squat 2.4, bench 17

squat 

184x2x4

went narrow again. gotta find the right groove to sit back in so i dont lean too far forward.

bench (3s pause)

116x2x2

128.5x2x2

bench (comp pause)

141x1

butt off + a bit of a heave. keep more tension at the bottom.

bench 16, deadlift 4.heavy

bench (3s pause)
112.5x2x2
125x2x2

bench (comp pause)
137.5x1
140x1

deadlift
205x3
217.5x2
232.5x2x3

squat 2.3, bench 15

squat 

148x6x4

bench (3s pause)

106x3

116x3

126x3

bench (comp pause)

136x1

bench 14, deadlift 4.volume

bench (3s pause)
104x2x3
114x2x3
124x2x3

bench (comp pause)
136x1

deadlift
192.5x4x4

squat 2.2, bench 13

squat
175x3x5

damn shag the wide stance cant take this anymore gonna move back to my narrow stance

bench (2s pause)
107x3x2
130x1 (loaded the bar wrongly wth)
120x3x2

bench (comp pause)
134x1

bout 1/3 done with the bench program. feels pretty good so far making some nice gains. daily max has moved from 110 to 134. long pauses and focus on technique helping with the speed off the chest. hopefully more to come.

bench 12, deadlift 3.volume

bench (5s pause)
92x3, 92x5, 92x3
105x3, 105x5, 105x3
117x3, 117x3 (3s), 117x2, 117x3 (2s)

bench (comp pause)
132x1

deadlift
186x5x5

sumo
146x5x5

squat 2.1, bench 11

squat
155x5x5

bench (3s pause)
107x2, 115x3, 122x2

bench (comp pause)
130x1

felt pretty smooth. going up to 290/132 next session

bench 10, deadlift 3.heavy

bench (5s pause)

107x3, 107x4, 107x3

117x2-1, 107x4, 112x3

bench (comp pause) 

130x1

deadlift

205x3

217x2

235x1x3

shaggy. 

squat 1.5, bench 9

squat
160x4x5

in olys. felt kinda weird with the wide stance. switching back to chucks.

bench (3s pause)
107x2, 107x3, 107x2
117x2, 117x3, 117x2

bench (comp pause)
127x1

bench 8, deadlift 2.volume

bench (5s pause)
102.5x3
110x5
117.5x3

bench (comp pause)
127x1

deadlift
180x5x5

sumo
140x5x5

squat 1.4, bench 7

squat
180x2x4

bench (3s pause)
87.5x2, 87.5x3, 87.5x2
100x2, 100x3, 100x2
112.5x2, 112.5x3, 112.5x2

bench (comp pause)
125x1

felt easy. move up next session.

bench 6, deadlift 2-heavy

bench (5s pause)
86kgx2, 86kgx3, 86kgx2
98kgx2, 98kgx3, 98kgx2
111kgx2, 111kgx3, 111kgx2

bench (comp pause)
125kgx1

remember to explode faster and not cruise through. increased jump amounts. feels better. tough but not dying.

deadlift
207kgx3
211kgx2
225kgx2x3

shag sia the top set. feeling more glute work with new stance.

pullups
12x2, 13x2

squat 1.3, bench 5

squat
60kgx5x2
100kgx5x2
143kgx6x4

worked on staying more upright. feels slower out of the hole compared to when i lean. knees coming in a little out of the hole. find a consistent stance width.

bench (2s pause)
105kgx3, 110kgx5, 120kgx2

bench (comp pause)
123kgx1

6 weeks later

its been 6 weeks since i last logged my training here. since then, i've taken time off to rest my shoulder, then back, took a trip to hanoi, and experimented with my programming and technique somewhat.

came across the russian powerlifting standards while reading random stuff on the interwebz. kinda humbling to see that i'm still a level 1 noob. made me rethink the need for variation at the expense of focus on the competition lifts. here are the standards if anyone even reads this.

russian powerlifting standards:

Classification	67.3	75.0	82.3	90.0	100.0	110.0	125.0	125+
Youth 2	287.5	310	332.5	350	367.5	380	387.5	395
Youth 1	360	392.5	417.5	437.5	462	475	487.5	495
Level 3	417.5	455	485	510	535	555	567.5	575
Level 2	457	497.5	532.5	557.5	585	605	620	630
Level 1	458	527.5	565	592.5	620	640	665	667.5
CMS	520	565	602.5	632	665	687.5	700	715
MS	570	620	660	692.5	727.5	752.5	767.5	782.5
MSIC	632	692.5	745	785	827.5	857.5	882.5	912.5

anyway, in full russian spirit i've decided to run 3 separate cycles for my squat, bench, and deadlift. i've arranged them in a way that has me squatting twice, pulling twice, and benching four times each week. the main reason behind this is to focus on the main lifts, allowing the mind-numbing volume to reinforce technical adjustments. in general these adjustments are made in an effort to improve lifting efficiency in terms of leverages and load distribution amongst muscle groups. 

for the squat, the stance has been widened and feet turned out to reduce rom as the knees track forward way less, and to distribute more of the load to the posterior chain which i assume is a strong point for me. hopefully this increases the carryover between the squat and deadlift. for the deadlift the feet are turned out slightly, allowing the knees to push out slightly at the bottom, increasing the amount of legs and glutes involved. the weight is also brought back to just in front of the heel. for the bench, grip has been brought in to pinky on ring, tuck has been increased significantly, and bar is now lowered to the upper abs (or where the upper abs would be if i actually had abs). weight is distributed between the feet and traps, with nothing on the glutes. that's about it i guess. 

been at this for the past week, and it feels good so far. here's how training has looked:

monday

squat 

148kgx5x5

bench (3s pause) 

80x3, 80x5, 80x3

90x3, 90x5, 90x3

100x3, 100x5, 100x3

bench (comp pause)

116x1

tuesday

bench (5s pause)

101x2, 106x3, 111x2

bench (comp pause)

118x1

deadlift

201x3, 211x2, 220x1x3

thursday

squat

168x3x5

bench (3s pause)

103x3, 103x5, 103x3

111x3, 111x4, 111x3

bench (comp pause)

118x1

saturday

bench (5s pause)

103x2, 103x3, 103x2

111x2, 111x3, 111x2

bench (comp pause) 

120x1

deadlift

174x5x5

sumo 

140x5x3