MG's Training Log

[mg75]

Sun Macros:
64f, 332c, 231p

Mon Macros:
71f, 287c, 230p

Tues 3-6-18PM

Bw- 216.6

2ct Paused Sq w/ belt & wwraps
45x5
100x5
155x3
205x1 + B & wwps, paused
245x5x2 sets
Ramp up to 4mins rest

Press w/ belt and wwraps
45x5
85x3
115x1 + B & wwps
130x5
140x5
145x5 @ 7.5, + 2.5lb PR
150x5 @ Hard 8, +7.5lb PR
140x5
Ramp up to 4mins rest
RX was 145x5- felt so good went for 150x5. Less than a year ago 150 was a 1rm on press.

DL w/ belt
135x5 DOH
225x3
315x1 + B
370x1 Mixed Grip
410x5 @ 8.5
370x5
335x5
Ramp up to 6mins rest
3rd week in a row E1RM has gone up- E1RM today was 498, DLs are bouncing back!

[mg75]

Tues Macros:
63f, 300c, 239p

Wed Macros:
68f, 305c, 236p

Thurs 3-8-18PM

Bw- 217.4

Sq w/ belt & wwraps
45x5
100x5
155x5
205x3
245x1 + B & wwraps
275x5x3 sets
Ramped up to 4.5mins rest

Slingshot Bench, TNG w/ wwraps
45x5
100x5
155x3
205x1 + wwraps
255x1 + slingshot
290x3
305x3 @ 8
Ramped up to 4.5mins rest

2ct paused bench w/ wwraps
No wup, 4.5mins rest from 305x3
245x5 @ 9
235x5
235x5
230x5
4.5 mins rest

SLDL DOH w/ belt
135x5
185x3
225x1
250x5
260x5
270x5 @ 7
Ramped up to 4.5mins rest

Good week, just over 7 weeks till the meet on 4-28!

[Cormac]

Mar 8, 2018 18:10:56 GMT -5 mg75 said:

Tues Macros:
63f, 300c, 239p

Wed Macros:
68f, 305c, 236p

Thurs 3-8-18PM

Bw- 217.4

Sq w/ belt & wwraps
45x5
100x5
155x5
205x3
245x1 + B & wwraps
275x5x3 sets
Ramped up to 4.5mins rest

Slingshot Bench, TNG w/ wwraps
45x5
100x5
155x3
205x1 + wwraps
255x1 + slingshot
290x3
305x3 @ 8
Ramped up to 4.5mins rest

2ct paused bench w/ wwraps
No wup, 4.5mins rest from 305x3
245x5 @ 9
235x5
235x5
230x5
4.5 mins rest

SLDL DOH w/ belt
135x5
185x3
225x1
250x5
260x5
270x5 @ 7
Ramped up to 4.5mins rest

Good week, just over 7 weeks till the meet on 4-28!

Best of luck with your meet preparation. Have you a total or any individual lift numbers you are chasing? 

[mg75]

Mar 9, 2018 10:33:18 GMT -5 Cormac said:

Mar 8, 2018 18:10:56 GMT -5 mg75 said:

Best of luck with your meet preparation. Have you a total or any individual lift numbers you are chasing? 

Thanks man, hope that hamstring of yours continues to improve as well. I am shooting for 1200, best meet total is 1169. Shooting for 142.5kg for 3rd on bench. IF, thats IF my squat and DL were at PR levels I would be in the 1250ish range. DL is close to PR levels but squat is still about 30-40lbs away. Think I am on to something with the HLM, first time in a long time I have been able to train the squat and the DL without my back flaring up.

Thurs Macros:
61f, 297c, 234p

Fri Macros:
96f, 315c, 270p

Sat Macros:
62f, 299c, 241p

Sun 3-11-18PM

7 weeks out!

Bw- 217.8

Squat w/ belt & wwraps
45x10
105x5
160x5
210x3
255x1 + B & wwraps
280x5x5 sets @ around 6.5
Ramp up to 5mins rest
Kept falling forward today, couple of these sets the last rep was on my toes! Otherwise they felt good.

