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.