 5x5
Benchpress is still really feeling amazing. I think i got my form down pretty well.
Really happy
Deadlift
4x5 147,5kg
I used the plates i use for squatting instead of bumpers. I didnt realise until the 3rd set that they where way smaller than the bumpers. So i googled the size of eleiko plates, and i guess the plates i use for squatting are 4cm smaller then bumpers/eleiko plates… So i did deficits. 
Guess i’ll keep using bumper plates for deadlifts, and just use the others for squats/bench.
Might have to see if i can arrange something with the gym owner to get some proper sized metal placed.
seal rows with dumbells
face pulls
today’s training:
highbar squats
3x7 105kg
feet up benchpress
3x7 67,5kg
romanian deadlift 3x8 100kg
pull ups 3x5 lol
triceps 3x12
biceps 3x12
planks 4x60 seconds
training:
Squat
147,5kg 4x5 paused
This was hard. My quads where damn sore! Did some voodoo flossing after that. Which really helped
Bench
87,5kg 4x5 2second pauses
Bench was feeling slow, but no pain so thats good. Form still felt good.
some accessorie stuff after this.
incline dumbell bench
single leg deadlifts < I FELT LIKE FUCKING BAMBI ON ICE WHY IS THIS SO HARD
barbell rows
did some leg extensions and crunches
Did some accessorie stuff today not much special… 
Im kinda looking into getting a pair of knee wraps since they seem really intresting to try out. I tried them out a couple months back, but i wanna try them on a more regulair basis.
Anyone who has some experience with wraps got any say in what are some decent wraps to get?
@MarkKO @khangles cant think of anyone else who might have used/knows some stuff about wraps.