Paused Bench w/ belt & wwraps
45x5
110x5
165x3
215x1 + B & wwraps
235x5x6 sets @ 6-6.5
Ramp up to 5mins rest

CG Bench TNG w/ wwraps
4mins rest from last bench set, no wup
225x5x3 sest
4mins rest

SLDL DOH w/ belt
135x5
190x3
245x1 + B
260x5 @ sub 6
275x5
285x5x2 sets @ 7ish
Ramped up to 5mins rest

[mg75]

Sun Macros:
71f, 298c, 233p

Mon Macros:
72f, 300c, 233p

Tues 3-13-18PM

Bw- 216.8

2ct Paused Sq w/ belt & wwraps
45x5
105x5
165x3
215x1 + B & wwps, paused
250x6 - lost count
250x5x2 sets
Ramp up to 4mins rest

Press w/ belt and wwraps
50x5
95x3
125x1 + B & wwps
137.5x5
147.5x5
152.5x5 @ Hard 8, + 2.5lb PR
147.5x5
145x5
Ramp up to 5mins rest
E1RM: 187, PR

Chin Grip Lat Pulldowns
x15x4 sets
45secs rest

Hanging Knee Raises
x15x3 sets
30 secs rest

[mg75]

Tues Macros:
65f, 305c, 229p

Wed Macros:
85f, 297c, 232p

Thurs 3-15-18PM

Bw- 217.6

Sq w/ belt & wwraps
45x5
100x5
155x5
205x3
245x1 + B & wwraps
280x1
310x1
340x1 @ 8
315x5 @ 9
Ramped up to 5.5mins rest
Heaviest squats since Christmas, moved well.

Paused Bench w/ belt & wwraps
45x5
100x5
155x3
200x1
235x1 + B & wwraps
260x1
285x1 @ 8
262.5x5 @ Easy 9, +2.5lb PR
247.5x5
Ramped up to 6mins rest

DL w/ belt & wwraps
135x5 DOH
230x3
320x1 + B
375x1 Mixed G
415x1 + wwraps
455x1 @ 7.5, moved very fast
420x5 @ 8.5, +5lb PR
Ramped up to 6.5mins rest
DLs felt great, heaviest pull in almost 3 months, felt good.

Good training week, felt good to put some weight on the bar.

[mg75]

Thurs Macros:
69f, 297c, 237p

Fri Macros:
89f, 334c, 234p

Sat Macros:
62f, 308c, 239p

Sun 3-18-18PM

6 weeks out!

Bw- 217.8

Squat w/ belt & wwraps
45x10
105x5
160x5
210x3
255x1 + B & wwraps
285x5x5 sets @ around 7
Ramp up to 5.5mins rest
Felt good, nice pop out of the hole today.

Paused Bench w/ belt & wwraps
45x10
110x5
165x3
215x1 + B & wwraps
237.5x5x6 sets @ 7ish
Ramp up to 5.5mins rest
Felt heavy today.

CG Bench TNG w/ wwraps
5mins rest from last bench set, no wup
227.5x5x4 sets
5mins rest
Added a set here- long bench sesh. Right at an hr to complete all 10 sets.

SLDL DOH w/ belt
135x5
185x3
225x1
265x1 + B
295x5 @ 6.5, grip starting to go
305x5 @ 6.5, +hooks
315x5 @ 7ish
325x5 @ 7.5
Ramped up to 5.5mins rest
These were on fire today. Nice jump, glutes and hams are feeling it.

[mg75]

Sun Macros:
59f, 311c, 240p

Mon Macros:
61f, 304c, 232p

Tues 3-20-18PM

Bw- 216.2

2ct Paused Sq w/ belt & wwraps
45x5
110x5
175x3
225x1 + B & wwps, paused
255x5x3 sets
Ramp up to 4mins rest

Press w/ belt and wwraps
50x5
95x3
125x1 + B & wwps
140x5
150x5
155x5 @ 9, + 2.5lb PR
145x5
140x5
Ramp up to 5mins rest

Chin Grip Lat Pulldowns
x16x2 sets, x15x2sets
45secs rest

Hanging Knee Raises
x15x3 sets
30 secs rest

[mg75]

Tues Macros:
64f, 308c, 233p

Wed Macros:
64f, 297c, 229p

Thurs 3-22-18PM

Bw- 215.2

Sq w/ belt & wwraps
45x5
105x5
165x5
215x3
255x1 + B & wwraps
290x1
320x1
350x1 @ 8.5
325x4 @ Easy 9
Ramped up to 5.5mins rest
This was about all that went well today.

