W2D3

Drop sets
315X6X6

275X6X6

DB CURLS
60X7X6

W2D2

CGBP
265X8X3

2 BOARD
385X5X3

SKULLS
145X12X3

DB LATERALS
40X10X3

W2D1

Bench
280X12X4

1 board
330X6X4

Dips
BW+90LBSX10X3

W1D5

OHP
165X5X5. SUPER EASY

LAT PULLDOWN REVERSE GRIP
145X10X3

DB PRESS
85X8X3

W1D4

Drop sets
315X6X6
265X6X6

W1D3

CGBP
260X8X3

2 BOARD
375X5X3. Took grip out one finger. Going to try this block with a slightly wider grip.

SKULLS
155X12X3

DB LATERALS
40X10X3

W1D2

Fluff and buff mobility day
DB CURLS
55X10X3
DB SHRUGS
100X12X3
Hang knee raise
X20X3
Cable curls
130X12X3
Upright cable row
130X10X3

Foam Roll quads and it bands
Stretch hamstring hip flexor and calves
Stretch ass

W1D1

Volume block prepared by myself. Based on an old in with just slightly higher numbers.
Bench
270X12X4
1 Board
320X6X4
Dips
BW+90X12X3

W4D2

Last heavy day of this block before meet

CGBP
305X4X3

2 Board
425X3X3. Supposed to be X4 but just not there.

DB LATERALS
40X10X3

light day tomorrow. Heres hoping to hit big numbers on Saturday.

W4D1

Bench
370X3X4

1 Board
365X2X2

Tricep Pushdown
110X10X3

W3D2

CGBP
325X4X3

2 BOARD
415X4
415X3 bar hit safety and threw me out of groove
415X3. Not there today. These were supposed to be for 5.

SKULLS
145X12X3

DB LATERALS
40X12X3

W3D1

Bench
365X5X5

1 Board
385X2X4

Tricep Pushdown
110X10X3

W2D4

Bench
405X1
275X4X3

DB PRESS
85X8X3

LAT PULLDOWN
140X10X3

W2D3

Drop sets
345X5X6
305X5X6

DB CURLS
60X7X6

W2D2

CGBP
310X6X3

2 BOARD
400X5X3

SKULLS
145X12X3

DB LATERALS
40X12X3

W2D1

Bench
325X8X4

1 Board
360X3X3

Tricep push down
100X10X3

W1D4

Bench
385X1

275X5X3

BB ROW
185X8X

DB SEATED PRESS
85X8X3

W1D3

Drop sets
325X6X6
285X6X6

DB CURLS
55X7X6

W1D2

CGBP
290X8X3

2 BOARD
390X5X3

SKULLS
145X12X3

SIDE DELTS
30X8X3

W1D1 Start of 4 week peak for Last Chance

Bench
305X12X4

1 Board
335X6X4

TRI PRESS DOWN
90X12X2

W5D2 Fluff n buff

BB SHRUGS
135X15X3

SEATED ROWS
180X8X3

LAT PULLDOWN
140X10X3

FACE PULLS
120X8X3

Straight arm rope PULLDOWN
90X10X3

SEATED INCLINE DB CURLS
40X8X3

W5D1

Bench
345X8X3
345X6

1 board
375X5X3

Triceps push down on LAT PULLDOWN
90X15X2

W4D6

BBOHP
205X5X5

LAT PULLDOWN
180X8X5

DB PRESS
85X10X3

W4D5

Bench singles
405
425

2 board
415X5X1
415X4X1
415X5X1

Skulls
155X10X3

DB Laterals
40X10X3

W4D4

TB Shrugs

About 300lbs
300X5X3

DB CURLS
55X8X3

DB SHRUGS
85X15Z3

FACE PULLS
120X8X3

Hang knee raise
X20X2

W4D3

Bench
335X8X4

1 board
375X5X3

Weighted Dips
BW+90X8X2

W4D2

All over the map with training. Starting tomorrow going from a 5 day split to a 3. Just don't have the time lately.

BBOHP
200X5X4

LAT PULLDOWN
160X10X4

Seated DB PRESS
85X10X2

DB ROW
85X10X2

W4D1

Bench
325X10X2

1 BOARD
370X4X2

DIPS
BW+90LBSX10X2

W3D4

Cgbp
315X5X4

SLINGSHOT
415X6
415X5
415X3

SKULLS
145X10X2

DB LATERALS
40X10X2

W3D2

TB shrug
185X10X3

Knee raise
20X3X3

FACE PULLS
110X10X3

DB Curls
55X6X3

W3D1

Bench
315X10X3

1 board
365X5X3

BBC ROLLING TRICEPS PRESS
135X8X3

W2D5

BBOHP
195X5X5

SEATED DB PRESS
85X8X2
85X10X1

REAR LATERALS DB
30X8X3

W2D4

CGBP
310X5X4

SLING SHOT BENCH
405X5X3

DB LATERALS
40X10X3

TRI PRESS DOWN on LAT PULL DOWN
90X12X3

W2D3

Wierd day. Hit up a quick one in unfamiliar gym with no gear or workout sheets.

