re bench

bench (index on ring)
20kgx5
30kgx5
40kgx5
50kgx5
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
110kgx7
90kgx10-5-3

board press
100kgx5-4-3

pause bench
70kgx10-5-4

meadows row
35kgx5
40kgx10-5-3

me deadlift

deadlift (no belt)
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
160kgx3
180kgx3
200kgx3
210kgx3
215kgx3
177.5kgx2x9

sumo
150kgx5x3

deficit
140kgx6x3

me bench

bench
20kgx5
30kgx5
40kgx5
50kgx3
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
110kgx1
120kgx1
130kgx1
95kgx3x6

board press
112.5kgx4-3-3

pause bench
82.5kgx8-4-3

klokov press
37.5kgx7
42.5kgx13-7-4

meadows row
37.5kgx6
42.5kgx11-6-3

reverse curl
15kgx6-4-3

re squat

squat

20kgx5

40kgx5

60kgx5

80kgx2

100kgx2

120kgx2

140kgx2

150kgx2

160kgx12 (223.9kg)

140kgx7-6-6

hbbs

110kgx5x3

atg pause 

95kgx7-6-6

rack pull

175kgx5

190kgx5x2

re klokov press

klokov press
17.5kgx5
22.5kgx5
27.5kgx3
32.5kgx3
37.5kgx3
45kgx12
50kgx12 (69.98kg)
45kgx11-6-4

db extensions
22.5kgx13-7-4

dead bench
65kgx16-8-4

bench
82.5kgx5
95kgx10-5-3

weighted pullup
32.5kgx5
42.5kgx10-5-3

db curls
12.5kgx19-10-5

deadlift meet

deadlift
60kgx5x2
100kgx5
140kgx2
180kgx2
200kgx2
220kgx2
235kgx1
250kgx1
261kgx0

should have gotten the 261kg pull. be more aggressive.

me bench

bench
20kgx5
30kgx5
40kgx5
50kgx5
60kgx5
70kgx5
80kgx5
90kgx5
102.5kgx5
112.5kgx5
115kgx5 (134.1kg)
80kg(+light bands)x3x8

2-board press
110kgx5-3-3

pause bench
80kgx9-5-3

klokov press
17.5kgx5
32.5kgx5
37.5kgx18-9-5

meadows row
27.5kgx5
32.5kgx20-15-10

reverse curl
10kgx24-12-6

re squat

squat
50kgx5
70kgx5
90kgx5
100kgx2
120kgx2
140kgx2
160kgx2
170kgx2
177.5kgx8 (224.8kg)
157.5kgx5-4-4

hbbs
130kgx0

damn shag

re klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
52.5kgx3
55kgx8
52.5kgx10-3-0 (69.98kg)

db extensions
25kgx8-5-3

dead bench
75kgx15-8-5

bench
95kgx3
105kgx6-3-2

weighted pullups
40kgx3
50kgx6-3-2

db curl
15kgx10-6-4

top set:

me deadlift

deadlift

60kgx5

80kgx5

100kgx2

120kgx2

140kgx2

160kgx2

180kgx2

200kgx2

220kgx1

230kgx1

240kgx1

247.5kgx0

247.5kgx1

162.5kg(+light bands)x2x10

sumo 

140kgx4x3

deficit

167.5kgx3x3

top set:

me bench

bench

17.5kgx527.5kgx5
37.5kgx5
47.5kgx5
57.5kgx3
67.5kgx3
77.5kgx3
87.5kgx3
97.5kgx3
107.5kgx3
117.5kgx3
122.5kgx2 (130.7kg)
85kg(+light bands)x3x7

2-board press
97.5kgx5-4-3

pause bench
65kgx9-5-4

klokov press
47.5kgx2
52.5kgx4-2-1

kroc row
40kgx10-5-3

top set:

sled

80m@20kg-40kg-60kg-40kg-60kg-40kg-60kg

re squat

squat
20kgx10x2
40kgx5
60kgx5
80kgx5
100kgx2
120kgx2
140kgx2
150kgx2
160kgx2
167.5kgx10 (223.3kg)
147.5kgx5x3

wide ssb squat
130kgx4x3

wide ssb pause squat (1s)
90kgx7x3

sumo rack pulls
162.5kgx6
180kgx4x3

top set:

re klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
47.5kgx3
50kgx3
52.5kgx10 (69.98kg)
47.5kgx11-6-3

db extensions
25kgx8-4-2

dead bench
77.5kgx13-7-4

bench
87.5kgx5
95kgx9-5-3

weighted pullups
35kgx4
45kgx8-4-2

db curls
10kgx25-13-7

power snatch 60kgx1x5

top set:

farmer's walk

single
30m@25kg-35kg-45kg

double
2x30m@55kg-65kg-75kg

me squat

squat
20gkx5
40kgx5
60kgx5
80kgx5
100kgx2
120kgx2
140kgx2
160kgx2
180kgx2
192.5kgx1
205kgx0

high bar oly squat
100kgx10x10
100kgx20

top set:

me klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
55kgx3
57.5kgx3
60kgx3
62.5kgx2 (66.66kg)
45kg(+light bands)x3x5

db extension
22.5kgx12-7-4

dead bench
85kgx8-6-4

bench
102.5kgx2
115kgx3-1-1

weighted pullups
50kgx1
60kgx1
65kgx1
70kgx1

db curl
15kgx8-6-4

speed set:

sled

60m@20kg-40kg-60kg-40kg-20kg-40kg-60kg-40kg-20kg-40kg-60kg-40kg-20kg

shag

re deadlift

deadlift
60kgx5
80kgx5
100kgx5
120kgx2
140kgx2
160kgx2
170kgx2
180kgx2
192.5kgx12 (269.4kg)
170kgx6x3

sumo
142.5kgx5x3

deficit
120kgx8x3

wide squat
100kgx5
120kgx5x3

top set:

re bench

bench
17.5kgx5x2
27.5kgx5
37.5kgx5
47.5kgx3
57.5kgx3
67.5kgx3
77.5kgx3
87.5kgx3
92.5kgx3
97.5kgx12 (136.5kg)
87.5kgx9-5-3

2 board press
77.5kgx13-13-7

pause bench (1s)
50kgx20-10-10

db row
35kgx5
40kgx13-7-4

top set:

sled

3x60m@20kg-40kg-60kg-80kg

me squat

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx2
120kgx2
140kgx2
160kgx2
172.5kgx2
185kgx5 (215.8kg)

ssb squat
120kgx2x8 (narrow)
137.5kgx4 (wide)
137.5kgx3 (wide)

ssb pause squat (2s)
110kgx6x2 (wide)

sumo rack pulls
180kgx3
200kgx3x2

top set:

me klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
52.5kgx3
55kgx5 (64.16kg)
35kg(+light bands)x3x9

db extensions
12.5kgx12
15kgx15-15-10

dead bench
75kgx12-8-5

bench
95kgx3
110kgx4-2-1

weighted pull up
35kgx4
45kgx7-4-3

db curl
10kgx24-12-6

elbow felt good today.

sled

60m@20kg-40kg-50kg-60kg
60m@20kg-40kg-60kg
60m@20kg-40kg-60kg

re deadlift

deadlift
60kgx5
80kgx2
100kgx2
120kgx2
140kgx2
160kgx2
180kgx2
190kgx2
200kgx2
210kgx8 (265.9kg)
160kgx2
140kgx2
120kgx2x3

sumo rack pull
160kgx4x3

deficit deadlift
137.5kgx8x2

squat
60kgx5x5

top set:

me squat

yesterday:
squat
20kgx5
40kgx5
60kgx3
80kgx3
100kgx3
120kgx3
140kgx3
160kgx2
180gx2
190kgx0
100kgx5x5

today:
squat
20kgx5
40kgx5
60kgx3
80kgx3
100kgx3
120kgx3
140kgx3
160kgx3
180kgx3
187.5kgx3
195kgx1

hips were tight yesterday couldnt get the squat groove. elbow was dying today. did some hip mob groove felt better. squatting with slightly inside shoulder width with feet slightly turned out. 

me klokov press

klokov press
17.5kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
52.5kgx3
55kgx3
57.5kgx3 (63.24kg)
50kgx7-4-3

close grip bench
90kgx5-4-4

bench
90kgx5
102.5kgx7-3-1

inclined db bench
15kgx13-8-5

weighted pull up
35kgx3
45kgx6-3-2

db curl
12.5kgx13-10-10

re deadlift

deadlift
60kgx5
80kgx5
100kgx5
120kgx2
140kgx2
160kgx2
180kgx2
190kgx2
197.5kgx10 (263.3kg)
172.5kgx10

sumo
150kgx4-5-4

deficit
127.5kgx10-10

hbbs
115kgx5
135kgx8-7

high rep deadlifts felt pretty good. removed the rocking from my setup. felt more consistent. removed shoes. leg drive and hip position felt better. 