Paused Bench w/ belt & wwraps
45x5
100x5
155x3
200x1
235x1 + B & wwraps
265x1
290x1 @ Easy 9
270x3 @ 8.5-9
255x4
Ramped up to 6mins rest
Rx was 272.5x4, based on RPE dropped the weight a tad. On the 3rd rep was unsure if I had the 4th, if I did it would have been almost max effort so I racked it at 3. May have been closer to @9- felt very heavy, moved like crap and shoulder and elbow both achey.

DL w/ belt & wwraps
135x5 DOH
235x3
325x1 + B
385x1 Mixed G
425x1 + wwraps, @ sub 6, moved very well
465x0 @ miss, broke the floor by an 1" or so, was not mentally ready
465x1 @ 8.5
435x2 @ 8.5, Rx 435x4, was lucky to get 2- usually after a miss and a re pull I am done
Ramped up to 6.5mins rest

Been awhile since I have had a bad training session so I was due. Was very tired and energy was low. Sleep has been crappy the last couple of nights, going to take some melatonin and some adult coffee (coffee flavored Kentucky bourbon(no caffeine)- Duckies is it good)- should sleep like a baby. Weight is also trending down. Going to add a few carbs to see if I can get it to swing slightly up. First time I have not had to cut going into a meet.

I am also much more active at work, no longer in an office setting so bumping the calories should help the energy level.

Si / low back was also a bit sore this week so I am going to dial the volume knob back and switch to 4s on volume day. Will also switch to 4s on the light day.

[mg75]

Thurs Macros:
76f, 307c, 238p

Fri Macros:
75f, 317c, 234p

Sat Macros:
88f, 309c, 234p

Sun 3-25-18PM

5 weeks out!

Bw- 217.2

Squat w/ belt & wwraps
45x10
100x5
155x5
205x3
245x1 + B & wwraps
265x5
280x5
290x5 @ 7ish, accidentally briefly paused the first rep
285x5
280x5
Ramp up to 5.5mins rest
Widened my stance a bit today and went to my flatter shoes. Felt like I had more power coming out of the hole and was not falling forward as much. Interested to see how this stance feels on intensity day. Also, stuck with 5s just did pyramid sets as described in 12 ways to skin TM. Pyramid sets worked well for me on Heavy days running HLM. For some reason anything over @6 for sets across really affects my ability to recover.

Paused Bench w/ belt & wwraps
45x5
100x5
155x3
200x1 + B & wwraps
215x5
230x5
240x5 @7, felt a slight pop in left shoulder
235x5 left shoulder, front & side delt pain
230x5 TNG here seemed to help pain
225x5 TNG
Ramp up to 6mins rest
These felt good until rep #3 on 240x5, no pain on the set, was thinking maybe it was just my slightly old creaky joints. You should hear my knees squatting! Felt the pain after I racked the bar. Similar to Oct of 16 when I suffered a minor tear in the right labrum. Hoping it is muscle related. Will ice tonight and tomorrow along with ibuprofen. Will see how it feels on Tues.

CG Bench TNG w/ wwraps
5mins rest from last bench set, no wup
225x1, pain was much worse after this so I called the bench session early

SLDL DOH w/ belt
135x5
195x3
245x1
285x1 + B & hooks
315x5
325x5
335x5 @ Easy 7
Ramped up to 5.5mins rest
Up another 10lbs. These seemed to have really helped me learn to set my low back. This has carried over well to squats and DLs for me.

[mg75]

Sun Macros:
64f, 311c, 231p

Mon Macros:
64f, 312c, 235p

Mon 3-26-18PM

Bw- 216.6

Bench, TNG- x10x5 sets worked up to 73lbs
Was using my wife's 15kg bar- she left it on the rack and I was too lazy to swap it out.

Band Pull Aparts x25

10 sec static hang

Shoulder felt ok, still sore and some very minor pain benching. Appears at this point to be nothing to major.

Tues 3-27-18PM

Bw- 216.4

2ct Paused Sq w/ belt & wwraps
45x10
100x5
150x5
195x3
230x1 + B & wwps, paused
260x4x3 sets
Ramp up to 4.5mins rest

Paused bench w/ wwraps
45x10
75x10
95x5
120x3
145x3
195x1 + B & wwps, paused
215x4x2 sets, felt just a bit of pain on the last rep of the last set
205x4x3 sets
Ramp up to 4.5mins rest
Had planned on these to be 2ct but trying to go easy on the shoulder. Happy to be able to get in some work. Feeling ok, just aches a bit.