DB ROW
85X8X3

FACE PULLS
100X10X3

DB LATERALS
40X8X3

DB CURLS
50X8X3

W2D1

Took grip out 1 finger. I have always benched with pinkies on the rings. Just trying something different. Get comfortable with it and maybe keep moving it out for less rom.

Bench
305X10X4

1 board
360X4X4

Dips
BW+90X8X3

W1D4

BBOHP
190X5X5

LAT PULLDOWN
165X8X3

DB PRESS
85X8X3

W1D3

CGBP
305X5X4

BENCH
345X5X5

Skulls
145X10X3

DB LATERALS
49X8X3

W1D2

Trap Bar Deads
225X8X4
First time doing anything lower body in a long time so took it easy
Face Pulls
110X10X4

Trap Bar Shrugs
185X10X3

Hang knee raise
BWX20X3

W1D1 Maintenance/Volume Phase

In a maintenance phase right now. I have written up a loose program just for something to refer to when I can make it to the gym. Super busy with other things at the moment.

Bench
295X10X4

1 Board
355X4X3

Dips
BW+90LBSX10X2

Shoulders

OHP
185 5X5

DB ROW
75X10X3

DB SHOULDER PRESS
85X8X3

LAT PULL DOWN
145X8X3

DB CURLS
55X8X3

Just training

Starting new training block next week. Just fucking around here

Bench
325X5X5

1 board
365X3X3

W12D2 last before meet

Bench
330X2X3

2 board
395X2X2

W12D1 Meet week taper

Bench
445X1 opener. Smooth and easy.
350X4X4

1 board
370X3X2

Dips
BW+135X5X3

W11D4

BBOHP
205X3

Lat pull down
145X8X3

Seated DB press
85X10X3

W11D3

Drop sets;
355x3X6

315X3x6

DB Curls
60X5X6

W11D2

2 board
410X5X3

Cgbp
320X4X4

Skulls
165X8X3

DB Laterals
40X8X3

Super grindy session. Things are starting to hurt. Almost done with this peak and ready to taper. Hopefully strong as fuck by the time I am recovered for the meet.

W11D1

Worked up to planned opener;
445/202.5X1X2

340X5X5

1 board
360X3X4

Dips
BW+135LBSX5x3

W10D4

BBOHP
195X4X5

Lat pull down
145X6X5

DB press seated
85X8X3. Was supposed to be 100X5X3 but couldn't get the dbs up myself with no one else around. Oh well.

W10D3

Drop sets;
340X3X6
300X3X6

DB Curls
60X5X6

W10D2

Close grip
310X4X4

2 board
400X5X3

Skulls
165X8X3

DB Laterals
40X8X3

W10D1 465 bench PR

Singles;
315
365
405
445
465. Ugly PR but it counts.

330X5X5

1 board
350X3X4

Dips
Bw+145LBSX5X3

W9D3

Drop set day

340X3X6
290X3X6. All paused and worked on technique and form.

DB Curls
60X5X6

W9D2

CGBP
300X4X4

1 board
390X5X3. Supposed to be 2 board but I'm a dummy. Oh well that can't hurt I guess.

Skulls
165X8X3

DB Laterals
40X8X3

W9D1 BENCH PR!!!

Program called for working up to projected 2nd attempt;
405X1 like it was 135
445X1 very easy. That is a PR.
455X1!! Definitely some left in the tank.

5X5 with 320
1 board 340X5X4
Dips bw+145lbs

W8D4

BBOHP
185X5X5

Narrow grip pull-down
145X8X3

DB press
85X7X3

W8D3

Drop sets;
345X4X6
305X4X6

DB Curls
60X6X6

W8D2

CGBP
305X5X4

2 Board
410X5
410X3
410X4. Was training alone and was worried about failing so raised the safeties on set 2 and 3. They were too high and I hit them throwing me right off. Fucking pissed me off. But the strength was there.

