27/07/18 | Week 9 Day 4[/B]
Bodyweight: 77.5kg
2ct Pause Deadlift
355x4 @ 9
335x4 @ 9
315x4 @ 9
Volume: 12 | Tonnage: 4020 | Rest: 180s
Lmao. So after a a 48 hour work week with 5-6 hours sleep per night on day 4 of the week and on a calorie deficit, I absolutely obliterate all previous DL PRs. I turned a 1@8 comp DL into a 4@9 beltless pause dl in 3 weeks. Strength is weird. I think all I really needed was a deload. I could have smashed a 405 DL PR today.
Bench w /bands (+ ~60lbs tension at top)
125x8 @ 9
115x8 @ 9
Volume: 16 | Tonnage: 1920 | Rest: 180s
These are weird.
Press, beltless
105x7 @ 8
100x7 @ 8
95x7 @ 8
90x7 @ 8
Volume: 32 | Tonnage: 2730 | Rest: 120s
2ct Pause 1-arm DB Rows
45 x 8 reps x 5 sets
Volume: 40 | Tonnage: 3600 | Rest: 60s
45 plate is too light so I just paused each rep.
30/07/18 - Week 10 Day 1
Bodyweight: 77.3kg
Competition Squat
285x3 @ 6
285x3 @ 6
285x3 @ 6.5
285x3 @ 6.5
285x3 @ 7
285x3 @ 7.5
250x4 @ 6
250x4 @ 6
Volume: 26 | Tonnage: 7130 | Rest: 180s
Finally hitting comp depth pretty consistently. I think I found a grip that no longer irritates my elbow as well.
Competition Bench
185x4 @ 7
185x4 @ 7.5
185x4 @ 7.5
185x4 @ 8
185x4 @ 8
185x4 @ 8.5
185x4 @ 9
160x4 @ 7
160x4 @ 7
Volume: 36 | Tonnage: 6460 | Rest: 180s
185 for 7 sets of 4? Well that’s a huge volume PR.
Pendlay Row
190x6 @ 8
190x6 @ 8
190x6 @ 8
190x6 @ 8
Volume: 24 | Tonnage: 4560 | Rest: 90s
31/07/18 - Week 10 Day 2
Bodyweight: 76.4kg
Competition Deadlift
310x3 @ 9
310x3 @ 10
295x3 @ 9
275x3 @ 9
255x3 @ 9
225x4 @ 8
225x4 @ 8
Volume: 23 | Tonnage: 5235 | Rest: 180s
Wow. Okay. This pretty much confirms my suspicion that I do not tolerate high intensity deadlifts very well. After smashing a 355x4 @ 9 pause dl PR just four days ago, 310x3 comp is an @ 10? Okay. Same thing happens whenever I introduce 1@8s, they very quickly turn into @10s and regression occurs. I don’t feel I’m overshooting. Every dl PR I’ve ever set has been immediately after a few weeks of never touching more than 75%. I think I may stick to that style.
My squat and bench went fine, so this isn’t a systemic fatigue issue, it’s specific to the deadlift.
Pin Bench
165x5 @ 8
165x5 @ 8
165x5 @ 8
165x5 @ 8
Volume: 20 | Tonnage: 3300 | Rest: 180s
Squat, beltless
245x5 @ 6
245x5 @ 6
245x5 @ 6
Volume: 15 | Tonnage: 3675 | Rest: 180s
Wide Grip Cable Row
120x8x4
Volume: 32 | Tonnage: 3840 | Rest: 90s
02/08/2018 | Week 10 - Day 3
Bodyweight: 76.0kg
Yeah, I think I’m cutting a little too aggressively, today didn’t go so well. Dropped 5lbs / 3% bw in 2 weeks so far.
Pin Squat (Comp Depth)
315x2 @ 8.5
315x2 @ 9
295x2 @ 8.5
295x2 @ 9
Volume: 8 | Tonnage: 2440 | Rest: 180s
Did 315 for 4@9 last week, and only 2 this week. Oops. Time to eat a large pizza.
