Deadlift conventional: 6x3 185kg
Submax boisss
bench 5x5 110kg
cramping pretty bad, so sets werent fun. Weight moved easy, but pauses coudlve been better.
Romanian deadlift 4x10 with 110kg
Front foot elevated split squat 4x10
2x70kg and 2x80kg
2plate next week?
ab wheel rollout 4x20
Paused beltless. squats @7 5x5
1x5 165kg
1x5 167,5kg
3x5 170kg
Moving good. Stood a bit wider then supposed to so technique was slightly off, however its stillgood.
Mid grip larsens 5x5 @7 100kg
Rows 4x10
ppull ups 4x10
deadbugs 4x20
Squat 4x3 202,5kg
Old form is as good as back, which is great. Squat moved good, 1 more week and ill be doing some nice weights, excited.
Bench: 5x3 120kg
Theme of this week continues, bad back cramps during the later sets. Idk what happened. Hope it doesnt do that next week, since it ruins my bench pretty much. Still got all sets done, with a fairly good rpe.
Deadlift 4x3 202,5kg
Ok.
Monday:
Highbar 4x8 180kg
Fel back into some old paterns, iknow what i did wrong. Will adjust next week and do the same sets but easier. (as planned on the program anyways)
Bench: 4x8 105kg
Good.
Rows 4x10
pull ups 4x10
deadbugs 4x20
Tuesday:
Conventional deadlift 6x3 190kg
Making me question sumo. Feeling good, Sumo feels good to, this was just super breesy and easy.
Comp bench 5x5 112,5kg
Better pauses then last week, and 2.5kg more. Lets go!
Romanian deadlift
100 x 10
130 x 10
140 2x10
Front foot elevated split squat
3x10 80kg
1x10 100kg
Gonna do a 4x10 with 100kg next week
In general im feeling very strong, If i can keep this momentum going. It will be fun.
The highbar yesterday moved good, just fel back into my old form, if last week was a 10/10 form wise, this week was a 6/10. Like i said above iknow what i need to adjust, so lets go!!
Yes!
5x5 paused beltless squat. @7
2x5 160kg
2x5 165kg
1x5 175kg
All moving below a 7, the last set a nice true 7.
added a tempo squat in there, to focus more on the form. Felt goood. I think i preffer tempo squats over pause squats for me personally. So ill debate with my coach next block to see if we use tempo over pause. Last time i did these i squatted 180 x 5 with a solid pause, i kinda wanna push for 190+ this block. Lets gooo
larsen press - medium grip 5x5@7
100kg 3x5
105 2x5
Apparently i had to do 4x5, not 5x5. Eh good enough, next week 4x5 with 105, and maybe push last set to 110.
Rows 4x10
pull ups 4x10
deadbugs 4x20
Squat 4x3 202,5kg
Form felt amazing, rpe sub 8. Probably a 7. SIck.
Bench: 5x3 120kg
Eh, pauses were good, it moved good, but it felt pretty heavy. Also just cramping in my back, not fun. Gonna try some magnesium again since that usually helps.
Deadlift 4x3 202,5kg
Due to the cramping my back didnt feel 100%, however it moved quick.
Intrested in next week.
Hibar squats 4x8 180kg
Moved way better then last time, form was also more on point. Thinking of cue’s helps, huh?
Next week i do more weight, same reps. Buildin’ some thicc momentum.
I can tell this isnt my best squat day compared to the other days, the weight just feels heavy on the back, which doesnt help with the mental game. But its good it still moved easy.
Bench: 4x8 105kg
Easy.
Rows 4x10
Pull ish ups 4x10
Dead bugs 4x20
Conventional deadlift 6x3 190kg
Benchpress 5x5 112,5kg
both moving really easy and good. Nice!!
Romanian deadlift (beltless)
1x10 100kg
2x10 140kg
1x9 160kg
1x12 100kg
Front foot elevated split squat 4x10 100kg
Ab wheel rollout 4x20
Paused squats 5x5 @7 Beltless
5x 160kg
5x 167,5kg
5x 172,5kg
5x 172,5kg
5x 180kg
Easy, nice, lfg.
Med grip larsen presses 4x5 @7
100kg 2x5
105kg 2x5
rows 4x10
pull ups 4x10
deadbugs 4x20
SOLID FUCKING TRAINING DAMN
So i did a gutcut this week to see how i would feel instead of a watercut, save to say i am never doing a watercut again. (perhaps if my weight gets out of hand in combination with a gutcut.)