Skulls
155X10X3

DB Laterals
40X8X3

W8D1

Bench
315X10X4

1 Board
360X5X4

Weighted Dips
BW+90LBSX8X3

W7D3

Bench drop sets;
340X4X6
295X4X6

DB Curls
50X7X6

W7D2

CGBP
295X5X4 all paused

2 Board
400X5X4, supposed to be only 3 sets oops

Skulls
155X10X3

Db Laterals
40X8X3

W7D1

Bench
315X10X2 (supposed to be 305X10 - dum dum)
305X10X2

1 Board
350X5X4

Weighted Dips
BW+90lbsX8X3

W6D4

Stand BB OHP
175X5X4
175X10. Finding these quite light.

 Lat Pulldown
150X8X5

TB Shrugs
220X8X5

DB seated press
85X8X3

W6D3

Drop sets with;
335X4X6

285X4X6

Curls for the girls;
55X6X6

W6D2

CGBP
285X5X4

2 Board
390X5X4

Skulls
150X10X3

DB Laterals
40X8X3

W6D1

Missed day 4 of last week again. Just damn busy.

Bench
295X10X4

1 Board
340X5X4

Wtd dips
BW+90lbsX8X3

W5D3

Drop sets;

315X6X6
275X6X6

DB Curls
55X6X6

W5D2

Felt great today

CGBP
275X5X4

2 Board
380X5X4

SKulls
155X10X3

DB Lateral
40X8X3

W5D1

Block 2 of this bench program. 8 weeks out from Provincials.

Bench
285X10XX4

1 Board
330X5X4

Weighted Dips
BW+70lbs
X10X3. Need more weight. Supposed to be 8 reps. I will jack it up next week.

W4D3

DE Day
330X6X6

alternating drop sets with;
285X6X6

DB Curls
50X7X6

W4D2

CGBP
285X8X3

2 Board
400X5X3

Skulls
145X12X3

DB Lateral
40X8X3

W4D1

Last week of this high rep madness

Bench
295X12X2
295X11
295X10

1 Board
350X6
350X5X2
350X6

Dips just BW
X25
X20

I payed the price for eating like shit and drinking enough beer to kill the average human this weekend. I also did not have time to get day 4 in of last week. Not ideal, but I will stay on track this week and get my shit together. The workout was a struggle but made it through. Rest tomorrow and eat well, then SFW on Wednesday.

W3D3

DE Day

315X6X6

drop sets

275X6X6

DB Curls 50X7X6

W3D1+2

Melded both days together as an only option of staying on track.

2 Board
390X5X3

Bench
285X12X3

CGBP
275X8X3

DB  Lateral raise
40X10X3

W2D4

BB OHP
160X6X5

Lat Pulldown
140X10X5

Seated DB Press
75X8X3

W2D3

DE Bench Day

305X6X6
265X6X6

DB Curls
50X7X6

TB Shrug
185X12X4

W2D2

Close Grip
265X8X3

2 Board
380X5X3

Skullcrushers
145X12X3

DB Lateral Raise
40X8X3

Tri Pushdown finisher
140X25

W2D1

Bench
275X12X2
275X10X2 - Could only muster 10 reps on last 2 sets. I'm gonna chalk that up to doubling up days yesterday and not rest day in between.

1 Board
330X6X4 - made all reps here.

Weighted Dips
BW+70X8X3

This one was tough - I will try not to double up days again without a rest between. Rest day tomorrow.

W1D4 - Week one complete

Shoulder and back day. Did day 3 and 4 on the dame day to stay on track.

BB OHP
160X5X5

Lat Pulldown
140X10X5

Seated DB Press
75X8X3

W1D3

Dynamic effort Bench day

Bench
295X6X6
255X6X6 drop sets

DB Curls
40X7X6

W1D2

Close Grip Bench
255X8X3 - found these quite easy bit with the amount of volume in this program it's ok.

3 Board (supposed to be 2 board, forgot it)
370X5X3 - paused every rep just to make it harder with the 3 board

Skulls
145X12X3

DB side lateral
40X8X3

So far so good with this program. Day off then DE day on Friday.

W1D1 Smartlifts Bench Program

Decided to try online training with Shane Martin of Smartlifts. First 4 weeks are a volume block with lower weights.

Bench
265X12X4

1 Board
315X6X4

Weighted dips
BW+70lbsX10X3

Feel good. Got a pump like I've never felt in a long time. Been a long time since i did 12 reps of anything.