re bench

bench
20kgx10
30kgx5
40kgx5
50kgx5
60kgx3
70kgx3
80kgx3
90kgx3
95kgx3
100kgx10 (133.3kg)
87.5kgx7-4-3

2 board press
90kgx7-5-5

pause bench
67.5kgx7-4-4

klokov press
32.5kgx9
37.5kgx13-7-7

db row
30kgx10
35kgx19-10-5

reverse curl
10kgx10
10kgx23-12-10

snatch
40kgx3x6

sled work aka cardio

sled drag
60m(rough guess)@20kg-30kg-40kg-50kg-60kg
60m@20kg-30kg-40kg-50kg
60m@20kg-30kg-40kg
60m@20kg-30kg
60m@20kg

deload deadlift

deadlift
60kgx5
80kgx3
100kgx3
120kgx3
140kgx3
160kgx3
180kgx3
190kgx2x5
160kgx10

sumo
130kgx5x3
150kgx1
160kgx1
170kgx1
180kgx1
190kgx1
200kgx1
210kgx1

deload bench

bench
20kgx5
30kgx3
40kgx3
50kgx3
60kgx3
70kgx3
80kgx3
90kgx2x5

db incline bench
15kgx20-15-10

db row
20kgx30-20-10

531(?).c4w3.klokovpress

klokov press
20kgx5
25kgx3
30kgx3
35kgx3
37.5kgx3
40kgx3
42.5kgx3
45kgx3
47.5kgx8 (60.15kg)
50kgx2
52.5kgx2
55kgx2 (58.66kg)
42.5kgx12 (59.48kg)

close grip bench
82.5kgx10-5-3

bench
87.5kgx4
97.5kgx7-4-2

weighted pullups
20kgx6
30kgx12-6-3

db curl
12.5kgx5
12.5kgx10-5-3

snatch
20kgx2x2
25kgx2
30kgx2
35kgx2
40kgx2
45kgx2x8

531.c4w3.deadlift

deadlift

• warm-ups 102.5kgx5, 125kgx3, 147.5kgx3
• work sets 170kgx5, 192.5kgx3, 215kgx1
• jokers 230kgx1x2, 235kgx0
• extra 200kgx3x3
• fsl 170kgx11

hbbs 120kgx5, 132.5kgx8

back was feeling tight on first work set. stretched and rolled felt better after. speed was fast up to 215kg. 230 was slow so i tried it again. didnt make any difference. tried to make a small jump to get some extra work in but hip felt weird so i let it go. dropped down to 200 for some volume instead. first squat set wasnt good shoulders get a little numb when i grip too close. second set was better but was starting to come forward on the squat. think its time to rethink the intensity for the accessory work. deadlifting in oly shoes brings me higher and more forward than usual but its easier to get leg drive in. gonna experiment for a few more sessions.

531.c4w3.bench

bench

• warm-ups 20kgx10, 50kgx5, 60kgx5, 70kgx5
• work sets 85kgx5, 95kgx3, 107.5kgx1
• jokers 115kgx1, 125kgx1

klokov press 20kgx10, 37.5kgx5, 47.5kgx7-4, 20kgx10
reverse curls 17.5kgx10x10

elbow still kinda hurts on the heavy benches but feels better with wider grip and less tucking. speed was slow on the 125kg attempt but was a comfortable grind if theres such a thing. feels like the klokov presses are helping with pressing strength. getting kinda shag on the shoulder though might drop weight for them on bench days to get more volume in instead. 

531.c4w2.squat

squat

• warm-ups 20kgx10, 72.5kgx5, 90kgx5, 110kgx5
• work sets 130kgx3, 145kgx3, 162.5kgx3
• jokers 177.5kgx3, 192.5kgx3 (211.7kg), 200kgx1x2

hbbs 135kgx7

sumo 130kgx3, 150kgx3

squatting in new oly shoes today. felt pretty good. solid base, good grip. feels easier to get depth and drive out of the hole too. we'll see how this goes. 200 felt pretty comfortable. no grind. weight didnt feel heavy. very different from the attempt 6 weeks ago. hips shoulders elbow a bit shag after though. cut back on the sumos to let them rest.

531.c4w2.klokovpress

klokov press

• warm-up 20kgx5, 25kgx5, 30kgx5
• work sets 35kgx3, 40kgx3, 45kgx9 (58.5kg)
• jokers 47.5kgx3, 50kgx3, 52.5kgx3
• fsl 35kgx20-10-5

bench 85kgx5, 100kgx6-3-2
db row 30kgx5, 35kgx15-8-5

531.c4w2.deadlift

deadlift

• warm-ups 90kgx3, 110kgx3, 140kgx3
• work sets 160kgx3, 180kgx3, 200kgx3
• jokers 220kgx3, 235kgx2 (250.7kg), 220kgx3

sumo 150kgx3x3
hbbs 100kgx5, 120kgx11

531.c4w2.bench

bench

• warm-ups 20kgx10, 45kgx5, 60kgx5, 70kgx5
• work sets 80kgx3, 90kgx3, 100kgx3
• jokers 110kgx3, 117.5kgx3 (129.2kg)

klokov press 20kgx5, 40kgx5, 45kgx9-5-3
reverse curls 15kgx15x6, 15kgx10

left outer elbow starts to get pretty sore when i bench. feeling it on the pullups too but not on the klokov presses. gonna get more curl work in and stretch that forearm.

531.c4w1.squat

squat

• warm-ups 20kgx10, 65kgx5, 82.5kgx5, 100kgx5
• work sets 117.5kgx5, 135kgx5, 152.5kgx5
• jokers 167.5kgx5, 180kgx5 (210kg)

hbbs 117.5kgx6x4
sumo 112.5kgx5, 130kgx5x3

squats felt heavy today. hip was feeling a little off. bar coming forward. rather ugly. shoulder was feeling a little numb after first set of hbbs so broke that up into sets.

531.c4w1.klokovpress

klokov press

• warm-ups 20kgx5, 22.5kgx5, 27.5kgx5
• work sets 32.5kgx5, 37.5kgx5, 42.5kgx11 (58.07kg)
• jokers 45kgx5, 47kgx5
• fsl 32.5kgx23-12-6

bench 80kgx5, 95kgx10-5-3
db rows 30kgx26-13-7

after experimenting with the other rows, still feel it most with the db rows. just gonna go high rep on this. shoulders felt pretty fried after klokov pressing. was rather nua on the bench but still managed a miserable 10 reps so wasnt too bad i guess. still working on the elbow tucking thing but its feeling better now.

531.c4w1.deadlift

deadlift

• warm-ups 80kgx5, 102.5kgx3, 125kgx3
• work sets 147.5kgx5, 170kgx5, 192.5kgx5
• jokers 217.5kgx5 (253.7kg)

sumo 120kgx6x3
hbbs 90kgx5, 102.5kgx16

531.c4w1.bench

bench

• warm-ups 20kgx5, 40kgx5, 50kgx5, 62.5kgx5
• work sets 72.5kgx5, 85kgx5, 95kgx5
• jokers 102.5kgx5, 110kgx5 (128.3kg)
• fsl 72.5kgx20-10-5

inclined bench 52.5kgx5, 60kgx11-6-4

weighted pullups 30kgx13-7-4

531.c3w3.squat

squat

• warm-ups 80kgx5, 100kgx4, 115kgx3
• work sets 132.5kgx5, 150kgx3, 167.5kgx2
• jokers 180kgx2, 190kgx2 (202.7kg)
• fsl 132.5kgx16 (atg)

squat felt good today. all fast and easy. even the 190x2. getting a nice the groove and rebound off the bottom position. skipped accessories cuz time was running out had to rush to bjj. 

531.c3w3.klokovpress

klokov press

• warm-ups 20kgx10, 22.5kgx5, 27.5kgx5, 32.5kgx5
• work sets 37.5kgx5, 42.5kgx3, 45kgx8 (56.99kg)
• jokers 47.5kgx1, 50kgx1, 52.5kgx1, 55kgx1
• fsl 37.kgx15-8-5

bench 87.5kgx5, 100kgx7-4-3 (123.31kg)
bent over row 57.5kgx5, 67.5kgx13-7-4

bench groove felt good today. all reps comfortable.

531.c3w3.deadlift

deadlift

• warm-ups 100kgx5, 120kgx3, 140kgx3
• work sets 160kgx5, 190kgx3, 210kgx1
• jokers 230kgx1, 250kgx0x2

sumo 155kgx3x3

positioning felt off on the deadlift. hips too high legs too stiff weight too forward.