Chin Grip Lat Pulldowns
x16x2 sets, x15x2sets
45secs rest

Hanging Knee Raises
x15x3 sets
30 secs rest

[mg75]

Tues Macros:
62f, 318c, 237p

Wed Macros:
71f, 308c, 235p

Thurs 3-29-18PM

Bw- 215.8

Sq w/ belt & wwraps
45x5
45x5
105x5
165x5
215x3
260x1 + B & wwraps, feeling heavy
295x1 @ 6.5
325x1 @ 8
335x1 @ 9 (RX was 355x1)
315x1 @ 8.5 (RX was 335x3)
275x3 @ 7.5
Ramped up to 5.5mins rest
This was a train wreck.

Paused Bench w/ belt & wwraps
45x5
100x5
155x3
200x1
235x1 + B & wwraps
255x1 @6.5ish, felt a bit of pain
Ramped up to 3.5mins rest
In general left shoulder has been ok, just aches alot. Kept me up a bit last night.

DL w/ belt & wwraps
135x5 DOH
235x3
325x0 + B, Back and SI said hello
Back was very stiff squatting- made my descent timid and shaky. Wussed out here and called it.

Well back to back bad Thursday sessions, going to jump off this train before it goes over the cliff! Hate to change up this close to the meet but the writing is on the wall, gotta do something. Been thinking and strength in general has been off this cycle anyway. Squat is up slightly, bench is down and DLs are down too. Maybe mentally I have just given up on this block at this point. Been thinking about returning to my old friend RPE's/ RTS style training. Have made the best and most consistent progress however the higher intensity (@8 & @9) for sets across eventually just beat me in the ground. Soooo going to ratchet the intensity waaayyy down. Will use the next 4 weeks as a test block for the efficacy of this idea. The meet looks like just a tuneup/ knock the rust off meet. Last meet was in Sept last year- going to compete in 4 weeks no matter what!

Time to rest up for next week.

[mg75]

Thurs Macros:
69f, 314c, 238p

Fri Macros:
68f, 316c, 236p

Sat Macros:
65f, 288c, 205p

Sun 4-1-18PM

4 weeks out!

Bw- 214.6

2ct Paused Bench w/ wwraps
245x1 @ 6.5
257.5x1 @ 7.5, pain in left shouder
225x5 @ 7
E1RM: 283
Ramp up to 4.5mins rest
Target weight was 270x1 @ 8.5 and 237.5x5 @ 8.5. Weight was moving well but alot of pain on the @ 7.5 set. Was on track to hit target top set.

Comp DL w/ belt & wwraps
420x1 @ sub 6
445x1 @ easy 7
425x3 @ 7
380x3 @ sub 6
E1RM: 501, +7 from 2 wks ago
Ramp up to 6mins rest
Target weight was 440x1 @ 7 and 415x3 @ 7. Weight was moving well, went up 5lbs on the top single and 10lbs on the top back off set. Good DL day.

TNG bench w/ wwraps
Only got a few sets into the warmup and I shut it down- left shoulder was not happy.

Good day despite the shoulder- going to have to go to real easy on the shoulder, and a severe sinus infection. Accidentally was exposed to some particulate wood dust at work on Wednesday. Because of my years in construction I have become hypersensitive to dust. Really felt it on Friday and Sat- running a fever, could not breathe, could not sleep, talking was difficult, and swallowing was very painful- throat was raw from the drainage. Feeling marginally better today. This may have contributed to Thurs poor showing. Was happy that DLs moved so well considering the infection and lack of sleep. Bench also felt good and moved well until the left shoulder started hurting. Thinking I will go real light the rest of this week and see if I can work up to a bit more intensity next week.

[mg75]

Sun Macros:
70f, 311c, 234p

Mon Macros:
75f, 307c, 231p

Tues 4-3-18PM

Bw- 212, was 223 Jan 1st 2018

2ct Paused Sq w/ belt & wwraps
275x1 @ 6
290x1 @ 7
305x1 @ 8
265x5 @ 8
Ramp up to 5mins rest

Inverted Row w/ feet up
x10x3 sets
1 min rest

Lever Row
80x8 (each hand) @ 6.5
87.5x8 @ 7.5
95x8 @ 8.5
Ramp up 3.5mins rest

Not sure why the weight is dropping, always been one to hold my weight and gain easily.

[Ryan]

Eat more, worry less about macros. You cant get stronger if you're not in a caloric surplus, period. That's a fact of life.