W2D4

Light Day

Speed Bench Regular Grip
265X2X4

Close Grip
265X2X4

Weighted Dips
BWX8X2

DB Incline
100X12X2

Cable Crossover
90X12X2

W2D3

OHP
135X10
155X10X3

DB Lateral
40X8X3

DB Front Raise
30X12X2

Bent Laterals
20X12X2

W2D2

WGPD
130X10, X12X2

TB Shrug
185X10X3

Seated Row
185X12X2

DB Curl
40X10
40|X8
30X10
30X10

Hang Knee Raise
X20X2

Upright Cable Row
140X12X2

Rope Face Pulls
80X12X2

W2D1

Heavy Day
405X1 with a healthy pause

365X3X5

That was all mang. 405 felt great and quick.

W1D4

Light Day
Bench
285X8X2

CGBP
285X8X2

Weighted Dips
BW+90lbsX8X2

DB Incline
100X12
100X10

Tri Pushdown Finisher
140X30

W1D3

Stand OHP
155X10X3

DB Front Raise
30X12X3

Hang Knee Raise
bwX20X3

Rope Face Pulls
80X12X3

W1D2

NGPD
185X12X3

TB Shrug
205X12X5

Seated Cable Row
185X12X3

DB Curl
40X12X3

Weighted Carry w/trap bar
275 for 6 sets of about 50-60m

W1D1 - Re-start Bench Program

Soooo, I haven't trained since I "started" this program last Monday. So, let's try again.

395X1 paused

355X5X3

Floor Press
335X5X2

Hopefully I can stick to it this time.

12 week Bench program

Started a new bench program today. I am pretty much done with competitive squatting and deadlifting. Brad Gillingham 12 week bench program.

395X1 paused

355X5X3

Floor Press
335X5X2

Benchy Benchington

Still having fun just training. Doing it when I can, just doing whatever. Having a blast.

Flat bench
365X2 paused
405X1 paused

Sling Shot
455X2
475X1
405X5X3

Close grip
335X5X3

225X12 paused

Benchy bench

I have been training just not logging them. Just barely maintaining, not squats or deads.

Bench paused

405X1
425X1

TNG
365X3X3
365X5

CGBP
315X5X2

Skulls
145X12X2

Tri Pushdown
140X shit ton. Just kept going until I couldnt with a few pauses

Random workout....

Still just training when I can and not following any program. Really busy right now. Just having fun trying to win the hypertrophy,.

Bench
330X6X3

Close Grip
264X6X3

JM Press
154X12X3

Tons of side lateral raises and front raises. Pump!

random shit - just having fun training Week 1 Day who gives a shit

Not following anything right now. All but given up on competing in a shirt at my meet June 18.

Have been having a hard time getting motivated to train lately. Not training squats or deads to save my back. May not ever compete in full meet again. On the plus side, took a preworkout today for the first time and booooooom. Had a great workout focus wise and intensity. And sweat.

OHP
135X15
185X10X2
135X15

Wide lat pulldown
140X10X3

DB Curl
40X10X3

Narrow grip pulldown
140X10X3

DB Shrug
85X12X3

DB Press
75X12X3

DB Curl
30X10X3

Wierd db side lateral raise and press thing
20X10

just training

Fell off the wagon a little. Didnt train for 6 days. Hit up a random bench session

In kgs;
170X3X3 paused

185X1

CGBP
120X8X3

Way too busy to stay on track these days.

W3D3

BB Row
200X12X3

DB Shrugs
60X15X3

BB Shrug
200X12X3

DB Lateral Raise
22X12X4

Walking lunges with 15kg plate
X2 about 25m

These killed me. Need to do more. Conditioning sucks

Cycled 20 min after this

W3D2

Light bench/Shoulders

Stand OHP
154X8X3

CGBP
264X10X3

JM Press
154X8X3

Lateral DB Raise
22X15X3

No lower body stuff this week. My back is done again. Seriously considering quitting training squats and deads (to compete anyway)

W3D1

Only did the bench portion today.

352X5X4

Added Slingshot
352X6, 352X6

W2D5

That concludes week 2. Feeling really good today. Squats were flying. Skipped the light bench because I am planning on equipped benching on Saturday.

Squats
430X4X6

W2D4

Quick, quick one tonight.

Bent BB Rows
155X15X3

Plate shrugs
55X12X3

20 min cycle

W2D3

Deads

473X4X3. Late night, long day, al I could do. Still happy with it though.

W2D2

Light accessory day

OHP
155Xx8, X10, X10

CGBP
265X8, X10

DB Laterals
12X15X2

JM Press
155X10X2

Front Raise
12X12X2

W2D1

Changing training days  little to have at least one training day on the weekend.