531.c3w3.bench

bench

• warm-ups 50kgx5, 60kgx5, 72.5kgx3
• work sets 82.5kgx5, 92.5kgx3, 105kgx1
• jokers 112.5kgx1, 120kgx1
• fsl 82.5kgx15-8-5

elbow was feeling weird when benching. stopped after main lift to let it rest. 120kg felt comfortable. would have been easy if without the weird elbow.

531.c3w2.squat

squat

• warm-ups 70kgx5, 90kgx3, 105kgx3
• work sets 122.5kgx3, 140kgx3, 157.5kgx3
• jokers 170kgx3, 182.5kgx3 (200.7kg)
• fsl 122.5kgx10

sumo 110kgx5, 130kgx5x2, 130kgx2

531.c3w2.klokovpress

klokov press

• warm-ups 20kgx5, 25kgx5, 30kgx3
• work sets 35kgx3, 40kgx3, 45kgx6 (54kg)
• jokers 47.5kgx3, 50kgx3 (55kg)
• fsl 35kgx17-9-5

close grip bench 60kgx5, 60kgx17-9-5

pendlay row 50kgx5, 60kgx18-10-6 

531.c3w2.bench

main:

• bench 
• warm-ups 45kgx5, 55kgx3, 70kgx3
• work sets 80kgx3, 90kgx3, 100kgx3
• jokers 110kgx3 (121kg)
• fsl 77.5kgx17-9-5
• incline bench 50kgx5, 57.5kgx12-6-3
• weighted pullups 25kgx5, 30kgx12-6-3

531.c3w2.deadlift

main:

• deadlift 
• warm-ups 90kgx3, 110kgx3, 130kgx3
• work sets 160kgx3, 180kgx3, 200kgx3
• jokers 212kgx3, 230kgx3 (253kg) 
• sumos 120kgx5x5
• hbbs 90kgx5, 100kgx17
• clean 40kgx3, 60kgx2, 80kgx1

conditioning:

• flipped some tires
• pushed the prowler

note:

deadlifts felt pretty good. was supposed to go for 225kgx3 but the small plates couldnt fit on the bar. still gotta work on getting a consistent groove. rep 2 usually feels the tightest. ben mentioned to lock the knees out first for sumos. felt easier that way. continue experimenting. 

531.c3w1.squat

main:

• squat 
• warm-up 60kgx5, 80kgx5, 100kgx5
• work sets 115kgx5, 132.5kgx5, 150kgx5
• jokers 160kgx5, 167.5kgx5 (195.4kg)
• fsl 115kgx15
• deficit deadlifts 100kgx5, 120kgx10
• hanging leg raises 15kgx5, 17.5kgx23-12-7

531.c3w1.klokovpress

main:

• klokov press
• warm-up 20kgx5, 22.5kgx5, 27.5kgx5
• work sets 32.5kgx5, 37.5kgx5, 42.5kgx8(53.82kg)
• joker 45kgx5
• fsl 32.5kgx15-8-5
• close grip bench 42.5kgx5, 50kgx26-14-8
• tbar row 42.5kgx5, 50kgx25-13-7
• curl 17.5kgx5, 17.5kgx25-13-7

note:

klokov presses felt good. shoulders were dying. tbar rows on the other hand. not really feeling it. plates too big, rom to short, and too lazy to stack the tiny plates. pendlay rows maybe.

531.c3w1.deadlift

main:

• deadlift
• warm-up 70kgx5, 100kgx5, 120kgx5
• work sets 140kgx5, 164kgx5, 190kgx9 (246.9kg)
• jokers 200kgx5
• fsl 140kgx10
• high bar oly back squat 70kgx5, 90kgx23

conditioning

• some tire flips

531.c3w1.bench

main:

• bench 
• warm-ups 40kgx5, 50kgx5, 60kgx5
• work sets 72.5kgx5, 82.5kgx5, 92.5kgx5
• jokers 97.5kgx5, 102.5kgx5 (119.6kg)
• fsl 72.5kgx19-9-5

note:

had to rush off so only got the main lift in.

531.deload.bench

main:

• bench 45kgx5, 55kgx5, 65kgx5
• inclined bench 32.5kgx5, 40kgx5, 50kgx5
• weighted pullups 0kgx5, 10kgx5, 20kgx5
• bicep curls 12.5kgx5, 15kgx5, 17.5kgx5

531.deload1.squat

main:

• squat 70kgx5, 85kgx5, 105kgx5
• deficit deadlifts 85kgx5, 105kgx5, 125kgx5
• hanging leg raises 12.5kgx5, 15kgx5, 17.5kgx5

531.c2w3.press

main:

• press
• warm-ups 20kgx5, 35kgx5, 42.5kgx5, 50kgx3
• work sets 57.5kgx5, 65kgx3, 72.5kgx3 (79.74kg)
• jokers 75kgx1
• fsl 57.5kgx8-4-2
• close grip bench 57.5kgx5, 67.5kgx11-6-4
• t-bar row 57.5kgx5, 65kgx12-6-3
• curl 20kgx5, 22.5kgx12-7-4

random:

so its the end of my first two 531 cycles today. deload week is coming. anyway. here are some thoughts.

probably gonna switch the military press out for some other movement. weird shoulder keeps clicking on the descent plus its really not going anywhere. klokov presses maybe. hmm. 

for the next two cycles, gonna hold back on the top sets for squats and benches and push the jokers instead to get used to handling heavy shit cuz i think thats what i suck at. deadlifts will be the same except for my 1+ week where i'll shoot for a max. pretty satisfied with the accessory work for now. but should refine the fsl sets cuz i cant seem to hit the targets after going for the top sets and jokers. also add in some conditioning work so i dont become a fat lump of lard.

current lifts are: squat 190kg/bench 117.5kg/deadlift 240kg. just trying to push my estimated maxes up every training for now without stressing myself out with a specific goal, but a 210/125/260 by the end of the year would be nice. okay thats all for now. 

531.c2w3.deadlift

main:

• deadlift 
• warm-ups 60gx3, 100kgx3, 120kgx2, 140kgx1
• works sets 162.5kgx5, 182.5kgx3, 205kgx1
• jokers 220kgx1, 240kgx1 (pr)
• fsl 162.5kgx12
• ssb oly squats 97.5kgx5, 112.5kgx11
• weighted sit ups 20kgx5, 22.5kgx11-6-4

531.c2w3.bench

main:

• bench
• warm-ups 20kgx5, 50kgx5, 60kgx4, 70kgx3
• work sets 80kgx5, 92.5kgx3, 102.5kgx2
• jokers 107.5kgx1, 112.5kgx1, 117.5kgx1
• fsl 80kgx15-7-3
• inclined bench 57.5kgx5, 65kgx10-5-2
• weighted pullups 27.5kgx5, 32.5kgx11-6-3

531.c2w3.squat

main:

• squat 
• warm-ups 20kgx5, 80kgx5, 95kgx5, 110kgx3
• work sets 127.5kgx5, 145kgx3, 162.5kgx1
• joker 170kgx1, 180kgx1, 190kgx1, 200kgx0
• felt like there was too much pressure under the bar. gonna work in more heavy sets to adapt
• hanging leg raises 20kgx5, 22.5kgx11-6-4

531.c2w2.press

main:

• press
• warm-up 20kgx5, 30kgx5, 37.5kgx5, 45kgx3
• work sets 52.5kgx3, 60kgx3, 67.5kgx6 (80.99kg)
• joker 70kgx1
• fsl 52.5kgx10-5-2
• close grip bench 47.5kgx5, 57.5kgx17-9-5
• t-bar row 50kgx5, 57.5kgx17-9-5

531.c2w2.deadlift

main:

• deadlift 
• warm-up 60kgx3, 100kgx3, 107.5kgx3, 130kgx3
• work sets 150kgx3, 172.5kgx3, 192.5kgx9 (250.2kg)
• joker 202.5kgx3
• fsl 150kgx12
• ssb squat 85kgx5, 97.5kgx17
• weighted situps 17.5kgx5, 20kgx17-9-5

531.c2w2.bench

main:

• bench 
• warm-up 20kgx5, 40kgx5, 55kgx5, 65kgx3
• work sets 75kgx3, 85kgx3, 97.5kgx3
• meet lifts 110kgx1, 117.5kgx1, 120kgx0
• bw for reps 83.5kgx18 (133.5kg)
• farmers walks 
• 45kg/side to glass door and back 40+s
• 65kg/side to railing and back 20+s

531.c2w2.squat

main:

• squat 
• warm-up 20kgx5, 70kgx5, 85kgx5, 102.5kgx3
• work sets 120kgx3, 137.5kgx3, 152.5kgx10 (203.3kg)
• joker 160kgx3
• fsl 120kgx10
• deficit deadlifts 117.5kgx5
• hanging leg raises 17.5kgx5, 20kgx16-8-4

531.c2w1.press

main:

• press 
• warm-up 20kgx10, 27.5kgx5, 35kgx5, 42.5kgx3
• work sets 50kgx5, 57.5kgx5, 65kgx7 (80.15kg)
• joker 67.5kgx5
• fsl 50kgx10-5-3
• close grip bench 50kgx5, 57.5kgx16-8-4
• tbar row 47.5kgx5, 57.5kgx15-8-4
• revers curls 15kgx5, 17.5kgx22-11-6

531.c2w1.deadlift

Main:

• Deadlift 
• Warm-up 60kgx5, 75kgx5, 100kgx5, 120kgx3
• Work sets 140kgx5, 162.5kgx5, 182.5kgx11 (249.35kg)
• Joker 192.5kgx5
• Fsl 140kgx10
• Ssb squat 75kgx5, 85kgx23
• Weighted sit ups 15kgx5, 17.5kgx22-11-6

531.c2w1.bench

main:

• bench
• warm-up 20kgx5, 37.5kgx5, 50kgx5, 60kgx3
• work sets 70kgx5, 80kgx5, 92.5kgx11 (126.4kg)
• joker 97.5kgx5, 102.5kgx1
• elbow was still feeling weird was hard to exert strength to get it out of the bottom
• fsl 70kgx22-8-5
• inclined bench 47.5kgx5, 57.5kgx15-7-4
• weighted pull-ups 5kgx5, 15kgx16-8-4
• curls (yes curls :o) 15kgx5, 17.5kgx22-11-6

531.c2w1.squat

main:

• squat
• warm-up 20kgx10, 60kgx5, 77.5kgx5, 95kgx3
• work sets 110kgx5, 127.5kgx5, 145kgx11 (198.11kg)
• joker 152.5kgx5
• bbb 110kgx10x3
• hlr 25kgx10x3

note:

• elbows felt really sore. kinda hard to hold on the the bar
• used a narrower grip. helped keep the rack tighter
• tried sitting back a little more. got more hamstrings in

531.c1w3.press

main:

• press 
• warm up 20kgx5, 32.5kgx5, 40kgx5, 47.5kgx3
• work sets 55kgx5, 62.5kgx3, 70kgx4 (79.324kg)
• joker 72.5kgx1
• bbb 55kgx5x5
• weighted pull-ups 30kgx5x5

531.c1w3.deadlift

main:

• deadlift 
• warm-up 60kgx5, 100kgx5, 115kgx3, 137.5kgx3
• work sets 157.5kgx5, 177.5kgx3, 200kgx7 (246.62kg)
• joker 210kgx1
• bbb 157.5kgx5x3
• weighted sit-ups 15kgx10x5

531.c1w3.bench

main:

• bench 20kgx5, 50kgx5, 60kgx5, 70kgx3, 80kgx5, 90kgx3, 100kgx7 (123.31kg)
• bench 105kgx1, 110kgx1, 115kgx1
• bench + benchdaddy 120kgx1, 125kgx1, 130kgx1
• bench 80kgx5x5
• db row 35kgx5x5

conditioning(?):

• row 200m 31.5s

531.c1w3.squat

main:

• squat 20kgx5, 60kgx5, 75kgx5, 92.5kgx5, 107.5kgx3, 125kgx5, 140kgx3, 157.5kgx7 (194.21kg)
• squat 165kgx1, 172.5kgx1, 180kgx1
• squat 125kgx5x5
• hanging leg raises 15kgx5x5

531.c1w2.press

main:

• press 20kgx5, 30kgx5, 37.5kgx5, 45kgx3, 52.5kgx3, 60kgx3, 65kgx7 (80.15kg)
• press 67.5kgx3, 70kgx1
• press 52.5kgx8x5
• weighted pull-ups 22.5kgx8x5

531.c1w2.deadlift

main:

• deadlift 60kgx5, 85kgx5, 105kgx3, 127.5kgx3, 147.5kgx3, 167.5kgx3, 190kgx8 (240.62kg)
• deadlift 200kgx3
• deadlift 147.5kgx10x3
• weighted sit ups 10kgx10x5

531.c1w2.bench

main:

• bench 50kgx5, 60kgx5, 70kgx2, 72.5kgx3, 85kgx3, 95kgx8 (120.31kg)
• bench 100kgx3, 105kgx3
• bench + bench daddy 110kgx3, 115kgx3
• bench 72.5kgx10x5
• db row 30kgx10x5

531.c1w2.squat

main:

• squat 20kgx5, 75kgx5, 92.5kgx5, 107.5kgx3, 115kgx3, 132.5kgx3, 147.5kgx9 (191.71kg)
• squat 155kgx3, 162.5kgx3
• squat 115kgx10x5
• hanging leg raises 10kgx10x5

531.c1w1.press

main:

• press 20kgx5x2, 30kgx5, 37.5kgx5, 45kgx3, 47.5kgx5, 55kgx5, 62.5kgx7 (77kg)
• press 65kgx5
• press 47.5kgx10x2, 40kgx10, 32.5kgx10x2
• weighted pull-ups 15kgx10x5

531.c1w1.deadlift

main:

• deadlift 60kgx5, 85kgx5, 105kgx5, 127.5kgx3, 137.5kgx5, 157.5kgx5, 177.5kgx10 (236.61kg)
• the lower hip position and increased leg drive make it feel alot easier
• weight has a tendency to shift onto the right foot though. when this happens the left lower back has to compensate. not good.
• deadlift 187.5kgx5
• deadlift 137.5kgx10x3
• form was breaking down like mad after 5+ reps
• decided to stop after 3rd set due to time constraints and shitty technique
• weighted sit ups 10kgx10x5

531.c1w1.bench

Main:

• Bench 20kgx5, 42.5kgx5, 60kgx5, 67.5kgx5, 80kgx5, 90kgx10 (119.9kg)
• Bench 95kgx5
• Bench 67.5kgx10x5
• Db row 30kgx10x5

531.c1w1.squat

finally back in action after the long break. off the plane and into the gym. 

main:

• squat 60kgx5x2, 67.5kgx5, 82.5kgx5, 100kgx3, 107.5kgx5, 125kgx5, 140kgx10 (b) (186.6kg)
• squat 147.5kgx5 (b)
• squat 107.5kgx10x5
• felt like puking after the 2nd set. probably the empty stomach + shilin chicken + chocolate milk combo
• thanks sam for making me finish it
• hanging knee raise 7.5kgx10x5

re press

Main:

Press 20kgx5, 30kgx5, 40kgx5, 45kgx5, 52.5kgx17-5-5

Bench 60kgx5, 70kgx20-7-5

Weighted pull-ups 10kgx24-6-5

Dip bwx15-10-5

me klokov press

Warm-up:

Row 500m 2:02

Klokov press 20kgx10x3

Halos 15kgx10x3

Main:

Klokov press 25kgx5, 30kgx3, 35kgx3, 40kgx1, 42.5kgx1, 45kgx1, 47.5kgx1(pr), 50kgx1, 52.5kgx1, 55kgx0

Close grip bench 70kgx5, 82.5kgx6-4-3

Weighted pull-ups 30kgx5, 40kgx9-5-3

Inclined bench 65kgx5, 72.5kgx7-5-5

One-arm db press 12.5kgx15-8-5

Conditioning: 

Row 500m 1:38

Note: 

Didn't get much sleep. Shag. 

me sumo

no real warm-up. was rushing to finish to go play some handball.

main:

• sumo 60kgx3, 100kgx3, 140kgx3, 165kgx3, 175kgx3, 185kgx2, 162.5kgx4
• hips were pretty uncomfortable today
• couldnt really get down to generate the power from the legs
• ended up stiff legging the damn thing
• ssb gm 100kgx5, 107.5kgx8
• squat 120kgx5
• uncomfortable hip position on the wide squats again
• squatted narrow for the 120kg. feels weird
• lower back dying so didnt go for the 137.5kg set

me press

warm-up:

• klokov press 20kgx10x3
• pull-ups bwx10x3

main:

• press 20kgx5, 40kgx3, 50kgx3, 60kgx3, 70kgx1, 75kgx1, 82kgx0x2, 60kgx6-4-3
• feeling a little too much pressure building up just holding the weight in the front rack for 82kg
• klokov press 30kgx5, 40kgx5-4-3
• closed grip bench 70kgx5, 80kgx5-4-3
• weighted pull-ups 20kgx5, 30kgx14-7-6
• somehow feels easier than normal pull-ups :/
• sumo 60kgx3, 100kgx2, 130kgx2, 160kgx1, 180kgx1, 200kgx0
• pulled for fun while waiting for abel to be done
• hip position feels better at the lower weights
• bringing the arms to the thighs help
• learning to create tension just before the lift so my head doesnt explode from the pressure

note:

• getting a little impatient having to relearn everything. but whatever it takes la huh 

"begin at the beginning," the king said gravely. "and go on till you come to the end. then stop"

de front squat+sumo

warm-up:

• row 500m 1:55
• klokov press 20kgx10, 22.5kgx10, 25kgx10
• halos 10kgx15 each direction

main:

• front squat 20kgx5, 60kgx3, 80kgx2x12
• sumo 125kgx1x14, 135kgx12
• working on keeping hips down / using more legs today
• not there yet but a little better
• snatch grip deadlift 92.5kgx13
• grip dying
• back was alright
• clean 60kgx3x2
• just for fun

re inclined bench

warm-up:

• row 500m
• klokov press 20kgx10, 22.5kgx10, 25kgx10
• face pulls 18kgx10x2, 21kgx10

main:

• inclined bench 50kgx5, 62.5kgx19-8-4 (102kg)
• press 40kgx5, 50kgx10-4-3
• bench 60kgx5, 65kgx16-8-4
• pull-ups bwx30-7-7
• shag this one
• needs more extension i think

conditioning:

• 6 rounds:
• every 1:30 run 1 campus green round
• died after 3 rounds. haha. lungs exploding
• and slow like a noob now. need to run more

me deadlift

warm-up:

• row 500m
• klokov press 20kgx10x3

main:

• hybrid deadlift 60kgx5, 60kgx3, 100kgx3, 140kgx2
• deadlift 170kgx2, 200kgx2, 215kgx2, 227.5kgx1, 182.5kgx8
• experimenting with the stance and hip position today after doing some reading. squatting the weight up a little more. less stress on the lower back.
• move stance in a little more
• ssb gm 100kgx5, 107.5kgx8
• wide stance squat 120kgx5, 137.5kgx7
• easy but gotta be conscious about the depth. just breaking parallel now

conditioning:

• 5 rounds:
• 20s push press 12.5kg dbs
• 10s rest
• 20s c2b pullups
• 10s rest
• 40s burpees
• 20s rest

de squat

warm-up:

• row 500m 2:05
• klokov press 20kgx10x3
• face pulls 18kgx10x3

main:

• wide stance squat 60kgx5, 80kgx5, 100kgx3, 120kgx2x10
• sumo deadlift 115kgx19
• snatch grip deadlift 77.5kgx20

note:

• feeling more comfortable with the wide stance
• getting more hamstrings in with the wide stance
• can feel the carry over to the conventional stance 

re press

warm-up:

• row 500m
• klokov press 20kgx10x3

main:

• press 30kgx5, 40kgx5, 45kgx5, 52.5kgx12-5-3
• inclined bench 50kgx5, 57.5kgx13-5-4
• ring dips bwx5, bwx13-7--4
• weighted pullups 30kgx10-5-3

me front squat

warm-up:

• front squat 20kgx10x2
• klokov press 20kgx10x2

main:

• front squat 60kgx5, 80kgx3, 100kgx3, 105kgx3, 110kgx3 (121kg), 90kgx10 (120kg)
• deadlift 170kgx5, 190kgx5
• ssb wide stance gm 90kgx5, 102.5kgx5

rest day + some random thoughts.

i'm sick. again. for the second time in 2 months. tried training through the last round. wasn't the best of ideas. ended up having a leaky nose for 3 weeks. and so I'm resting today.

anyways. finally posting the footage of my lifts from SPO'13 and some random disorganized thoughts about the meet and the cube cycle i ran leading up to it. 

lessons learned from the meet:

• stay calm. listen to classical music. just chillout. 
• warm up the same way you do during training
• that said, it helps to have a short warm up so you dont have to hurry through it and get all stressed out
• talk to other lifters. because theres always something to learn and something to be inspired by. 
• if it's gonna be a close meet, plan a relatively big opener. puts you in a good position to plan your lifts according to your competitors. 
• that said, placing well should only be a secondary concern. dont limit yourself by focusing on placings instead of totals.
• made 2 small prs at the meet. not particularly satisfied though. plenty of things to work on.

the cube:

• volume was way more than im used to. spent a pretty long time in the gym for each session. really taught me what working hard means though
• moved the weights up for heavy days and the reps up for rep days. 
• does more work = less gains? perhaps. but probably less to do with the work and more to do with my insanely little amounts of sleep. was averaging 4-5 hours of sleep every day. oh and the whole sickly spell probably didnt help either.
• if im gonna increase the volume and intensity, make sure i can get enough rest. if not, learn to auto-regulate training and be less concerned about hitting targets because not every day is gonna be my day.
• feels like the smaller accessory lifts dont move my main lifts as much. not at this point anyway. gonna use compound movements for mains and accessories from now on. 

plan for the rest of the year:

• wanted to move on to oly lifts after the meet, but im so dissatisfied with my total i just cant leave it and start working on something else.
• gonna try to hit a 640 total by the end of the year
• moving back to a bastardized westside template, but with rest pause work incorporated. largely influenced by my time with 531. 
• experimenting with technique, stances, and grips to see what helps me move my lifts
• adding some conditioning work 2-4 times a week so i dont feel like such a slob

that's all for now. we'll see how things work out in a couple of months.

SPO'13 footage:

me klokov press

warm-up:

• row 500m 2:09
• klokov press 20kgx10x3
• face pulls 18kgx10x3

main:

• klokov press 22.5kgx5, 25kgx3, 27.5kgx3, 30kgx2, 32.5kgx2, 35kgx2, 37.5kgx2, 40kgx2, 42.5kgx2, 35kgx7-4-3
• close grip bench 75kgx5, 82.5kgx4-3-2
• med grip bench 87.5kgx4-3-2
• weighted pullups 20kgx8-5-3
• db reverse curls 7.5kgx16-10-8

conditioning:

• fran 3:45
• 21-15-9
• thrusters
• pullups

de squat+sumo

warm-up:

• row 500m 2:04
• klokov press 20kgx10x3

main:

• squat [wide stance] 60kgx5, 75kgx5, 100kgx3, 120kgx2x10 [on the min]
• sumo deadlift 125kgx1x10
• sumo deadlift 115kgx16
• snatch grip deadlift 77.5kgx16
• tough on the grip
• had to alternate between hook and double overhand

note:

• the wide stance squat feel pretty high
• seems about parallel but we'll see when the weight gets heavier
• sumos still feel a little strange. currently defaulting to whatever position feels strongest/most comfortable for me which means load everything on the posterior chain. 

re ring dips

warm-up:

• row 500m 2:09
• klokov press 20kgx10x3

main:

• ring dips bwx5, bwx23-8-4
• inclined bench 55kgx5, 65kgx13-6-4
• klokov press 20kgx15-10-8
• pullups bwx5, bwx16-8-5
• db curl 7.5kgx16-10-8

me sumo

warm-up:

• row 500m

main:

• sumo deadlift 60kgx5x2, 100kgx5, 120kgx3, 140kgx1, 160kgx1, 170kgx1, 180kgx1, 190kgx1, 140kgx11 (191.28kg)
• front squat 60kgx5, 75kgx16 (114.96kg)

090713

warm-up:

• row 500m 2:00
• klokov press 20kgx10x3

main:

• clean & jerk 60kgx1x3, 65kgx1x2, 70kgx1, 75kgx1x2, 80kg, 67.5kgx1x5
• 3 sets:
• front squat (5s pause) 60kgx3
• push press 60kgx5

conditioning:

• 5 rounds:
• 5 pullups
• 10 HR pushups
• 15 squats
• muscle snatch 30kgx15
• 5 rounds:
• 5 pullups
• 10 HR pushups
• 15 squats

080713

warm-up:

• row 500m - 1:50

main:

• snatch 30kgx3, 40kgx3, 50kgx1x3, 60kgx1x4, 52.5kgx1x5
• snatch pull 90kgx5x3 (3s pause at knee)
• drop snatch 30kgx5x3

conditioning:

• 2 step box jumps 2:00
• 10kg db thrusters 3:00
• rest 2:00
• 24kg kb swings 3:00
• 2 step box jumps 2:00
• reps : breaths = 1:1

note:

• the weights are so light i'm almost embarrassed to put them up here :/ 

cube.w9.press+bb

main:

• klokov press 20kgx10x2, 30kgx5
• press 37.5kgx5, 45kgx3, 52.5kgx1, 57.5kgx1, 65kgx1, 70kgx1, 75kgx1(pr), 80kgx1(pr)
• close grip bench 60kgx5, 85kgx8-4-2
• weighted pullups 40kgx5, 60kgx1x3
• band pressdown 50-25-25
• band curls 50-25-10-10-5

cube.w9.squat.reps

main:

• squat 20kgx10x3, 60kgx5, 80kgx5, 100kgx4, 130kgx3, 147.5kgx2x8
• pause squat (1s) 165kgx1x2
• wide stance gm 105kgx8x3
• felt easy
• front squat 60kgx15x2
• squat 60kgx60
• ghr situps 20x3

cube.w9.bench.speed

main:

• bench 20kgx10, 60kgx5, 80kgx4, 90kgx2x5, 100kgx1, 105kgx1
• incline db bench 25kgx15x3
• pushups 25x4
• seated db press 12.5kgx12x3
• pullups 20x1

cube.w9.deadlift.heavy

main:

• deadlift 60kgx5, 100kgx4, 140kgx3, 160kgx3, 180kgx1, 200kgx1, 210kgx1, 220kgx1
• lower back still tight from heavy squats
• listened to my body for once and stayed conservative
• snatch grip deadlift 100kgx8x2
• db rows 45kgx10x3
• db shrugs 45kgx12x3
• u&d planks 20-10-10-10

note:

• last week of training and 13 days to the meet cant wait

cube.w8.squat.heavy

main:

• squat 20kgx10, 60kgx5, 100kgx3, 130kgx2, 150kgx1, 160kgx1, 170kgx1, 175kgx1x2, 180kgx1, 182.5kg (f)
• speed felt decent on lifts today
• pause squat (2s) 140kgx3x2
• good morning 112.5kgx8x3
• leg press 4.5platex20x3
• lunges 12x3
• back raises x60
• leg curls 50x2

cube.w8.bench.reps

main:

• bench 20kgx10, 40kgx5, 60kgx5, 70kgx4, 80kgx3, 95kgx2x8
• inclined db bench 25kgx20, 25kgx17-3
• close grip bench 62.5kgx12x3
• band fly 15x3
• band pressdowns 30-20-25-25
• press 40kgx12x3

cube.w8.deadlift.speed

main:

• deadlift 60kgx5, 100kgx5, 140kgx4, 175kgx2x5
• felt a little slow today
• grip wasn't holding up well - used straps after the first set
• 4' block pull 155kgx12x3
• left lower back tightening up on this. might be putting extra weight on my left when i lower the bar
• ssb oly squat 120kgx8x3
• ugly
• db shrugs 45kgx12x3
• back raises x50
• cat back row maxx15
• weighted pull-ups 20kgx15x3
• dying on the last few reps of the last set

cube.w7.press+bb

light rowing in the morning.

main:

• press 30kgx5, 37.5kgx4, 45kgx3, 52.5kgx5x6
• bench 60kgx5, 70kgx5, 80kgx5, 90kgx5
• feeling some strain in the left elbow from rowing. comes at the bottom position
• weighted pullups 40kgx5, 40kgx6-3-2
• band curl x100

cube.w7.squat.speed

main:

• squat 60kgx5, 100kgx4, 120kgx3, 140kgx2x5
• sped up the descent, felt good. gotta work on the groove though
• moved feet out, but kept the foot pointed forward. feels nice and tight.
• pause squat (3s) 122.5kgx6x2
• reverse band squat 170kgx2
• easy
• oly squat 122.5kgx5x5
• relatively easy
• leg press 4.5platesx15x4
• reverse hypers 3x15
• swings 45kgx15x3

cube.w7.bench.heavy

warm-up:

• stretch shoulders
• band pressdown, curl, fly

main:

• bench 40kgx5, 60kgx5, 70kgx4, 80kgx3, 90kgx2, 100kgx2, 110kgx1, 115kgx1, 100kgx1, 117.5kg (f), 100kgx1x4, 80kgx16-7-4
• experimented with the amount of elbow tuck
• seems like theres more power when i tuck more. 
• flaring the elbows doesnt really do it
• weighted pull-ups 20kgx5, 25kgx12-6-3
• band pressdown 34-25-16-15
• db shrugs 45kgx15x3
• press 40kgx12x3

cube.w7.deadlift.reps

warm-up: 

• stretch hamstings, hip flexor

main:

• deadlift 60kgx5, 100kgx4, 140kgx3, 160kgx2, 185kgx6, 185kgx9 (straps)
• grip failed on the 6 rep set
• was hooking the spinny bar
• rack pulls 210kgx3x2 (straps on 2nd set)
• weight was whatever plates were left
• felt pretty decent
• left hand grip started failing first again
• front squat 90kgx8
• ssb oly squat 110kgx8, 115kgx8
• ghr 4x10
• back raises x50(ub)

note:

• not stressing too much about the targets this session. focused on how the body felt and stopped before i died on the deadlifts. felt pretty good overall. 

cube.w6.squat.reps

main:

• squat 60kgx5, 100kgx4, 120kgx3, 140kgx6x3
• pause squat (1s) 150kgx1, 152.5kgx1

note:

• had to run off for a meeting. cut session short. could do with the rest too.

cube.w6.bench.speed

main:

• bench 50kgx5, 62.5kgx4, 72.5kgx3, 82.5kgx2x6
• easy
• incline db 25kgx15x3
• med band pressdown 50-25-13-12
• db press 15kgx10x3
• machine fly 68x15x2, 61x15
• ghr sit ups x50

cube.w6.deadlift.heavy

main:

• deadlift 60kgx5, 100kgx5, 140kgx4, 180kgx2, 220kgx2, 235kgxfff
• snatch grip deadlift 110kgx8, 140kgx8
• db row 45kgx10x3
• db shrugs 45kgx12x2
• up and down planks x30-10-10

note:

• shag

cube.w5.press+bb

main:

• press 20kgx10, 30kgx5, 37.5kgx5, 45kgx4, 50kgx3, 52.5kgx8x3
• inclined db bench 15kgx5, 17.5kgx15-8-7
• med band pressdown x100
• med band curls x100
• face pulls x100
• machine fly x100
• pull-ups x50

cube.w5.squat.heavy

warm-up:

• stretch hamstring, hip
• 2 sets:
• thick band gm x15
• lunges x15
• med band adductor x15
• med band abductor x15

main:

• squat 60kgx5, 100kgx3, 112.5kgx2, 130kgx2, 147.5kgx2, 162.5kgx2, 175kgx2, 190kg(f), 100kgx1, 130kgx1, 160kgx1, 180kg(f)
• 175 felt a little high. weight was comfortable though
• 190 felt heavy(duh). lost it slightly above parallel
• tired at 180
• pause squat (2s) 145kgx3x2
• good morning 105kgx8x3
• leg press 4platex20x3
• reverse hypers 3x12
• back extension 30-20-10
• med band leg curls 50x2

cube.w5.bench.reps

warm-up:

• stretch internal rotators
• 2 sets:
• med band pressdowns x15
• med band curls x15
• med band fly x15

main:

• bench 55kgx5, 67.5kgx4, 77.5kgx3, 87.5kgx13-6-3
• db inclined bench 25kgx20, 25kgx15-5
• close grip bench 62.5kgx12x3
• med band pressdowns x50-25-13-12
• press 35kgx12x3

cube.w5.deadlift.speed

warm-up:

• stretch hamstring, hip
• 2 sets:
• thick band gm x15
• lunges x15
• med band adductors x15
• med band abductors x15

main:

• deadlift 60kgx5, 100kgx5, 120kgx4, 140kgx3, 162.5kgx2x6
• all reps fast and tight. grip was good. no fatigue
• experimenting with lower hip position to get more leg drive. too light to really make any judgment
• rack pulls 145kgx12x3
• grip was giving out a little on these
• knees relatively straight. more lower back work
• ssb oly squats 120kgx8x3
• first set was all over the place. tightened up on sets 2+3
• shrugs 120kgx12x3
• grip giving out on last set
• dont really feel it as much as db shrugs though
• back extensions x50 (ub)
• getting easy. maybe its time to add weight or reps
• cat back rows maxx15x4
• pull elbows down more

note:

• when will my nose stop leaking. throat feels much better though

cube.w4.press+bb

warm-up:

• ran to gym

main:

• press 30kgx5, 32.5kgx4, 40kgx3, 47.5kgx8x5
• close grip bench 80kgx5x5
• pull-ups 15x3
• face-pulls 10, 15x2
• db curls 12kgx12-6-4

note:

• still sick. throat still dying. but at least nose is getting better

cube.w4.squat.speed

warm-up:

• stretch hamstrings, hips

main:

• squat 80kgx5, 95kgx4, 112.5kgx3, 130kgx2x6
• pause squat (3s) 122.5kgx6x2
• squat 145kgx2
• oly squat 120kgx5x5
• leg press maxx15x4
• back extensions 3x12
• db swings 18kgx20, 18kgx40

note:

• still getting a feel for the squat depth.

cube.w4.bench.heavy

warm-up:

• stretch shoulder internal + external rotation
• 2 sets:
• med band pressdowns x15
• med band fly x15
• med band curl x15

main:

• bench 20kgx5, 60kgx5, 70kgx5, 80kgx4, 90kgx3
• 2 board press 107.5kgx2, 110kgx2, 112.5kgx2, 115kgx2, 120kgx2
• all sets felt good and tight
• bench 70kgx15x2
• cat back rows max+5kgx12x3
• med band pressdowns 25x4
• db shrugs 40kgx15, 45kgx15x2
• press 40kgx12x3

note:

• flu and sore throat today. felt like shit. managed to hit reps though

cube.w4.deadlift.rep

warm-up:

• roll lower back
• band stretch hamstrings, hips
• couch stretch
• 2 sets:
• thick band gm x15
• lunges x15
• med band adductors
• med band abductors

main:

• 1' deficit deadlift 60kgx5, 100kgx5, 110kgx5, 130kgx4, 152.5kgx3, 175kgx13+1
• quads and glutes still sore from squat day
• had trouble locking out last 2 reps
• shouldnt be an issue fresh
• 4' block pull 190kgx3x2
• ssb oly squat 105kgx8x3
• ghr 4x10
• back raises x50 (ub)

cube.w3.press+bb

main:

• press 20kgx10, 32.5kgx5, 37.5kgx3, 40kgx1, 45kgx17
• close grip bench 77.5kgx5x5
• 4 sets:
• face pulls 23kgx15
• band pressdown x25

cube.w3.squat.rep

warm-up:

• roll lower back, it band
• stretch hamstrings, lower back, it band, hips
• 2 sets:
• thick band gm x15
• lunges x15
• band adductor x15
• band abductor x15

main:

• squat 65kgx5, 87.5kgx4, 105kgx3, 120kgx20
• pause squat (1s) 157.5kgx1x2
• wide stance gm 90kgx8x3
• db lunges 20kgx15x3
• oly squats 60kgx50
• ghr sit ups 13x2, 12x2, 10x1

cube.w3.bench.speed

main:

• bench 20kgx5, 50kgx5, 55kgx4, 65kgx3, 75kgx3x8
• inclined db bench 25kgx15x3
• med band pressdowns x100
• seated db press 15kgx10x3
• machine fly 50+x15x2, 60+x15
• ghr situps x50

cube.w3.deadlift.heavy

warm-up:

• roll lower back/it band
• stretch hamstrings/lower back/it band
• 2 sets:
• thick band gm x15
• lunges x15
• band adductors x15
• band abductors x15

main:

• 4' block pull 60kgx5, 100kgx5, 140kgx4, 180kgx2, 195kgx2, 205kgx2, 212.5kgx2, 220kgx2
• left ring finger swollen, couldn't grip - strapped up after 195kg set
• right elbow strain during extension - stopped after 220kg set
• core felt tight and relatively comfortable with the weight
• ssb gm 60kgx10x2
• back fatigued from last week's squat, rowing, and heavy deadlifts
• couldn't maintain tightness under 107.5kg
• med band rows 30, 20, 20

note:

• ended session prematurely because of screwed up finger and elbow
• pretty annoyed that i didn't work up to this week's targets, but i know its the right longer-term decision to make

cube.w2.press+bb

warm-up:

• 2 sets:
• face pulls x15
• reverse hypers x15

main:

• press 30kgx5, 35kgx5, 40kgx5, 45kgx10x3
• close grip bench 75kgx5x5
• cat back rows maxx15x4
• band lateral raises x50
• band front raises x50
• band face pulls x50

cube.w2.squat.heavy

warm-up:

• roll lower back
• roll it band
• stretch hamstring/lower back
• stretch it band
• 2 sets:
• thick band good morning x15
• lunges x15
• band abductors x15
• band adductors x15

main:

• squat 87.5kgx5, 105kgx4, 120kgx3, 150kgx2, 157.5kgx2, 165kgx2, 170kgx2, 177.5kgx2 (189.3kg)
• pause squat (2s) 135kgx3x3
• good morning 97.5kgx8x3
• leg press 4platex20x3
• reverse hypers 3x12
• back raises 52-4-4
• med band leg curls 50x2

cube.w2.bench.reps

warm-up:

• roll/mash upper back
• stretch internal rotators
• 2 sets:
• band biceps x15
• band pecs x15
• pushups x15
• band pressdowns x15
• band pull aparts x15

main:

• bench 45kgx5, 55kgx4, 67.5kgx3
• 2 board press 77.5kgx20
• inclined db press 22.5kgx20x2
• close grip bench 62.5kgx12x3
• thick band fly 3x15
• tricep pressdown 16kgx100
• press 30kgx12, 25kgx12x2

cube.w2.deadlift.speed

warm-up:

• thick band gm 10x2
• hamstring stretch

main:

• deadlift 60kgx5, 90kgx5, 110kgx5, 130kgx3, 160kgx3x8
• felt ok. slowing down towards the end
• kept chin kinda tucked, focused on bracing with abs instead of extending back
• felt more comfortable
• work more on keeping weight back during setup/initial pull
• 4' block pull 130kgx12x3
• ssb oly squat 105kgx8, 110kgx8, 115kgx8
• barbell shrugs 100kgx12, 120kgx12x2
• back raises 50 (ub)
• cat back rows maxx15x4

cube.w1.press+bb

warm-up:

• 3 sets:
• reverse hypers x10
• face pulls x10
• shoulder dislocates

main:

• press 20kgx5x3, 27.5kgx4, 32.5kgx3, 40kgx10x5
• close grip bench 50kgx5(0b+1b+2b+3b), 55kgx5(0b+1b+2b+3b)x2
• cat back cable rows maxx15x4
• leaning lateral raise 7.5kgx12, 5kgx12x2
• farmers walk 25kgx7mins
• alternate hands when grip fails

cube.w1.squat.speed

warm-up:

• roll:
• it band
• lower back
• stretch:
• lower back
• hamstrings
• it band 
• 2 sets:
• thick band gm x15
• lunges x15
• band abductors x15
• band adductors x15

main:

• squat 70kgx5, 90kgx4, 105kgx3, 120kgx3x8
• pause squat(3s) 112.5kgx6x2
• reverse med band squat 137.5kgx2
• oly squat 100kgx5, 110kgx5, 115kgx5x3
• leg press 190kgx15, 240kgx15x3
• reverse hypers 3x12
• db swings 30kgx15, 35kgx15, 40kgx15

shag.

cube.w1.bench.heavy

warm-up:

• foam roll upper back
• internal rotator stretch
• 2 sets:
• band biceps x15
• band pecs x15
• 3 sets:
• pushups x15
• band pressdowns x15
• band pull-aparts x15

main:

• 2-board press 20kgx10, 55kgx5, 67.5kgx4, 77.5kgx3, 87.5kgx2, 92.5kgx2, 100kgx2, 105kgx2, 110kgx2
• bench 65kgx15x2
• lat pulldown 14x12, 15x12, 16x12
• not sure what the actual weight is but 14 is about bodyweight
• band pressdowns 4x25
• triceps died here
• db shrugs 42.5kgx15x3
• press 20kgx12, 30kgx12, 40kgx12x2

cube.w1.deadlift.rep

warm-up:

• foam roll
• IT band 3min
• lower back 3min
• stretch
• hamstrings 2min
• IT band 2min
• lower back 2min
• 2 sets:
• thick band gm x15
• lunges x15
• band adductors x15
• band abductors x15

main:

• 1' deficit deadlifts 87.5kgx5, 110kgx4, 130kgx3, 152.5kgx8x3
• lower back dying from 2nd set
• 4' block pulls 172.5kgx3x2
• ssb oly squat 85kgx8x3
• ghr x10x4
• back raises x50 (unbroken)

the big meat.

Results:

• Squat: 180kg (+20kg)
• Bench: 115kg (+15kg)
• Deadlift: 227.5kg (+37.5kg)
• Total: 522.5kg (+72.5kg)

• Weight: 79kg

Went 9 for 9. Rest and mobility work for the week made a big difference. All lifts on target to hit July's targets. Felt like I had more in the tank for the squat and deadlift, but didn't want to rush it. Still smashed all targets set on 10 Feb. Can't wait to see what the next 9 weeks bring.

deload.deadlift

main:

• deadlift 60kgx5x2, 90kgx5, 110kgx5, 130kgx5
• front squats 70kgx5, 80kgx5

mobility:

• whole bunch of shit for about an hour
• work more on hips/quads

deload.squat

main:

• squat 60kg5, 80kgx5, 105kgx5
• ssb good mornings 40kgx10, 50kgx20

deload.bench

main:

• bench 20kgx5, 40kgx5, 45kgx5, 55kgx5, 65kgx5
• inclined bench 60kgx5, 80kgx5
• weighted pullups 20kgx10x2
• db curls 10kgx10, 12.5kgx10

531.c4.w1.deadlift

warm-up:

• deadlift 80kgx5, 95kgx5, 115kgx3

main:

• deadlift 125kgx5, 142.5kgx5, 162.5kgx5, 195kgx1, 205kgx1
• front squats 60kgx5, 70kgx20

531.c4.w1.press

warm-up:

• press 20kgx10, 20kgx5, 30kgx5, 35kgx5, 42.5kgx3

main:

• press 45kgx5, 52.5kgx5, 57.5kgx5
• shoulder feeling terrible today from tuesday's squats
• no power from the bottom on the left side
• close grip bench 50kgx5, 60kgx20-10-5
• kroc rows 20kgx10x, 25kgx25-13-7
• curls 20kgx10, 25kgx10-8-6

531.c4.w1.squat

warm-up:

• squat 70kgx5, 82.5kgx5, 100kgx3

main:

• squat 107.5kgx5, 122kgx5, 140kgx5, 155kgx1 (narrow), 155kgx1 (wide) 170kgx0, 60kgx1, 100kgx1, 130kgx1, 150kgx1, 160kgx0
• ssb good mornings 70kgx5, 85kgx10
• leg press 80kgx10, 100kgx10
• squat 60kgx2, 100kgx2

random thoughts:

what a messy squat day. experimenting with technique, feeling weird with both narrow and medium stance. no power today. might be the lack of sleep, lack of food, or just general fatigue kicking in. feeling some pressure to speed up progress but not sure if my body can keep up. oh well. we'll see how this goes. 