[mg75]

Apr 4, 2018 9:13:43 GMT -5 Ryan said:

Eat more, worry less about macros. You cant get stronger if you're not in a caloric surplus, period. That's a fact of life.

LOl, I know. Unfortunately I have always been the fat kid- ballooned up to 270lbs in 2015 with 48"+ waistline. Currently waistline is 37"s. The macros help me stay on track- I can gain fat, very easily. Used to eat alot of fast food and pizza. That is not the right kind of weight- need ALOT of clean food. Currently at 2800 clean cals a day and could easily go to 3000 the problem is there is not enough time in the day to eat, lol. Right now I have gone from a desk job to working hands on as a carpenter again so still trying to adjust.

Tues Macros:
66f, 312c, 230p

Wed Macros:
66f, 319c, 236p

Thurs 4-5-18PM

Bw- 212.4

Comp Sq w/ belt & wwraps
315x1 @ 6.5
330x1 @ Hard 7
310x3 @ 7.5
280x3 @ sub 6
E1RM: 366
Ramped up to 6mins rest
Hit my target weights today, much better than last Thursday.

Comp Bench w/ belt & wwraps
240x1 @ 80%ish, some pain
205x3 RX was x5, shoulder was pretty sore
Will try partial ROM next week, probably just hit singles on Comp Bench until the meet to try and preserve some strength.

2ct DL w/ belt
390x1 @ 6 (Rx was @ 6.5)
415x1 @ Hard 7
365x5 @ 7.5
E1RM: 460
Ramped up to 6mins rest
+5lbs on target weight today

[mg75]

Thurs Macros:
75f, 304c, 225p

Fri Macros:
59f, 309c, 222p

Sat Macros:
101f, 285c, 189p

Sun 4-8-18PM

3 weeks out, not feeling ready

Bw- 211

2 Board Bench w/ wwraps
225x3 @ 6
225x3x2 sets @ Easy 6
E1RM: 278
Ramp up to 4mins rest
These felt ok on shoulder, some pain. Got in some work finally.

Comp DL w/ belt & wwraps
440x1 @ 6.5
E1RM: 500
Back was not feeling very recovered from Thurs 2ct DLs, very sore so I shut it down early.

Floor Press
215x5 @ 6.5ish
Shoulder was not liking this at all so I called it.

Not really a good session, not feeling ready at all for the meet. Still trying to sort/ up macros. May end dropping to under 200 post meet and see where the strength lands.

[vegasjon]

Have you trained with a full-body approach for a long time? basically just squatting/benching on the same days

[mg75]

Apr 8, 2018 14:32:22 GMT -5 vegasjon said:

Have you trained with a full-body approach for a long time? basically just squatting/benching on the same days

Started training for the first time (had been in the Gym for a few days or weeks over the years but never really trained until now) in Dec 2015 and have pretty much have done only full body. Briefly tried a 4 day u/l split and even briefer 5 day split. Train at home so between limited equipment and I am not a body builder (I usually do not do or waste training/ recovery resources on fluff). I could really care less about doing sets of curls or other isolation work. So yes, squat, bench, and DL or close variations of them atleast 3 times a week, every week.

Sun Macros:
66f, 341c, 222p

Mon Macros:
56f, 328c, 230p

Tues Macros;
74f, 335c, 221p

Wed Macros:
59f, 319c, 231p

Tues 4-10-18PM

Squats up to 150- back was very sore. Had to move a large granite counter top on Monday, was feeling it.

Thurs 4-12-18PM

Bw- 211.6

Comp Squat w/ belt & wwraps
45x5
100x5
155x5
205x3
245x1 + B & wwraps
275x1 @ sub 6
305x1 @ 8
325x1 @ 9
335x1 @ 10ish
285x3 @ 8
275x3 @ 7ish
Ramped up to 5mins rest
These moved pretty good. Strength has once again fallen, squat is on life support.

Comp Bench w/ belt & wwraps
45x10
95x3
145x3, some pain
185x1
205x1 + B & wwraps
225x1 @ sub 5- despite pain moved very quick

TNG Bench
135x10x3 sets with 90secs rest- these felt pretty good

Comp DL w/ belt
135x5
225x3
315x1 + B
365x1
405x1 @ Fast sub 6
Back was feeling better, still some pain in SI and low back on the start of the pull but much better than Sun.

Well at this point going to freestyle it, bench is limping along, squat is dead on arrival, and DLs are sorta still there. With one week to go not much I can do at this point, shooting for an 1100 total at this point with my lowest openers on squat and DL since my first meet, squat opener will be the lowest I have ever opened with I think. Strength is just not here at the moment.

