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