Competition Bench
160x4 @ 6
160x4 @ 6
160x4 @ 6
160x4 @ 6.5
160x4 @ 6.5
160x4 @ 7
Volume: 24 | Tonnage: 3840 | Rest: 180s
Closegrip Bench
195x3 @ 9
185x3 @ 8.5
Volume: 6 | Tonnage: 1140 | Rest: 180s
Chinups
Bodyweight x 8 reps x 4 sets
Volume: 32 | Tonnage:5350 | Rest: 90s
04/08/18 | Week 10 - Day 4[/B]
Bodyweight: 76.9kg
2ct Pause Deadlift
315x2 @ 9
295x2 @ 9
275x2 @ 9
275x2 @ 9
Volume: 8 | Tonnage: 3420 | Rest: 180s
355x4 @ 9 to 315x2 @ 9 in a week. Ouch. My back has been sore all week, similar pain to what I was having a few months ago. I have this irrational voice in my head telling me sumo is the ‘wrong’ way to deadlift (Thanks, Rip) but I really need to try something new. This isn’t working. High bar squats and sumo deadlifts to try and desensitize my cranky back.
Bench w /bands (+ ~60lbs tension at top)
135x7 @ 9
125x7 @ 9
Volume: 14 | Tonnage: 1820 | Rest: 180s
Bench is feeling smooooth. Haven’t had any elbow pain all week.
Press, beltless
95x8 @ 8
95x8 @ 8
95x8 @ 8
Volume: 24 | Tonnage: 2280 | Rest: 120s
2ct Pause 1-arm DB Rows
45 x 8 reps x 5 sets
Volume: 40 | Tonnage: 3600 | Rest: 60s
06/08/2018 | Week 15 - Day 1
Despite the deadlift woes, I’m really enjoying the programming, and I’ll take it into the meet. Bench and squat are doing really well, so why not. Doing the last 2 weeks to do a mock meet, then restarting from Week 1.
Bodyweight: 76.6kg / 168.5lbs
Competition Squat
355x1 @ 7
365x1 @ 8
300x3x3 @ 6
Volume: 11 | Tonnage: 3420 | e1rm: 396
The 365 was pretty heavy, but the 300lbs back offs were feathers. Definitely hitting depth now too.
Competition Bench
205x1 @ 7
215x1 @ 8
225x1 @ 9
175x3x4
Volume: 15 | Tonnage: 2745 | e1rm: 234
My very first 2 plate bench! Finally did it. Guess benching 4x a week works, huh?
Competition Press
115x5 @ 8
125x5 @ 9
115x5 @ 9
Volume: 15 | Tonnage: 1775 | e1rm: 149
08/08/2018 | Week 15 - Day 2
Bodyweight: 75.9kg / 167lbs
Competition Deadlift
300x3 @ 8
300x3 @ 8
300x3 @ 8
Volume: 9 | Tonnage: 2700 | e1rm: 348
No catastrophizing here, e1rm is only down 15%.
2ct Pause Bench
185x4 @ 8.5
180x4 @ 8
175x4 @ 8
175x4 @ 8
Volume: 16 | Tonnage: 2860 | e1rm: 215
09/08/2018 | Week 15 - Day 3
Bodyweight: 75.2kg / 165.2lbs
Pin Squat (comp depth)
315x1 @ 7
335x1 @ 8
295x4 @ 8
295x4 @ 8
295x4 @ 8
Volume: 14 | Tonnage: 4140 | e1rm: 364
Closegrip Bench
175x4 @ 7
185x4 @ 8
195x4 @ 9
185x4 @ 8.5
Volume: 16 | Tonnage: 2960 | e1rm: 226
Cool. Should theoretically be able to close grip 2 plates. Bench hasn’t progressed this well since the good ol’ SSLP days. For every 4 pounds I lose on deadlift, I gain 1 pound on bench press. Worth it.
Feet Up Bench
175x4 @ 9.5
165x4 @ 9
Volume: 8 | Tonnage: 1360
Really wasn’t sure what weight to target for a 4@9, took a guess at 175 and it was a bit of an overshoot.
11/08/2018 | Week 15 - Day 4
Bodyweight: 75.9kg / 167lbs
Competition Deadlift (Sumo)
315x1 @ 7
335x1 @ 8
295x4 @ 9
285x4 @ 8.5
285x4 @ 8.5
Volume: 14 | Tonnage: 4140 | e1rm: 364
Austin’s latest instagram story was the final straw to just try sumo lol. Back felt amazing this session, and getting into a very strong neutral back position was a piece of cake. Definitely feel weaker sumo vs conv, but that could just be because I’ve never really trained sumo. We’ll see how it progresses!