[Ryan]

If I can make a suggestion.......

You might want to consider altering your training protocol.

2-3x a week bench, 2x a week squat, no more than once weekly DL. You're not giving yourself enough time to adapt to the training stimuli you're being exposed to. So although it's highly unlikely you're over-training, your body is still not responding properly to your current training split since you're older now (like me, I'm in my 40s) and you just don't have the same hormonal environment you once did.

Using myself as an example, I pulled into the 600s for the first time in over year just a few months ago, and that was using a basic linear progression for DL. But guess how often I was DLing when that happened? Twice a month.

My squat is not other-worldly by any means, but I think I might have 530 in me at my next meet which would be a modest 20lb PR, but still a PR, and do you know how often I squat? Twice a week on non-DL weeks, and once a week on DL weeks.

Bench 2-3 days a week, knock yourself out there. No reason why you cant because that's much easier to recovery from and experience noticeable adaptation.

Again, these are just suggestions, but if your training generally plays out the way you plan it and you're just treading water (or even losing ground) in spite of that, then you might want to start from ground zero after this next meet, even if you do something totally different than what I'm suggesting.

[mg75]

Apr 13, 2018 10:39:44 GMT -5 Ryan said:

If I can make a suggestion.......

You might want to consider altering your training protocol.

2-3x a week bench, 2x a week squat, no more than once weekly DL. You're not giving yourself enough time to adapt to the training stimuli you're being exposed to. So although it's highly unlikely you're over-training, your body is still not responding properly to your current training split since you're older now (like me, I'm in my 40s) and you just don't have the same hormonal environment you once did.

Using myself as an example, I pulled into the 600s for the first time in over year just a few months ago, and that was using a basic linear progression for DL. But guess how often I was DLing when that happened? Twice a month.

My squat is not other-worldly by any means, but I think I might have 530 in me at my next meet which would be a modest 20lb PR, but still a PR, and do you know how often I squat? Twice a week on non-DL weeks, and once a week on DL weeks.

Bench 2-3 days a week, knock yourself out there. No reason why you cant because that's much easier to recovery from and experience noticeable adaptation.

Again, these are just suggestions, but if your training generally plays out the way you plan it and you're just treading water (or even losing ground) in spite of that, then you might want to start from ground zero after this next meet, even if you do something totally different than what I'm suggesting.

Ryan, thanks for the advice. As much as I like full body training I have actually come to similar conclusions- need to better manage the stress or I will continue to stagnate. So I have been thinking about running the following training plan after the meet. It is a 4 day a week u/l split run in a 3 week wave. After the third week basically drop the percentages and add 5-10lbs on lower movements and 2.5-5lbs on upper movements and repeat. Take a look and let me know your thoughts.

Sun- Heavy Squat
wk 1- 80%x5, 70%x6x3 sets
2ct pause sq 65% x6x2 sets
rows- (seated cable rows or lever rows) 3x10
wk 2- 85%x3, 75%x5x3 sets
2ct pause sq 70% x5x2 sets
rows- (seated cable rows or lever rows) 4x10
wk 3- 90%x1, 80% x4x3 sets
2ct pause sq 75% x4x2 sets
rows- (seated cable rows or lever rows) 4x8(add weight)
wk 4- +5lbs and repeat cycle

Mon- Heavy Bench
wk 1- 82.5%x5, 72.5%x6x4 sets
CG bench 70% x6x3 sets
abs
wk 2- 87.5%x3, 77.5%x5x4 sets
CG bench 75% x5x3 sets
abs
wk 3- 92.5%x1, 82.5% x4x4 sets
CG Bench 80% x4x3 sets
abs
wk 4- +2.5lbs and repeat cycle

Tues- off

Wed- Heavy DL
wk 1- Lt sq 60% x6x2
80%x5, 70%x6x3 sets
SLDL 60%x6x2 sets
wk 2- Lt sq 62.5% x5x2
85%x3, 75%x5x3 sets
SLDL 65%x5x2 sets
wk 3- Lt sq 65% x4x2
90%x1, 80%x4x3 sets
SLDL- 70%xx4x2 sets
wk 4- +10lbs and repeat cycle

Thurs- Bench Overload and Shoulders
wk 1- Slingshot bench 90%(of paused bench) x5x3 sets
Overhead press 75% x6x4 sets
Abs and Lats (lat pulldowns)
wk 2- Slingshot bench 95%(of paused bench) x4x3 sets
Overhead press 80% x5x4 sets
Abs and Lats (lat pulldowns)
wk 3- Slingshot bench 100%(of paused bench) x3x3 sets
Overhead press 85% x4x4 sets
Abs and Lats (lat pulldowns)
wk 4- +2.5lbs and repeat cycle

Also, looked at 5 week splits but was thinking start with 4, see how it works and then adjust as needed and add volume were needed.

