Monday workout
Sets from today-
High Bar paused 115x5,110x5,105x5,100x5 @7.5 all sets (went searching for @7 and couldn’t get it😂)
Tempo bench 55x5 55x5 52.5x5 @7 all sets
Block pulls 170x5 160x5x2 @7-7.5
Grip felt solid
Squats felt like shit, my right quad was cramping bad afterwards so I’m gonna massage it and tens the fuck out of it in the hope it recovers better!
Happy with bench- felt in control apart from around 2 reps!
Block pulls were okay, weird positioning- not sure whether they were the right height again and whether i executed them properly
Cake out.
everything in full swing!
High Bar tempo squat-
105x5@7
105x6@7.5 (still can’t count)
102.5x5@7
100x5@7
Spotto Press-
70x5@7
65x5@7 (lowered weight as wasn’t happy with pauses)
65x5@7
Leg exts-
80x8@7
Pendlay rows-
80x6x4@7
Really happy with everything!!
Cake out.
Today’s session-
Comp squat-
122.5x5@6
125x5@7-7.5
120x7.5
115x5@7
Squat felt solid, speed and positioning was good, missgrooved some reps but nothing major, I was super happy about my topset and feel good for 130 next week!
Comp bench-
75x5@8
70x5@7.5
65x5@7
60x5@6.5
Bench was shitty, leg drive and pulling the bar apart didn’t happen, lost tightness at the bottom and just generally felt shit, I was trying to hard to press towards my head and just wasn’t focused or good enough.
Nordic curls BWx8x4@9
Rows on machine 80x6x5 @7.5
Today’s fun-
Comp Deadlift 147.5x5@7
142.5x5@7
135x5@7
These were okay- my leg drive wasn’t good- moved well and I think they were 7s! I think I didn’t focus on form enough and got too angry if that makes sense- I need to manage this!
3 second paused bench
55x5
50x5
50x5
Wasn’t happy again, pauses weren’t good enough for first set so lowered the weight- felt all at 7s tho
Deficit Deadlifts
120x5@6
125x5@7
125x5@7
These were really good, my form feels better on these than real deads as I can use my leg drive better! I upped the weight as it was too easy first set!
Lay Pulldowns 71x6@8x5
Pressdowns 21.25x8@8-9x3
Was a good session!
Week 3-@8s week (yay)
Day 1-
High Bar Paused Squat
117.5x5@8
112.5x5@8
110x5@8
107.5x5@7.5
107.5x5@7.5
These felt really good in terms of positioning, speed and pauses. Really happy with how this will hopefully carry over to my low bar squat.
Tempo Bench
60x5@7
65x5@8
63.75x5@8 (they guy I was working in with put the wrong plate on- I thought my form was off but it was his lack of basic maths)
60x5@7.5
These were okay however I still have a problem with basic eccentric control and the pauses weren’t long enough.
Block Pulls (from below knee)
180x5@7
190x5@8
180x5@8.5
170x5@8
These felt really good I ended up moving to a rack for these as I nearly lost the bar off the stack of plates I was using. Strapped up as well as my hands are calloused and torn up atm from the weekends deadlifts.
Onwards and upwards (fuck you gravity)
Cake out.
High bar tempo
110x5@8.5
105x5@8.5
95x5@8
95x5@8.5
90x5@8
This was okay, my back was in bits after set 4 but I took 15 minutes off and hit it.
Spotto
70x5@7.5
72.5x5@8.5
70x5@8
67.5x5@8
They moved well!
Leg ext
100x8@8x4
110x8@8
I have no idea why but I tend to go a little mental for leg exts every single time 
Row Yates
100x6@6
120x6@8
120x6@9
110x6@8.5
100x6@7.5
100x6@8
These were Yates rows so used some body English but it was nice to use some decent weight for a change!
Very excited for 130x5 on Thursday when my back recovers!
TODAY WOOP WOOP
Competition squat-
130x5@7.5-8
112.5x5 beltless @8 (Some guy decided to teach me to squat (yay no thanks))
122.5x5@8
117.5x5@7
120x5@8
Squats felt so good and I was so happy with my topset.
Competition Bench
75x5@8
70x5@8
67.5x5@7
67.5x5@6.5
72.5x5@8
Bench went okay and got better as it went on! finally working on getting a better arch.
Cake out.
Days fun-
Competition Deads-
152.5x5@7
157.5x5@8
150x5@8
145x5@8
These felt really good and I upped the recommendation by 5kg as I thought set 1 was way too easy for an 8 and I had it down as a 7 so I upped to what I thought would work and it looked good to me.
3 count Pause bench
57.5x5@7
60x5@7
65x5@7.5
67.5x5@7
Felt incredible and I was so happy with this. I kept upping the weight and the RPE barely moved. I didn’t film the 67.5 set but it moved better than the 65 set and had much longer pauses.
I’m making an effort to roll around my roller every night and morning and do a lot of band pull apart work to build my arch and my shoulders feel a lot better. even if its hell lying on it and trine get my shoulders down.
Doing the new arch thing makes my legs feel ridiculously tight and locked in and leg drive felt good- soft pauses are the way forward for me too.
but in summary bench finally feels good.
Deficits off green plate-
130x5@7
135x5@8
130x5@8
125x5@7
these felt good- lowballed my first set as they were feeling off but got much tighter and better for second set. Overall good tho!
Lat Pulldown-
61x6@9
54x6@8 (x5)
Todays session was lit.
Cake out.