TnG Bench
190x3 @ 7
200x3 @ 8
210x3 @ 9
200x3 @ 9
190x3 @ 8.5
Volume: 15 | Tonnage: 2970 | e1rm: 236
Anything over 190 used to be intimidating and now I’m repping out 210. Nice.
13/08/2018 | Week 16 - Day 1
Bodyweight: 76.5kg / 168.3lbs
Competition Squat
355x1 @ 7
365x1 @ 8
325x2x3 @ 7
Volume: 8 | Tonnage: 2660 | e1rm: 396
Been slacking too hard on squats the last 3 mobths, e1rm hasn’t improved much. No one’s fault but my own. Still, I’ll go for a lifetime PR of 385 on Saturday. Then get my act together to get into the 400s for meet day.
Competition Bench
205x1 @ 7
215x1 @ 8
195x2x3 @ 6.5
Volume: 8 | Tonnage: 1590 | e1rm: 234
Butt actually came off the bench a tiny bit on the 215, that usually never happens. Guess I’ll have to be more mindful of it. Bench felt solid af as usual though. I’ll go for a 230-235 PR Saturday.
14/08/2018 | Week 16 - Day 2
Bodyweight: 75.4kg
Competition Deadlift (Sumo)
315x1 @ 7
335x1 @ 8
300x2 @ 6
300x2 @ 6.5
Volume: 6 | Tonnage: 1850 | e1rm: 364
335 single felt much better than it a few days ago. Was tempted to go higher but I’m saving myself for Saturday.
Competition Bench
195x1 @ 6
195x1 @ 6.5
195x1 @ 7
195x1 @ 7
Volume: 4 | Tonnage: 780
Just reminding my body I need it to perform exceptionally well at this arbitrary movement pattern in a few days.
15/08/2018 | Week 16 - Day 3
Bodyweight: 75.3kg
Competition Squat
315x1 @ 6
335x1 @ 7
295x2x2
Volume: 6 | Tonnage: 1830
Competition Bench
195x1 @ 6
185x2x3
Volume: 7 | Tonnage: 1305
Competition Deadlift (sumo)
300x1 @ 6
275x2x2
Volume: 5 | Tonnage: 1400
16/08/2018 | Week 16 - Day 4
Bodyweight: 75.1kg
Competition Squat
275x3x2
Volume: 6 | Tonnage: 1650
Competition Bench
175x3x3
Volume: 9 | Tonnage: 1575
Competition Deadlift (sumo)
275x3
Volume: 3 | Tonnage: 825
Just a whole buncha warmups.
Saturday mock meet goalz:
Squat: 385x1 @ 10
Bench: 235x1 @ 10
Deadlift (sumo): 365x1 @ 10
https://www.instagram.com/p/BmpHF_Jh-dI/?utm_source=ig_share_sheet&igshid=16pr4qsit2t6j
Summary and video of today’s mock meet.
Squat: 385 (lifetime PR)
Bench: 215 (disappointed by this, bench was going so well)
Deadlift: 365
What are you gonna do, paint the walls? I mean not log.
Sah dudes. Starting this up again to log the 3-week peaking template. I’m 3 weeks out from my very first meet and doing the ‘fast peak’ option cuz I love me some volume. Competing in the 83kg class even though I’ll weigh in around ~78kg, since Leah convinced me via Instagram Live to not bother cutting to 74kg.
T-minus 3 weeks
Week 1 Day 1 | 18/11/2018
Bodyweight: 78.1kg
Competition Squat (High Bar)
315lbs x 1 rep @ 6
335lbs x 1 rep @ 7
345lbs x 1 rep @ 8
295lbs x 4 reps x 4 sets
e1rm: 375
Competition Bench
205lbs x 1 rep @ 6
215lbs x 1 rep @ 7
225lbs x 1 rep @ 8
190lbs x 3 reps x 5 sets
e1rm: 244
Pin Bench
165lbs x 4 reps @ 7
175lbs x 4 reps @ 8
185lbs x 4 reps @ 9
175lbs x 4 reps @ 8
Today I gave myself just one cue: “pull harder”. Guess it worked, because I just pulled my first 4 plate deadlift. It was a YOLO but whatever, I’ll tame myself til meet day.