Bench
350X4X6

Pause Squats
385X3X3

W1D4

Squats and Bench

Squats
430X3X6

Bench
350X2X6

Week 1 in the books. Squats felt good

W1D3

Deads

473X3X6

I have never trained my deadlift with this much volume. My hands are gonna look like ground beef after this training block with this eleiko bar.

Lats/traps/bis tomorrow

W1D2

Light day to keep me occupied between the big 3

Stand OHP
3 sets of 12

CGBP
3 sets of 12

Bent DB raise rear delt
3 sets of 15

JM  press
3 sets of 8

Lateral raise
3 sets 15

W1D1 - Start of 9 week Russian "peaking" program

Training has been stagnant to say the least. I have tried this program before but failed miserably with my low back issues. It seems I have at least found a way to manage it for now, so I am going to try this again. I have almost never been able to squat twice a week which I think is really holding back my squat gains.

Bench
350X3X6. All reps paused.

Squats
430X2X6

Trying a wider stance with squats. I feel a lot more stable. Pretty easy day,

Cycled about 4 km in 20ish minutes. This is what I think is helping my back pain along with a stretching program. Accessory stuff tomorrow with tricep and shoulder work. Deads Wednesday, more accessory stuff on Thursdays with traps and lats/bi's then Heavy squat Day and light bench on Fridays.

W8D5

Deads. Just a quick as I had no time.

Worked up to
225/495X3X3

W8D4

Bench Day 2... going to have to back it off a little. Shoulder is really raw.

Just worked up to three top singles at
185/407X1X3

Sling shot
407X3X3

Stopped there cause shoulder is really hurting. Maybe back off to once a week or less for now until it feels better. Maybe time to focus on lower body for a while. I have always prioritized my bench.

W8D3

Bent BB Row
185X12X3

Narrow Grip Lat Pulldown
70X15X3

DB Shrug
85X12X3

Upright Cable Row
140X12X3

Run the rack DB curls
40X12
30X12
20X8

W8D2

Squats

205/451X3X5

W8D1

Benchy

Flat Bench
385X2X5 all paused

Close Grip
330X4X5

W7D5

Deads. Following no program.

Kg's
170X8
220X1
240X1
250X1
260X1
275X1 with a hitch.

cool.

W7D3

Fluff day

Narrow grip Lat Pullown
70X15X3
superset with
DB Shrugs
100X10X3

Wide Grip Lat Pulldown
70X15X3
superset with
Upright Cable Row
140X10X3

Cable Curl
80X20
90X20

DB Curl run the rack
40X12
30X12
20X10

W7D2

Squatting after a deload

KG's;
407X5
451X3
473X2X2
385X7X3

Felt quick but not that strong if that makes sense. Back held up, we'll see in next few days.

W7D1

Hit a wall with the Coan bench program, decided to yolo the rest of the workout after the first set. I have been battling a cold the last few days also.

Flat bench
390X3

Said fuck this and threw the sling shot on
405X5X3

Close Grip (no ss)
365X2X3

DB Incline
100X12X2

Time to figure out a new program for the bench. I am going to pick up where I left off with 5/3/1 for squats and deads.

W6D3

Bench Assist day

2 board
385X5X2
385X4X2

JM Press
185X10X2

DB Lateral
40X10X2

Tri Pushdown
140X30, X25

W6D2

Fluff day

Chins
X10
X9
X9

BB Shrug
225X10X3

Lat Pulldown (wide)
135X15X3

Upright Cable Row
140X10X3

Cable Curl
110X12X2

DB Curl
40X8X2

W6D1

Flat bench
375X5
375X3

CGBP
330X5X2

Incline
310X5X2

Cable Crossover
100X12X2

W5D4

Deads. Week 2 Cycle 2 5/3/1. I pulled from the rack today because I was too lazy to  move the bar out of the rack and get the jack out. That kind of day. I never pull from a surplus so fuck it. About 5-6 inches off ground.

385X3
430X3
485X4

add straps
485X4X4

Hang knee raise
X25X2

Curls for the curls
40dbX15X2

W5D3

Quick but effective workout today

Stand BB OHP
165X3
190X3
210X4

Floor Press
365X3X3

Incline Cable Skullcrushers
140X25
140X20

DB Laterals
40X12X2

W5D2

Squats

Week 2 Cycle 2 5/3/1

345X3
395X3
445X5

Pin Squats
445X2X4

W5D1

Bench Day

Flat bench
360X5X2

CGBP
315X5X2

Incline
295X5X2

Incline DB
100X14
100X9

W4D5

Deads. Skipped them last week. Week 1 of a new cycle of 5/3/1

355X5
405X5
455X5

Good Mornings
185X10X2

Back extensions
X12X2

Felt great, one of the best deadlift sessions in a while. Back is shot though haha.

