Comp deadlift
380x5, 465x1@8, 380x5x4
Comp bench
240x5, 292.5x1@8, 245x5x5
3-0-3 tempo squats
175x8, 185x8x3
Very happy with this training session. It seems like things are starting to click.
6/14
3ct paused squat
275x4, 285x4, 300x4@9, 285x4x2
TnG Bench
245x4, 255x4, 275x4@9, 260x4x2
3ct paused above forehead press
105x8x4
These are terrible and they should feel bad about that.
My R shoulder was achey all day and I was dreading having to get the bar in the rack position on the squat, pissing it off more, then benching. However, it’s just pain in my case. It’s not really affecting my strength unless I let it.
So I went ahead anyway I like I usually do, ignoring the fact that the shoulder hurts, and I may have PR’ed my TnG bench!
2ct paused deadlift
330x4, 340x4, 360x4, 370x4@9 350x4, 335x4.
I dropped the weight on the last set because on the last rep of the previous set I felt a bit of a tweak in my low back as it got just a bit loose on these. I thought adjusting the load and just doing the last set was prudent.
2ct paused 2 board bench
245x4, 255x4, 265x4@8.5, 250x4x2
3ct paused RDL
225x8, 245x8x3
Comp squat
330x3, 350x3, 360x3@9, 310x4x5
Jordan changed my 1@8 to a 3@9 this week. This is 5 pounds off my all time triple. Good.
Comp press 180x1, 185x1@9.5, 160x3x5
This was sort of a mess. My R shoulder was bugging me during this and I should have stopped at 180. I’d like to have nothing hurt at some point. That would be neat.
3ct paused close grip bench
160x8, 170x8x2
Shoulder hurt here but we did it anyway.
Comp deadlift
400x4, 440x1, 475x1@8.5, 400x4x5.
I didn’t like my back position on the single at 475, so I ticked the RPE up a half a point. Need to try harder to maintain a flat back off the floor.
Comp bench
255x3, 265x1, 285x1, 292.5x1@8, 260x3x5
R shoulder doesn’t like this but I press on anyway. I think it’s biceps tendon fuckery. It doesn’t seem to be affecting my strength unless I let it. With a meet a month away I can’t just not bench. Gotta get through.
SSB Squat
210x8x3.
After consulting with the big man, I subbed out 3-0-3 squat to save my shoulder from some work racking the bar. I remember last week after 3-0-3 squats (after benching) the shoulder was super pissed.
3ct paused deadlift
275x4, 280x4, 290x4@9.5, 267.5x4x3
10 lbs and a half a RPE off from last week… hmm.
Tng bench
235x4, 255x4, 277.5x4@9, 255x4x3
3ct paused press
95x8x3.
These can go to hell.
2ct paused deadlift
340x4, 360x4, 370x4@9, 340x4x3
530 tempo bench
205x4, 225x4, 235x4@9, 215x4x3
3ct paused rdl
245x8x3
Comp squat
330x3, 360x1, 375x1@8, 332.5x3x2
Felt pretty strong today. Started new peaking blocks leading up to my meet today. Looking to push this up here in the next few weeks.
TnG Bench
295x1@8, 270x3x3
5-3-0 Tempo pin bench
185x5, 205x5, 215x5x2
6/27
Comp deadlift
420x3, 455x1, 477.5x1@8, 420x3x5
Comp bench
270x3, 285x1, 290x1@7.5, 270x3x2
2ct paused safety bar squat
190x5, 210x5, 230x5x2
Squat with chain. Add ~80lbs of chain to these
295x1@8, 285x3@9, 270x3
TnG Bench
295x1@8, 282.5@9.5, 270x3
6-0-0 tempo bench
205x5x2
On the road this weekend. Dropped into CrossFit Rise in Schaumburg, IL.
2" deficit deadlift
195 kgx1@8, 190x3@9, 180x3
5-3-0 tempo bench
255 lbsx1@8, 245x3@9, 230x3. Still trying to get this shoulder in shape.
Rows 235x5x2
About three weeks out
Comp squat
340x3, 365x1, 380x1@9, 330x3x2
Overshot a bit here but not terrible. Really wanted 380@8
Tng bench
270x3, 285x1@9, 260x3x2. R shoulder pain and a little R elbow pain now. I think I should amputate.
Pin bench
185x5, 205x5, 215x5x2.
7/3
comp deadlift
477.5x1@8, 440x3x3
comp bench
295x1@8.5, 270x3x3
2ct paused SSB squat
190x5, 210x5, 230x5x2
squat + chains. Add ~80lbs of chain to these
325x1@8, 310x3@8.5, 295x3x2. Felt pretty strong here. This is markedly increased over last week
TnG Bench
285x1, 275x3, 260x3x2.
6-0-0 tempo bench
175x5, 185x5, 205x5x2
2" deficit deadlift
435x1@8, 420x3@9-9.5, 400x3x2
2ct paused bench
275x1@8, 265x3@10, 250x3x2. Overshot the RPE on the top triple. Oops. Probably shouldn’t have done that but it is what it is.
This is about 10lbs off my best recent 2ct paused bench single. I think my bench may be receding a bit. Or it might be in my head.
Rows 210x5, 225x5, 245x5x2
Comp squat
360x1@8, 350x3, 340x2x3
Tng banch
275x1@8, 265x2x3
Pin bench
225x5x2
Last week of training before the meet. My shoulder is not happy so we’re changing it up a bit this week. Not doing comp bench until Friday. All SSB squats this week. Hopefully this gives things a bit to call down.
Comp deadlift
477.5@9, 440x3x3
Skipped comp bench to give shoulder a rest - will bench Friday
3ct paused SSB squats
190x5, 210x5, 230x5x3.
Meet is next Saturday. Things have been going well in the lifts until my shoulder continued to act up and my squat took a down turn in the last few weeks. I’m hoping that a next week’s taper will help!
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SSB squat + chains (add 80lbs)
260x1, 250x3@9, 240x3
No benching today. Will comp bench tomorrow.
Beltless deadlift
455x1@8, 440x3, 415x1
Comp bench
285x1, 295x0. Something went wrong here and I had to bail. Shoulder felt fine, but bagged the rest of the back off work.
Pendlay Rows
235x5x2
After talking with the big man over DMs, we decided to get back in the gym and hit another single @8 on the bench.
Worked up to 300@8.5. shoulder pain was improved for sure. This pleases me.
Openers:
squat: 375x1@ ~8. Openers always feel to heavy to me. This was no different. Had to take a bit wider grip and let my wrists go into flexion to avoid upsetting the shoulder too much. I think after this meet I need to rethink my squat grip. I can’t have this shit happen again.
Bench: 285x1@7.5 - This felt decent, moved well. Shoulder isn’t as pissed off. Went up to try 292.5 and it went, but about a 9. Not my best rep as I got a little loose at the bottom. The shoulder wasn’t 100% on board here. It better get on board, though, because meet day is coming! 