Squat
3x5 200kg
1x5 205kg
Planned was 205kg, but coach said to feel it out and do 200kg since its only the first week.
I decided to be smart and do 200kg first. Hindsight i couldve easily done the 4x5 with 205kg.
Last set was at like a @7.
Bench: 4x3 117,5kg
Easy.
Rows 4x10
Pull ups 4x10
deadbugs 4x20
Saturday single training:
Squat 4x1 222,5kg
moving like a 7, drained from a long week of work, so ill take it. Great beginning for squats this block!
Bench: 5x1 125kg
Found my bench mojo again, this moved like it shouldnt even be my last warmup at a competition. Idd rate sub 7.
Deadlift: 4x1 220kg
Bit tired at this point, but moved good nonetheless. Also 7 ish. Lets go my dudes!
4x8 squat 192,5kg
Better depth than last week, same or better speed. 4x8 200kg soon.
4x8 107,5kg bench
elbows fried from the 4x8 squat with no elbow sleeves so it was a sloppy sets.
Ill take it.
4x10 rows
4x10 pull ups
4x20 deadbugs
Deadlift (conventional) 8x2 200kg
Moving goood.
Bench: 4x5 115kg
Moving goood.
Romanian deadlifts 3x10 120kg
front foot elevated split squats 3x10 100kg
ab wheel rollouts 2x20
Did a bit easier on the accessories since im gonna not have a rest day tomorrow, and i wanna be semi fresh.
Squat: 4x5
3x5 205kg
1x5 210kg
Coach allowed me to go heavier on the last set if it felt good, which it did. Great squats, gonna squat something nice in 3.5 weeks.
bench: 4x3 117,5kg
Mindless.
Pull ups 4x10
Rows 4x10
latpull downs 4x10
deadbugs 4x20
Gyms are open again where i live (finally) which means ill be able to train at my coache’s more regurlaly, and also use stuff like a SSB again. Will probably still train at the home gym weekly too due to convenience.
yesterday junior nationals was announced, so were gonna take it easier for 2 weeks, and than on to a peaking block. We got some BIG plans, now on to a big big push.
4x1 230kg squat
5x1 130kg bench
4x1 225kg deadlift
All around rpe 7. LFG.
Transition week;
3x8 192,5kg
3x8 107,5kg
rows 4x10
pull ups weighted 4x5
deadbugs 4x20
transition week day 2:
5x2 195kg deadlift
3x5 115kg bench
romanians 4x10
ff elevated split squats 4x10 with 120kg ← 140kg this block.
ab wheel rollouts 4x20
Transition week day 3:
3x5 squat 205kg
3x3 bench 117,5kg
Rows 4x10
Latpull downs 4x10
deadbugs 4x20
Transition week day 3:
4x1 222,5kg squat
4x1 125kg bench
3x1 220kg deadlift
4x8 lowbar squat 192,5kg
Bench 4x8 107,5kg
Rows 4x10
pullups 4x10
deadbugs 4x20
bicepcurls 3x15
meet prep week 1 day 2
conventional deadlift 8x2 195kg
comp bench 5x5 115kg
Romanian deadlift 4x10 120kg
Did them with a snatch grip + arched back, WAY more hamstring activation.
front foot elevated split squats 4x10 120,120,120,140kg
140kg x 10 on single leg movements is pretty dope, gonna try and get this to the full 4x10 soon.
ab wheel 2x15
Hanging leg raises 3x15
meet prep week 1 day 3
Hot af today, so i was kinda tired/burned out when i came to the gym. Gotta get used to it again.
4x5 205kg squat
Moving quick, feeling ok. Trained at home, due to the squat-rack at my home i lack some safety security so its always a little scarier to squat here. Noticed that when descending i was allot more carefull, which translated to slightly worse depth. It was still passable, which is the goal.
4x3 117,5kg bench
Misloaded on the first set, which made the first set 127,5kg. Moved ok ish, but felt heavy af. like a rpe 8.5-9. Recalculated the weights, realised i was to heavy by 10kg, and the weight moved better. Suprised? Nah.
rows 4x10
pullups 4x10
deadbugs 4x20
squat:
4x1 222.5kg (below rpe 7)
Bench:
5x1 125kg (below rpe 7)
Deadlift
4x1 220kg (below or right at rpe 7.)
deadbugs 4x20
squat: 4x8 192,5kg (one set with 193,75kg due to a misload, but a well)
bench: 4x8 107,5kg
Rows 4x10
pull ups 4x10
deadbugs 4x20
Good luck brother. Keen to see you smash it
oh youll just that 
conventional deadlift 8x2 200kg
benchpress 4x5 115kg
romanian deadlifts 4x10
front foot elevated split squats 4x10
ab wheel rollouts 3x10
4x5 205kg squat
4x3 117,5kg bench
rows 4x10
pull ups 5x8
deadbugs 4x20
4x1 230kg squat
5x1 130kg bench
4x1 225kg deadlift
All at rpe 7, nice.
One more week with 4x8’s on squat and bench, and then the peak is truly beginning it feels like.