W4D3

Bench assist day!!

Stand BB OHP
150X5
175X5
200X5

Floor Press
335X5
335X5
355X5

Slingshot
405X5
405X3
405X5

JM Press
135X12X2

DB Lateral
40X8X2

Tri Pushdown
140X25X2

Absolutely smashed the weights today. One of those days where you could just keep going and going, Took advantage of it for sure.

W4D2

Squats
Skipped Deads last week
Started a new cycle of 5/3/2 with no deload

320X5
370X5
420X7
420X5
420X5
420X5

Split Leg Bulgarians
60X12X2

W4D1

I slacked off last week and skipped two days. Life happens, I'm not too worried about it at this point.

Week 4 Coan bench

Flat Bench
345X8
345X7

CGBP
300X8
300X8

Incline
280X8
280X7

Missed a couple reps there meh

Incline DB Flyes
60X10X2

W3D3

Bench Ass Day

Stand BB OHP
185X5
205X3
225X3

Sling Shot
405X5X3

Incline Cable Skulls
140X15X2

DB Laterals
40X10X2

Tri Pushdown
140X25X2

W3D2

Squats

Week 3 5/3/1

365X5
415X3
460X4
455X3
455X4
455X3

Split Leg Bulgarians
60X12X2

Death

W3D1

Week 3 Coan Bench

Flat Bench
325X8

And went off course there....

365X1
405X1

Add slingshot
405X2
435X2
455X1
465X1

First time using the slingshot. Getting my own in the mail tomorrow

W2D5

Hungover Deads

370X3
420X3
475X3

That was all I could manage today.

Good Mornings
155X10X3

Back Extensions
X12X3

Hang Knee Raise
X25X3

W2D4

Awesome bench assist/pump day

Standing OHP (5/3/1)

160X3
185X3
205X7

Floor Press
325X6X4
325X5

Skulls
145X12X2

DB Laterals
40X8X2

Tri Pushdowns
140X25
140X2o

W2D3

Fluff gayboy day

Chins

X8X3

DB Shrug

85X12X3

Chest Supp. Row

75X12X3

Lat Pulldown

135X12X3

Upright Cable Row

140X10X3

Seated Cable Row

100X12X3

DB Curls

40X8

30X8

20X10 consecutively

Went to Physio today and as given a stretching/foam rolling routine to address my low back issues. We will see

W2D2

Cycle 1 Week 2 5/3/1 for squats

340X3
390X3
435X6
435X5
435X5
435X5

W2D1

Bench Day 1 this week. Decided to re-do last week just for the hell of it. No rush at the moment to get to super heavy weights. Nice to build a solid base and get a pump?  Haha. Missed a rep last week so fuck it do it til I get it.

Flat
310X10X2

CGBP
275X10X2. 9 lest week

Incline
255X10
255X8. WUT? missed incline this week. o well

Incline Flyes
50X10
50X12

W1D5

Deads

340X5

390X5

450X5

Good Mornings

135X10X2

Back Extensions

X10X2

W1D4

Bench day #2

Benched with training partner for a nice change. Strayed from the program a little but whatever.

Flat bench
405X1 paused
425X1 Paused
445X0 Paused
405X1 paused

CGBP
315X7 p
365X2 p PR
385X1 p PR
405X0 haha

Db Laterals 30X15X2
Tri Pushdown 140X30X2

W1D2

Squats on Squats

First time back squatting since Nationals. Running 5/3/1 for now with some added assistance.

315X5
365X5
415X5
415X5
415X5
415X6

Split Leg Bulgarians
60X10X2

Death. My conditioning is shit.

W1D1

Start of a fresh new training block. Planning for 10 weeks, but may stretch it out a little. Just going to loosely base training on; Ed Coans 12 week program. Might cut it down to 10 weeks. Technically week 12 is a test week. Running 5/3/1 for Squats and Deads and overhead press with some added assistance work. I havent used 5/3/1 for OHP ever, and it can only help my bench. Planning to try some shirted bench work also maybe every other week. Thats if I can find a used one that fits. I have a 46 that is too small.

Flat bench
310X10X2

CGBP
275X9
275X10
rushed the 1st set too soon after flat bench

Incline
255X10X2

Incline DB
100X12
100X10

This program call for repeating this week again. I was going to skip it, but after today I think I might do it again next week. No rush to move through this training block.  Want to get some serious solid training in before testing maxes again.

2016 CPU Nationals

Was up against 13 lifters in my class.