Week 1 Day 2 | 20/11/2018
Bodyweight: 78.2kg
Competition Deadlift
355lbs x 1 rep @ 7
375lbs x 1 rep @ 8
405lbs x 1 rep @ 10 (PR)
345lbs x 4 reps @ 9
325lbs x 4 reps x 2 sets
e1rm: 405
Closegrip Bench (comp pause)
205lbs x 1 rep @ 7.5
210lbs x 1 rep @ 8
200lbs x 3 reps @ 9
185lbs x 3 reps x 3 sets
e1rm: 228
High Bar Squat, beltless
255lbs x 6 reps @ 6
265lbs x 6 reps @ 7
275lbs x 6 reps @ 8
100.2 degrees of sick today, but what am I gonna do, not train? Ain’t no viral infection gonna stop this squatty boi. Ibuprofen, a bottle of Buckley’s, a gallon of coffee, a box of Kleenex, and some heavy metal.
Week 1 Day 3 | 22/11/2018
Bodyweight: 78.3kg
2ct Pause High Bar Squat, beltless
305lbs x 1 rep @ 6
315lbs x 1 rep @ 7
325lbs x 1 rep @ 8
305lbs x 3 reps @ 9
290lbs x 3 reps x 2 sets
e1rm: 353
2ct Pause Bench
195lbs x 1 rep @ 6
205lbs x 1 rep @ 7
215lbs x 1 rep @ 8
205lbs x 3 reps @ 9
195lbs x 3 reps x 2 sets
e1rm: 234
Press, beltless
105lbs x 6 reps @ 7
115lbs x 6 reps @ 8 x 3 sets
The only thing I really have to stand on is my 45lbs bumper plates which are a whopping 3 inches. Figured it was close enough to 2", but boy is 3 inches a long way down - bar was basically at my feet. Found it pretty hard to judge RPE on these. Every set felt ridiculously heavy but on camera they moved pretty smooth. 335 may have been a little conservative 1@8, but oh well.
Week 1 Day 4 | 24/11/2018
Bodyweight: 78.4kg
3" Deficit Deadlift, beltless
315lbs x 1 rep @ 6
325lbs x 1 rep @ 7
335lbs x 1 rep @ 8
325lbs x 3 reps @ 9
315lbs x 3 reps x 2 sets
e1rm: 364
2ct Pause Bench
205lbs x 1 rep @ nailed it
215lbs x 1 rep @ 7
225lbs x 1 rep @ 8.5
205bs x 3 reps @ 9
190lbs x 3 reps x 3 sets
e1rm: 238
RDLs
255lbs x 6 reps @ 7
265lb x 6 reps @ 8 x 3 sets
T-minus 2 weeks
Squat felt really strong today, although I was seeing some stars on my last triple. Felt weak on bench, 225 was much harder than normal. Bench has felt plateaued for a few weeks now, but this is my last high volume bench session 'til meet day, so maybe bleeding some fatigue will help.
Week 2 Day 1 | 26/11/2018
Bodyweight: 78.5kg
Competition Squat (High Bar)
335lbs x 1 rep @ 7
350lbs x 1 rep @ 8
285lbs x 5 reps x 1 set
320lbs x 3 reps x 3 sets
e1rm: 380
Competition Bench
205lbs x 1 rep @ 7
215lbs x 1 rep @ 8
225lbs x 1 rep @ 9
195lbs x 3 reps x 5 sets
e1rm: 234
Pin Bench
170lbs x 4 reps @ 7
180lbs x 4 reps @ 8
190lbs x 4 reps @ 9
180lbs x 4 reps @ 8.5
Today was a reaaaaal nice training day. 380 was my e1rm DL just a few weeks ago and today it popped off the ground like a feather. Real smooth. Got my sights on a 415 PR for meet day now. Bench felt great for once too. 11 days out.
Week 2 Day 2 | 28/11/2018
Bodyweight: 78.5kg
Competition Deadlift
360lbs x 1 rep @ warmup
380lbs x 1 rep @ 7.5
365lbs x 3 reps @ 9
350lbs x 3 reps x 2 sets
e1rm: 418
Closegrip Bench (comp pause)
205lbs x 1 rep @ 7
215lbs x 1 rep @ 8
205lbs x 3 reps @ 9
190lbs x 3 reps x 3 sets
e1rm: 234
High Bar Squat, beltless
255lbs x 6 reps @ 6
265lbs x 6 reps @ 7
275lbs x 6 reps @ 8 x 2 sets