Squats seem to be peaking well, but bench e1rm has been plateaued for about 4 weeks now and hasn’t budged so far on this peak. 9 days out, we’ll see what happens.
Week 2 Day 3 | 30/11/2018
Bodyweight: 78.6kg
2ct Pause High Bar Squat, beltless
325lbs x 1 rep @ 7
335lbs x 1 rep @ 8
315lbs x 3 reps @ 9
300lbs x 3 reps x 2 sets e1rm: 364
2ct Pause Bench
205lbs x 1 rep @ 7
215lbs x 1 rep @ 8
200lbs 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
One week out. 340 felt like an honest @8 but 325x3 was no where near a 9. These deficits are deceptive in their subjective difficulty. Bench … no comment. It is what it is. This is the last ‘volume’ day (lol @ calling 11 reps volume), just some heavy singles then prime time.
Week 2 Day 4 | 02/12/2018
Bodyweight: 78.6kg
3" Deficit Deadlift
330lbs x 1 rep @ 7
340lbs x 1 rep @ 8
325lbs x 3 reps @ 8
315lbs x 3 reps x 2 sets e1rm: 370
2ct Pause Bench
205lbs x 1 rep @ 7.5
210lbs x 1 rep @ 8
200bs x 3 reps @ 9
185lbs x 3 reps x 3 sets e1rm: 228
RDLs
255lbs x 6 reps @ 7
265lb x 6 reps @ 8 x 3 sets
My openers are all @7. Making sure they’re light and I can nail them. It’s my first meet, so I want to account for stage freight, different bar / bench / plates, different room temperature, different vibe / atmosphere, etc etc etc, so I’m keeping my openers light.
Lifted first thing this morning (I’m usually an evening trainer), fasted, no caffeine, no music, and furnace cranked to make it uncomfortably warm. Preparing for suboptimal conditions, heh.
Week 3 Day 1 | 04/12/2018
Bodyweight: 78.6kg
Competition Squat Warmups:
20kg x 10 reps x 2 sets
70kg x 5 reps
110kg x 3 reps
125kg x 1 rep
135kg x 1 rep
145kg x 1 rep
Opener:
152.5kg / 335lbs @ 7
Back offs:
145kg x 3 reps @ 8.5
Competition Bench Warmups:
20kg x 8 reps x 2 sets
45kg x 5 reps
60kg x 3 reps
75kg x 1 rep
82.5kg x 1 rep
87.5kg x 1 rep
Opener
92.5kg / 205lbs @ 7
Back offs:
87.5kg x 3 reps @ 8 x 2 sets
Competition Deadlift
Warmups
20kg x 10 reps
70kg x 5 reps
110kg x 3 reps
125kg x 1 rep
140kg x 1 rep
155kg x 1 rep