**Week 1 - Day 1**
Operation Boulder Shoulders
Bodyweight: 160.0lbs
Competition Squat
315x1 @ 7
335x1 @ 8
270x5x5
Competition Press
122.5x1 @ 7
130x1 @ 8
107.5x4x5
Closegrip Incline Bench
95x10 @ 7
105x10 @ 8
100x10 @ 8
Went a little conservative on my 1@8’s. Everything felt solid today.
Week 1 - Day 2
Bodyweight: 160.0lbs
Competition Deadlift
315x1 @ 8
255x5x5
Rebuilding my deadlift with proper technique. No more rounded lumbar.
Competition Bench
190x1 @ 7
200x1 @ 8
165x4x5
Beltless Squats
185x10 @ 7
200x10 @ 8
190x10 @ 8
10 rep squats are my least favourite thing to do.
Week 1 - GPP 1
Bodyweight: 160.0lbs
Wide Grip Cable Rows
80lbs x AMRAP 7 mins
Total: 84
Sets: 17, 12, 12, 11, 10, 9, 8, 5
Planks
Bodyweight x AMRAP 7 mins
Total: 3m 15s
Sets: 30s, 30s, 30s, 30s, 30s, 45s
Dumbbell CurlzZz
20lbs x AMRAP 3.5 mins
Total: 40
Sets: 19, 8, 6, 4, 3
LISS Cardio
Brisk Walk x 30 mins
(Home gym, no cardio equipment 
)
Week 1 - Day 3
Bodyweight: 160.4lbs
2ct Pause Squat
235x4 @ 7
250x4 @ 8
250x4 @ 8
250x4 @ 8
Pin Press (shoulder level)
95x4 @ 7
100x4 @ 8
100x4 @ 8
100x4 @ 8
Closegrip Bench Press
115x10 @ 7
125x10 @ 8
120x10 @ 8
Week 1 - Day 4
Bodyweight: 160.8lbs
Rack Pulls (mid shin)
255x4 @ 7
275x4 @ 8
275x4 @ 8
275x4 @ 8
Form was good. Back quite straight throughout lift.
Press, paleo raw
100x4 @ 7
105x4 @ 8
105x4 @ 8
105x4 @ 8
SLDL
145x10 @ 7
155x10 @ 8
150x10 @ 8
Week 1 - GPP 2
Bodyweight: 160.4lbs
Lat Pulldowns
75lbs x AMRAP 7 mins
Total: 80
Sets: 18, 12, 10, 10, 9, 8, 7, 6
Planks
Bodyweight x AMRAP 7 mins
Total: 3m 25s
Sets: 30s, 30s, 30s, 30s, 30s, 55s
Barbell CurlzZz
50lbs x AMRAP 3.5 mins
Total: 40
Sets: 12, 10, 10, 8
LISS Cardio
Brisk Walk x 30 mins
(Home gym, no cardio equipments t
Week 1 - GPP 2
Bodyweight: 160.4lbs
Lat Pulldowns
75lbs x AMRAP 7 mins
Total: 80
Sets: 18, 12, 10, 10, 9, 8, 7, 6
Planks
Bodyweight x AMRAP 7 mins
Total: 3m 15s
Sets: 30s, 30s, 30s, 30s, 30s, 45s
Barbell CurlzZz
50lbs x AMRAP 3.5 mins
Total: 40
Sets: 14, 10, 7, 5, 4
Week 2 - Day 1
Bodyweight: 161.0lbs
Competition Squat
315x1 @ <7
340x1 @ 9
272.5x5x5
Went on my toes a bit and bar rolled up my back on the 340. Calling it an @9 due to technical failure.