Squats
225, 235, 245.
All whites. I should have gone heavier on squats, they were flying up! One of those days I guess. Either way, all good attempts towards my total. A 245 squat was a goal I set out for and got. Re-set the MB 105 O squat record

Bench
185
192.5
200

Hit a 200kg comp bench! All whites all the way through. 200kg bench was another goal I set for Nationals and hit. Re-set the MB 105 O bench record.

Deads
245
255
275 fail

I had already hit a 700 total which was another goal I had set so I Yolo'd my last attempt at 275. Got to the knees and stopped there. 700 Total gives me the MB 105 O Total record.

700 Total with a 422 Wilks. Very happy with this. Aleady jacked to hit the gym again haha.

CPU National in Calgary in 2018. My next big meet, going to train llike an animal for it.

I'm setting goals now;

285 Squat
230 Bench
320 Dead
835 Total
500 Wilks

B4W11D6

And that is it for Nationals training.

W3D4 Smolov Jr for bench, cycle complete

390X3X8, Skipped that last 2 sets.

B4W11D5

W3D3 Smolov JR Bench

370X4X8

This was the worst day of the entire cycle. Mental and physical drain all the way through. Shit diet, shit sleep = poo.

Still havent missed a rep yet the entire program, 1 day left thank fuck.

B4W11D4

Day 3 of 3rd week of 5th cycle of 5/3/1, and last squats until Nationals next Friday.

395X5
445X3
495X1

455X3X2

495 (225kg) should be somewhere around my opener next Friday.

B4W11D3

W3D2 Smolov Bench

345X5X7

Ughhh this is starting to get to me. Only 2 more bench sessions. Havent missed a rep yet.

B4W11D2

W3D1 Smolov Jr Bench

325X6X6 Every Rep paused.

B4W11D1

Last Deadlifts until Nationals. The culmination of 5 Cycles of 5/3/1.
C5W3 5 31

405X5
495X1
600X1


Pretty jacked about this less that 2 weeks out out of  meet.

B4W10D6

W2D4 Smolov Jr Bench

380X3X10

Good day. Lots of rest, food and caffeine. Did lots of prehab on the shoulders before this one, made a difference I think. A little front shoulder pain, but nothing unbearable and it was expected.

Last deadlifts until Nationals tomorrow!!

B4W10D5

W2D3 Smolov jr bench

360X4X8

B4W10D4

2nd last squat before nationals

370X3
420X3
465X4

485X1
505X1
520X1
540X0
405X6

Upped the safeties for the 540. Trying to cut it high threw off my whole squat, didn't get the rebound out of the hole i"m used to. I just don't have the confidence to max out on a squat alone. I think this mental barrier is really holding me back.

B4W10D3

W2D2 Smolov Jr Bench

335X5X7

Chins
X8X3

B4W10D2

W2D1 Smolov bench
315X6X6 every rep paused.

Face Pulls
100X15X3

B4W10D1

Cycle 4 Week 2 5/3/1 Deads


370X3
420X3
465X5
455X2

B4W9D6

W1D4 Smolov JR

370X3X10

Blah. Made all reps. Next week will be harder.

B4W9D5

Day 3 Smolov JR Bench

Ugh. Today made me remember this program.

350X4X8

Thats it. Did moblity stuff between sets to get ready for deads on Monday. One more day of the first week of this shit probably on Sunday.

B4W9D4

Cycle 4 5/3/1 after a deload

345X5
375X5
430X6

475X1
495X1
515X1
455X4

Not the best squat workout, felt heavy. NP.

B4W9D3

Day 2 Smolov JR bench

325X5X7. All reps paused for a good 2 count.

Db Shrugs
100X12X2

Chest Supported DB Laterals
20X12X2

B4W9D2 - Start of Smolov JR Bench

305X6X6

Easy start to the program. All reps were paused with the last rep being a long 3-4 sec pause.

Since I wont be doing much assistance work during this, did some lighter stuff to balance out all the stress I will be putting on my chest, tris, shoulders.

Chins
X8X3

Rope Face Pulls
100X15X3

B4W9D1 - Last 3 weeks of Training until Nationals

Switched up my training days for the last 3 weeks. Doing deads on Mondays, so in the last week of training I will have my last deadlifts almost 2 weeks out. Feeling refreshed and my back feels much better after a week off of squats and deads.

345X5
395X5
445X5

515X1
585X1PR

Finally hit that elusive 585 I've been chasing since taking time off from an injury. This matches a PR. It was a little hitchy but I will work that out. I was planning to hit that number all week last week when I was deloading. Happy with this. Tomorrow starts Smolov JR for bench leading up to Nationals. Need lots of sleep and food.

