Dave's training

12 week strength, Week 1 Day 1

Squats 5x205 lbs@7 5x225@8 5x245@9
OHP 5x105@7 5x115@8 5x125@9
DB Rows 10x60s 10x70s 10x80s

12 week strength, Week 1, Day 2

Deads 5 x 275 @7, 5 x 315 @8, 5 x 335 @9
1 count Pause Bench 5 x 155 @7, 5 x 175 @8, 5 x 195 @9
3-0-3 Squats 10 x 95,10 x 135,10 x 155,10 x 175 @9

Few sets of fat grip curls, tricep pushdowns and weighted chins.

12 Week Strength, Week 1, Day 3

Squats, no belt 4x185, 4x205, 4x225
Slingshot Bench 4x185, 4x205, 4x225
Close Grip Incline Bench 10x115, 10x135, 10x145

Pretty sore and tired last night which made me very happy for RPE. Starting to adjust a bit to higher calories again.

12 week strength, week 1cday 4

Block pulls - worked up to 365x4@9
Close grip bench - worked up 195x4@9
RDLs - worked up to 235x10@9

Feeling pretty good and ready for the volume. My goal is to compete at the beginning of June. I’ve taken off a lot of weight (approximately 40 lbs) in the past year and kept it off. I’m going to slowly gain a bit of weight over the next 13 weeks and I really hope to surpass my old total of 940 lbs at a much lower body weight.

12 week strength, week 2 day 1

squats 1@8 285 lbs, 5x5 225 lbs
ohp 1@8 135, 5x5 110 lbs
db rows 10x50, 10x60, 10x70, 10x65

Last night’s training:

12 week strength, week 2 day 2

Deads 1@8 385 lbs, 5x5 315 lbs
Bench 1@8 225, 5x5 180 lbs
3-0-3 tempo squats - worked up to 10x175, backoff set 165x10

Bit of a rushed one today and had to be in 2 parts::

12 week strength, week 2 day 3

Beltless Squats 245x4 @9, 235x4
Slingshot Bench 245x4@9, 234x4
CG Incline Bench 135x10, no backoff sets

12 week strength, week 2 day 4

Block pulls - worked up to 365x4, 345x4
Close Grip Bench - wirked up to 205x4, 195x4
RDL’s - worked up to 245x10, 235x10