Last week of the 4x8’s FINALLY, on to 4x6s next week.
4x8 192,5kg
4x8 107,5kg bench
rows 4x10
pull ups 4x10
deadbugs 4x20
8x2 200kg deadlift
4x5 115kg bench
Front foot elevated split squats 3x10
romanian deads xx
ab wheel rollout 2x20
i can notice more fatigue kicking in, is it to early to let the taper take me??
Training at home today, which is fairly cool since im now 100% sure that my plates weigh more than competition specific plates or the plates at my gym, still being able to move it this easy while it all weighing 2.5-5kg more is nice.
4x1 230kg squat @ rpe 7
5x1 130kg bench @ rpe 7 sih
4x1 225kg deadlift @ rpe 7 ish
Next week is gonna be fun, finally moving up in weight and going down in reps.
We putting together a nice package come meet day.
monday:
Squat 4x6 197,5kg @sub 6 tbf, good.
Bench 4x6 110kg @sub 7
Rows
pull ups
tuesday:
6x2 deadlift 205kg
4x4 117,5kg bench
romanian deadlifts 3x10
front foot elevated split squats 3x10
thursday
4x3 210kg squat
4x2 120kg bench
Today:
4x1 235kg squat
bench 1x1 132,5kg
Deadlift 4x1 230kg
1 Like
4x6 197,5kg squat
4x6 110kg bench
Both easier than last week, and better form/control
pull ups 4x8
rows 4x8
deadbugs 4x20
6x2 207,5 deads
4x3 117,5kg benchies
ff split squats 4x10
Leg curls 4x10
4x3 210kg squat.
Felt heavier on my back than last week, but moved good. Same kind of story as monday really.
4x2 120kg bench
Pull ups 4x8
rows 4x8
deadbugs 4x20
Squat 4x1 235kg (240kg in shed KGS)
Moving ok, about an 8. Depth could be better imo(like slightly deeper would be ON point) Will work on that in the coming week.
bench; 4x1 132,5 (137,5kg in shed KGS)
Moving ok, elbow bothering me a bit.
Deadlift: 2x1 230kg 1x0.75 230kg
Almost fainted, oops.
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Squats
3x6 197,5kg
1x6 198,5kg
Guess what cue’s help with squats?? Who wouldve thought.
Not only did the squats look Smexy, but also felt good.
Benchpress
4x6 110kg
Pretty sloppy, but its ok.
pull ups 4x7
row/latpulldown hybrid machine 4x8
deadbugs 4x20
Can tell we on the final stretch of the peak, we fatigued/tired (ish) got the typical pains. Been there, done that.
Excited to see what happens on this saturday for the last heavy training. TAPER TAKE ME AWAY.
Conventional deadlift 6x2 212,5kg
Nice.
bench: 4x4 117,5kg
Front foot elevated split squats 4x10
hamstring curls 4x10
leg raises 4x10
4x3 squat
210 3x3
212,5 x3
Easy as all hell. Only got one more heavy training session, and then its time for deload/taper.
Bench: 4x3 121kg
Rows/pullups 4x10
deadbugs
Last training of the block done! Only got the deload sessions (which are fairly heavy ngl.)
3x1 240kg squat
3x1 135kg bench
3x1 235kg deadlift
Besides bench, they all moved around a 8.5-9. Which was my goal for this session going into it.
Can feel my body needs the deload, so that will be good.
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3x4 205 squat
3x4 115kg bench
2x3 195kg deadlift
pull ups 2xsubmax
triceppushdown 2x submax
Squat: 3x3 210kg
bench: 3x3 117,5kg
2x submax pull ups
2x submax deadbugs
Got 1st place! Didnt have the meet we exactly planned for. Squats always seem to underperform come competition day…
Squat: 235
Squat 245 x
Squat: 245
1st moved as we liked, easy enough. Second the timing for pre lift ritual (ammonia, etc was off) so i wasnt in it, and missed it. Retook it for the third, and we got it right, moved like i wouldve liked for the second. If it all had gone right, we might have gone 250(255) The strength was there…
Well get it next time.
Bench: 130
Bench: 137.5
Bench 142,5xx
They where very strict with the start command, so i had to hold it way longer than we practised for, cramping got to me on the third. Hindsight 20/20 we shoudlve just gone 140 and play it safe.
deadlift: 230kg
deadlift: 245kg
deadlift: 252,5kg
We were in a lead by 17,5kg at this point, so all i had to was just deadlift what i could to keep that lead, and that is exactly what i did.
One more year in the juniors, lets use this meet as data to improve, and hit some even better numbers next time, iknow im strong enough for bigger squats, just gotta do it.
Suppose i should update this again;
Ive been on program again, currently in week 4. We doing loads of variatons/volume to get stronger overall.
Monday:
SSB @ an rpe (7 first 3 weeks, now 8)
CGBP @ an rpe (7 first 3 weeks, now 8)
Latpulldowns
rows
more rows
Deadbugs
Tuesday:
Snatch grip deads @ an rpe (7 first 3 weeks, now 8)
comp bench
Romanians+bulgarian split squats
Thursday
Comp squat 4x7
Larsen medium grip bench 4x7
More back stuff
SBD day (usually saturday)
4x3 tempo squat (rpe based)
5x3 tempo bench (rpe based)
4x3 paused deads (rpe based)
ill start logging again
2 Likes
snatch grip deads 4x6 @8
Comp bench 4x6 110kg
Romanian deadlifts 4x10 (140/160/180/140)
Bulgarian split squats 4x10 100kg
SSB squats are a prime mover for my squat, i notice when they are in my squat strength just blows up, i think its due to being able to do easy volume thats closer to my competition squat without blowing my elbow/chest/shoulders up in pain.
bench is feeling amazing too, i think we soon gonna bench some sickening numbers.
In general feeling good, and very strong.
Deload ish week got triples @9 saturday!
SSB squat 2x8 @8
CGBP 2x8 @8
lattpulldown 2x12
rows 2x12
db rows 2x12
deadbugs 2x12
Snatch grip 2x6 @8
finally did them to my coache’s wish, which is great.
Bench 2x6 110kg
romanian deads 2x10
bulgarian split squats 2x10
ab wheel 2x20