B4W8D3

Bench Fluff Day

Bench Press
405X1X5 Paused

Floor Press
315X8X3

Db Laterals
30X15X2

Lying Cable Tricep Ext.
140X20X2

B4W8D2

Skipped squats yesterday, letting the back heal up hopefully for the last three weeks of training until Nationals. Just a fluff day today, feeling like a bodybuilder.

Chins
X8, X10, X8

TB Shrugs
185X12X3

Chest Supported DB Rws
75X12X3

Incline DB Curl
40X8X3

Uprught Cable Row
140X15X2

Cable Curls
100X15X2

Face Pulls
90X15X2

Chest Supported Bent Laterals
20X10X2

B4W8D1

Week 8 Coan Bench Program. Probably the last week of the program, going to start a smolov jr for bench to peak for nationals. Yuck.

Flat Bench
400X3X2. Rep PR

CGBP
350X3X3. All Paused

Incline
330X3
330X2. Damn.

Incline DB
100X15X2

B4W7D5

Wasn't sure about this one going in, low back is pretty toast. Third consecutive cycle of 5/3/1 with no deload. It's probably time now.

335X5
385X5
435X8 AMRAP. Bad idea. Back is toast.

I'm thinking I will deload squats and deads next week and that will be the last deload until Nationals.

B4W7D4

Paused 2 Board
405X3
405X3
405X2

CGBP
295X7X3 all paused

Standing DB OHP
75X8X3

Standing Rope OH ext
100X18
140X12

DB Laterals
30X12X2

Tricep pushdown
140X20

B4W7D3

Back/Trap/Bicep smashy

Chins
X8X3

Trap Bar Shrug
185X12X3

Chest Supp. DB Row
75X12X3

Cable Preacher Curl
90X15X3

Upright Cable Row
140X12X3

Incline DB Curl
40X10X3

B4W7D2

Skwaats on Skwaats

3rd Consecutive Cyle of 5/3/1 with no deload;

335X5
375X5
430X5

For fun;
455X5
475X1
495X1
515X1
530X1
535X1  (243kg)

New squat PR. This beats my Povincial Record Squat of 240kg (528lbs).

It was not easy. No spotter.

B4W7D1

Things are getting real. Hard.

Flat Bench
385X4
385X2

Supposed to be 5.

Close Grip
340X5X2. Not bad. Failure for sure on 5th.

Incline
315X4
315X3. Bah. I had my doubts about this weeks numbers but was trying to smash anyway. Oh well, I'll take the 385X4 Rep PR.

Cable Crossover
100X12, X10. Pretty much a bodybuilder now.

B4W6D4

Deads

Week 3 of 2nd straight cycle of 5/3/1

365X5
410X3
460X5 AMRAP, probably 1 more in the tank.

535X1
585X0. Decided to take a run at 6 wheels. So close, got stuck just before lockout. I will get it.

5 training weeks left until Nationals.

Weekend off then straight back into a 3rd consecutive cycle of 5/3/1. I will not deload until the week before Nationals. Plan to run Smolov jr for bench leading up to it as well, while I continue to squat and deadlift 5/3/1.

B4W6D3

Was all pumped and over caffeinated for this workout today. Decided I would shoot for a bench 1RM. Turns out I am weak as shit today. My fault...I drank a pile of beer 2 days ago and my body is still feeling. Also ate like shit all day yesterday. Time to get back on track.

Bench
365X1
405X1
435X0
425X0
405X1

2 |Board
405X2X2

CG|BP
295X8X3

Chest Supp. DB Row.
75X12X3

Cable Curl
130X15

DB Lateral
30X15.

I was done at this point. Had nothing left in me. Called it  a day. I am too old to drink like a fish and think I can recover quickly. Lesson learned.

B4W6D2

Squat Day!!

Got my new Beast Genetics lever belt and Metal singlet. PR time.

355X5
410X3
460X2
475X1
495X1
515X1
525X1!  Pumped about it. It wasn't easy but it wasn't a grinder either. Felt good. Kept the safeties low and went atg!! Hpoing for 540 ish in about 6 weeks!!!!

B4W6D1

Week 6 Coan bench program.

Flat Bench
370X5X2

CGBP
325X5X2

Incline
300X5Xx

DB Incline
100X12
100X9

B4W5D5

Deathlifts. Skipped them last week.

340X3
390X3
435X7 AMRAP

545X1
575X1. 10 lbs off all time PR. cool.