Thurs Macros:
86f, 348c, 226p

Fri Macros:
68f, 326c, 223p

Sat Macros:
71f, 328c, 234p

Sun 4-15-18PM

2 weeks out

Bw- 210.6

Squat w/ belt & wwrpas
45x10
100x5
155x3
200x3
230x1 + B & wws
255x3x3 sets
Ramp up 4mins rest
Goal was to hit some triples at 75% to warm up for DLs and get in a little volume. Weight moved well and back was feeling great!

Paused bench w/ belt & wwrpas
45x10
95x5
145x3
195x1 + B & wws
215x3x3 sets
Ramp up to 3.5mins rest
Wanted to get in some moderate volume at a moderate intensity- went well. Some pain in left shoulder on work sets but an improvement.

Comp DL w/ belt & wwraps
135x5
225x3
315x1 + B
395x1 + wws
435x1 @ 7.5
465x1 @ 9
Weight was moving fast on w/ ups, bar speed really slowed on 435 so I called it a @7.5. 465 was even slower but smooth. So looks like 195kg for opener, 205-207.5kg for second attempt, and 215-220kg for third attempt. Last heavy pulls today, will pull opener on Thurs and then last w/up next week.

Trained in singlet today with no elbow or knee sleeves.

[mg75]

Sun Macros:
64f, 321c, 222p

Mon Macros:
68f, 322c, 235p

Tues 4-17-18pm

Bw- 211.6

Bench, TNG

45x10
75x10
100x8
125x8
150x6
175x6
195x4
175x6
150x6
125x8
100x8
75x10
45x10
Total time just over 20 minutes. Only I slight bit of pain on 175 and 195.

Back was still feeling heavy DLs so I skipped squats.

[mg75]

Tues Macros:
73f, 330c, 222p

Wed Macros:
67f, 333c, 225p

Thurs 4-19-18PM

Bw- 210.4

Comp Sq w/ belt & wrist wraps
45x10
100x5
150x3
200x3
240x1 + b & wws
275x1
305x1 @7
330x1 @8.5
315x1 @7.5
315x1 @ Hard 7
Squats moved fast and felt good- last week 335x1 was @10. 142.5kg for an opener, 150-152.5kg for seconds, and 155-160kg for thirds. Not were I want to be but better than I was thinking last week.

Comp B w/belt and wrist wraps
45x10
95x5
145x3
185x1
215x1 + b & wwps
235x1
250x1 @ Easy 7
265x0- Miss
Bench moved well despite the miss. Sholuder felt ok, some pain. Mentally gave up on 265- felt a twinge of pain and my mind was like OH MY LORD what are you doing? LOL. Not to worried, with another week of "rest" and the adrenaline of meet conditions I will push through. 115kg for an opener, 117.5-120kg for seconds and 122.5-127.5 for thirds.

Comp DL w/belt and wrist wraps
135x5
225x3
315x1 + b
355x1
395x1 + wwraps
435x1 @ Easy 7
DLs flat flew up today. 435 moved like air. So going to reevaluate DL attempts. Opener 200kg, 210-212.5 for seconds, and 217.5-222.5 for thirds. Actually starting to get a little excited!

[Ryan]

Good luck at the meet!

[mg75]

Apr 20, 2018 11:16:23 GMT -5 Ryan said:

Good luck at the meet!

Thanks!


Mon 4-23-18PM

Meet Week!

Bw-210.8

Comp Squat
45x5
100x5
155x3
205x3
250x1 + B & wws
290x1 @ 6ish
315x1 @ 8
315x1 @ Easy 8
315x1 @ 8.5

Comp Bench
45x5
95x5
145x3
190x1
230x1 + B & wws
255x1 @7.5, some pain in left shoulder so I called it

Comp DL
135x5
225x3
315x1 + B
365x1
405x1 + wws

All three lifts moved well. Last training until the meet, will weigh in Friday evening.