Lost 2kg, and felt no difference, for everyone that trains above theyre weightclass, and needs to cut, that hasnt tried it out yet: Weight Cutting for Powerlifting - Progressive Resistance Systems
On to the training:
Squats 4x3 210kg
All moving around a rpe 7/sub 7. This was so easy, i was suprised lol.
Bench: 5x3 122,5kg
Bit hard, but i could feel the fatigue from the larsen press. Will go easier on those next thursday.
Deadlift 4x3 210kg
Same story as squats, energy was low, but i still smoked them.
2x20 ab wheel rollout
1 more training week, then i got some triples @9. I got some thicc numbers in mind 
Heaviest week of this block
highbar 4x8 185kg
Pretty good, form felt ok too. 5kg pr on a 4x8 highbar, kinda wanna see what i could do for a single on highbar soon ish.
Benchpress 4x8 107,5kg
PR too.
Rows 4x10
pull ups 4x10
Deadbugs 4x20
Another Nice training day.
Conventional deadlift 6x3 195kg
Pr and Easy, feeling like i had more in the tank which is the goal.
Bench: 5x5 115kg
PR, and still moving fairly easy.
romanian deadlift 4x10 didnt push these to hard this week, 150kg for the heaviest set.
Front feet elevated split squat 2x10 with 80kg and 2x10 with 110kg.
Ab wheel rollouts 4x20
ON the last set i did some reps from laying down to a standing position, and slowly back as controlled as possible… I can feel the standing abwheel coming.
Got my competition powerlifting bar, dope upgrade.
5x5 beltless paused squats @7
140 x 5
160x 5
170 x 5
177,5 x 5
190kg x 5
worked up like this since i wanted to push for a big set paused today, very pleased with this.
Medium grip larsen benchies:
4x5 90kg
rows 4x10
deadbugs 4x20
Pretty tired going into training, so all things considered im HAPPY.
Squat: 4x3 210kg
Moving good, not as easy as last week. But im happy with how it moved. Still around a @8
Bench: 5x3 122,5kg
Lets not talk about bench
Deadlift 4x3 210kg
Just tired at this point, low on energy, slight headache, got it done but not the best execution ever., i rate like 6/10ish.
DELOAD TIME NOW LETS GOOOO
Deload training #1:
Highbar squat: 2x8 185kg
Way better then last week. Although i could feel the ol injury play up a bit, it moved/looked way better.
Bench: 2x8 107,5kg
Gud.
Rows 4x10
Pull ups 4x10
deadbugs 4x20
Deload training #2:
Conventional 3x3 195kg
Bench 3x5 115kg
Romanians 2x10
Front foot elevated split squats 2x12
ab wheel rollouts 2x20
deload training #3:
Paused lowbar squat 3x5 @7
1x160kg
1x165kg
1x170kg
Bench: 2x5 90kg medium grip larsen
pull ish ups 2x10
deadbugs 4x20
Triples @9 training!
Squat:
1x3 215kg
1x3 220kg
1x3 232.5kg @9
Changed the plan a tiny bit, the original plan was 2x3 215, but after the first set we decided to opt for 220kg to make the jump to the goal weight i had in mind lighter. 215 moved like it couldve been a set of 8, 220kg moved like it was nothing, 232,5kg was nice.
12,5kg PR on triples. On to the peaking block… Im expecting a THICC squat.
Bench:
1x3 125kg
1x3 125kg
1x3 130kg @9
Moved OK, was cramping pretty bad. Issue i delt with pretty much the last 3+ weeks, gotta fix that since its impacting my bench pretty badly. Either gotta change my foot position, or start squeezing them glutes.
Deadlift:
1x3 215kg
1x3 215kg
1x2 227.5kg
Squat specialist strikes again!
Missed the 3rd rep, cramping made my back stiff AF, which impacted my performance pretty badly. Idd say i took to long rest between rep 2-3 for the issue of missing it. THe first 2 sets where like a @7.5.
All in al. Big PR,s regardless of missing my 3rd deadlift the 3rd rep.
Onto the peaking block.
Lowbar squat from now off on till the max moment, So ill just type squats instead of highbar/lowbar.
Squats 4x8 192,5kg
Bench: 4x8 107,5kg
Rows 4x10
pull ups 4x10
Deadbugs 4x15
Conventional deadlift: 8x2 195kg
Way to easy, nice.
bench: 4x5 115kg
Nice
Romanians 3x10
front foot elevated split squat 3x10