531.c4.w1.bench

warm-up:

• bench 40kgx5, 50kgx5, 60kgx5

main:

• bench 65kgx5, 75kgx5, 85kgx5, 97.5kgx1, 110kgx1 (pr)
• easy 97.5kg, comfortable 110kg bar path a little high though
• inclined bench 50kgx5, 60kgx19-10-5
• weighted pull-ups 35kgx5, 42.5kgx7-4-2
• reverse curls 20kgx10, 25kgx12-8-5

531.c3.w3.deadlift

warm-up:

• sumo deadlift 60kgx5, 90kgx5, 110kgx5, 130kgx3

main:

• sumo deadlift 140kgx5
• deadlift 160kgx3, 180kgx10 (240kg), 140kgx22
• 3-5 breathes between reps for last 2-3 180kg reps
• reset for every 140kg rep 
• kinda long rest between reps
• front squats (with that big red thing) 80kgx5, 92.5kgx8
• snatch grip deadlift 110kgx1x5, 120kgx1x5
• grip dying, broke it down to singles

progress:

• current estimated maxes:
• squat - 190kg
• bench - 117.1kg
• deadlift - 240kg
• total - 547.1kg
• past 9 weeks:
• 35kg added to actual total
• 89.6kg added to estimated total
• 72.9kg left from estimated total to target total
• all lifts on target

• next 2 weeks:
• 1 low volume week
• main lifts
• no max reps on last set
• 2 heavy singles after top set - 85%x1, 95%x1
• accessory work for minimum reps
• 1 rest week
• main lifts @50% weight
• accessory work for minimum reps
• meet targets
• squat - 180kg
• bench - 117.5kg
• deadlift - 227.5kg
• total - 525kg
• post meet goals:
• linear weekly progress
• squat - 3kg/week
• bench - 2.13kg/week
• deadlift - 4.33kg/week

531.c3.w3.press

warm-up:

• press 32.5kgx5, 40kgx5, 47.5kgx3

main:

• press 50kgx5, 57.5kgx3, 62.5kgx6 (75kg), 50kgx8-4-3
• close grip bench 70kgx5, 80kgx8-4-2
• kroc rows 25kgx10, 30kgx20-10-5
• db curls 12.5kgx10, 15kgx10-5-3
• kipping pull-ups x30

light kb work

• swings 20kgx100(ub)
• clean+press ladder 20kgx(1-2-3)x3

531.c3.w3.squat

warm-up:

• squat 20kgx5, 80kgx5, 95kgx5, 112.5kgx3

main:

• squat 120kgx5, 135kgx3, 152.5kgx6 (183kg), 120kgx10 
• miscalculated the reps for the drop set
• distracted after missing the 7th 152.5kg rep
• ssb good mornings 95kgx5, 60kgx20
• dropped weight to go easy on the back
• leg press 110kgx10, 150kgx10

531.c3.w3.bench

warm-up:

• bench 50kgx5, 60kgx5, 70kgx3

main:

• bench 75kgx5, 85kgx3, 92.5kgx8-4-3
• inclined bench 67.5kgx5, 77.5kgx6-3-2
• weighted pull-ups 47.5kgx5, 52.5kgx3-2-1
• reverse curls 25kgx10, 30kgx10-6-4
• board press 60kg no-boardx5, 1-boardx5, 2-boardx5, 3-boardx5, 2-boardx5, 1-boardx2

531.c3.w2.press + me deadlift

warm-up:

• press 20kgx10, 30kgx5, 37.5kgx5, 42.5kgx3

main:

• press 47.5kgx3, 52.5kgx3, 60kgx7-4-2
• moved grip out to match bench grip
• closed grip bench 60kgx5, 70kgx12-6-3
• kroc rows 22.5kgx10, 25kgx25-13-7
• db curls 35kgx5, 25kgx10-5-3
• right arm died

me deadlift:

• 60kgx5, 100kgx1, 140kgx1, 180kgx1, 200kgx1, 220kgx1(pr)

531.c3.w2.deadlift

warm-up:

• deadlift 60kgx3, 85kgx3, 102.5kgx3, 120kgx2

main:

• deadlift 130kgx3, 150kgx3, 170kgx10 (226.6kg), 130kgx22
• fairly conservative
• front squats 70kgx5, 80kgx13
• rack position limiting factor
• snatch grip deadlifts 100kgx5, 110kgx10
• weak grip

531.c3.w2.squat

warm-up:

• squat 20kgx5, 60kgx5, 70kgx5, 90kgx5, 105kgx3

main:

• squat 112.5kgx3, 127.5kgx3, 142.5kgx10 (190kg), 112.5kgx21
• ssb good morning 82.5kgx5, 95kgx6
• leg press 50kgx10x3
• slight pain in left lower back under high pressure
• rest week soon
• decide at end of the week

531.c3.w2.bench

warm-up:

• bench 45kgx5, 55kgx5, 65kgx3

main:

• bench 70kgx3, 80kgx3, 87.5kgx10-5-3 (116.6kg)
• inclined bench 60kgx5, 67.5kgx10-5-3
• weighted pullups 40kgx5, 47.5kgx5-3-2
• db reverse curls 20kgx10, 25kgx10-8-7

mobility:

• rolled, mashed, and stretched alot
• feels like death after 3 months of not stretching
• do this more often

531.c3.w1.deadlift

warm-up:

• deadlift 60kgx5, 80kgx5, 90kgx5, 110kgx3

main: 

• deadlift 120kgx5, 140kgx5, 160kgx10 (213.3kg), 120kgx25
• back feeling weird today especially with speed
• went slow for all reps
• front squat 50kgx5, 60kgx15
• read weight wrongly, supposed to be 70kg for reps
• everything was comfortable except the rack
• snatch grip deadlfits 80kgx5, 95kgx10
• short rest after rep 7 to swallow a little puke

531.c3.w1.press

warm-up:

• press 27.5kgx5, 32.5kgx5, 40kgx5

main:

• press 42.5kgx5, 50kgx5, 57.5kgx7-4-2 (70.9kg)
• lost tightness after rep 7
• closed grip bench 50kgx5, 60kgx19-10-5
• kroc rows 17.5kgx10, 22.5kgx25-13-7
• dying at last 2-3 reps
• db curls 12.5kgx5, 17.5kgx5-5-3
• biceps dying after rows

531.c3.w1.squat

warm-up:

• squat 60kgx5, 80kgx5, 100kgx3

main:

• squat 105kgx5, 120kgx5, 135kgx10 (180kg), 105kgx22
• ssb good mornings 40kgx5, 67.5kgx5, 82.5kgx10
• leg press 160kgx5, 190kgx10

531.c3.w1.bench

warm-up:

• bench 40kgx5, 50kgx5, 60kgx3

main:

• bench 65kgx5, 75kgx5, 85kgx10-5-3 (113.3kg)
• moved pinky to ring
• easy 10 reps
• inclined bench 47.5kgx5, 57.5kgx18-9-5
• weighted pullups 35kgx5, 40kgx6-3-2
• db reverse curls 20kgx5, 20kgx18-9-5

me squat

lifts:

• squat 20kgx5, 60kgx3, 100kgx2, 140kgx1, 165kgx1 (5kg pr)
• stayed conservative - pretty tired after 531 squats + me deadlift yesterday
• random ring work

made some changes to training template:

• changed accessory work to target weak points:
• grip - kroc rows + snatch grip deads
• lower back - good mornings + snatch grip deads
• quads - leg press
• updated weights for main + accessory work
• calculated target reps for max rep sets
• minimal conditioning work to be done

new target lifts:

• squat - 195kg
• bench - 120kg
• deadlift - 227.5kg