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