Competition Press
125x1 @ 7
132.5x1 @ 8
110x4x5
Closegrip Incline Bench
95x10 @ 7
110x10 @ 8.5
100x10 @ 7.5
Week 2 - Day 2
Bodyweight: 161.0lbs
Competition Deadlift
295x1 @ <7
325x1 @ 8
260x5x5
Competition Bench
190x1 @ 7
202.5x1 @ 8
167.5x4x5
Beltless Squats
185x10 @ 7
200x10 @ 8
200x10 @ 8
Week 2 - GPP 1
Bodyweight: 160.8lbs
Wide Grip Cable Rows
100lbs x AMRAP 3.5 mins
Total: 36
Sets: 10, 9, 9, 8
Lat Pulldowns
80lbs x AMRAP 3.5 mins
Total: 43
Sets: 12, 11, 10, 10
Barbell Curls
60lbs x AMRAP 3.5 mins
Total: 26
Sets: 8, 7, 6, 5
Planks
Bodyweight x AMRAP 7 mins
Total: 3m 30s
Sets: 45s, 45s, 30s, 30s, 30s, 30s
Week 2 - Day 3
Bodyweight: 161.0lbs
2ct Pause Squat
245x4 @ 7
260x4 @ 8
260x4 @ 8
260x4 @ 8
Pin Press (shoulder level)
100x4 @ 7
105x4 @ 8
105x4 @ 8
105x4 @ 8
Closegrip Bench Press
120x10 @ 7
130x10 @ 8
120x10 @ 8
Burn baby, burn.
Week 2 - Day 4
Bodyweight: 161.4lbs
Rack Pulls (mid shin)
265x4 @ 7
285x4 @ 8
285x4 @ 8
285x4 @ 8
Press, beltless
102.5x4 @ 7
107.5x4 @ 8
107.5x4 @ 8
107.5x4 @ 8
SLDL
145x10 @ 7?
155x10 @ 7?
165x10 @ 8?
165x10 @ 8?
These just feel like cardio
Week 2 - GPP 2
Bodyweight: 161.2lbs
Chinups
Bodyweight x AMRAP 7 mins
Total: 35
Sets: 8, 5, 5, 4, 4, 4, 3, 2
I haven’t done real chinups in about 12 weeks, and apparently really paid for it. I used to be able to do 17 for a single set (granted I was 10+ lbs lighter), these were hard today.
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 38
Sets: 10, 10, 9, 9
Planks
Bodyweight x AMRAP 7 mins
Total: 3m 30s
Sets: 45s, 45s, 30s, 30s, 30s, 30s
LISS
60 minute walk
Week 3 - Day 1
Bodyweight: 161.4lbs
Competition Squat
325x1 @ 7
345x1 @ 8
275x5x5
Here’s my top single. Lifted at my buddy’s place with suboptimal lighting, so can’t confirm depth, but it definitely looks like I hit it. Rep was a little slow, but to be fair, all my squats are slow. Rep felt real good.
Competition Press
125x1 @ 7
135x1 @ 8
112.5x4x5
Felt really easy today.
Closegrip Incline Bench
105x10 @ 7
115x10 @ 10 whoops
105x10 @ 9
Fatigued real fast on these today. Oh well.
Week 3 - Day 2
Bodyweight: 161.2lbs
Competition Deadlift
315x1 @ 7
335x1 @ 8
265x5x5
This is the easiest 335 has felt in 6 weeks now. Backing off the intensity has really helped I think.
Competition Bench
190x1 @ easy
205x1 @ 8
170x4x5
Beltless Squats
195x10 @ 7
210x10 @ 8
200x10 @ 8
I’m adapting! These are getting way easier. My conditioning is so subpar.
Week 3 - GPP 1
Bodyweight: 161.6lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 36
Sets: 12, 9, 8, 7
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 38
Sets: 10, 10, 9, 9
Planks
Bodyweight x AMRAP 8 mins
Total: 3m 45s
Sets: 45s, 45s, 45s, 30s, 30s, 30s
Week 3 - Day 3
Bodyweight: 161.6lbs
2ct Pause Squat
245x4 @ 7
260x4 @ 8
260x4 @ 8
260x4 @ 8
260x4 @ 8
Pin Press (shoulder level)
100x4 @ 7
105x4 @ 8
105x4 @ 8
105x4 @ 8
105x4 @ 8
Closegrip Bench Press
120x10 @ 7
130x10 @ 8
125x10 @ 8
Week 3 - Day 4
Bodyweight: 161.6lbs
Rack Pulls (mid shin)
265x4 @ 7
285x4 @ 8
285x4 @ 8
285x4 @ 8
285x4 @ 8
I felt strong with these today, very conservative @8s. I feel a deadlift comeback on the horizon. Slow and steady.
Press, raw
105x4 @ 7
110x4 @ 8
110x4 @ 8
110x4 @ 8
110x4 @ 8
SLDL
165x10 @ 7
175x10 @ 8
165x10 @ 8
Week 3 - GPP 2
Bodyweight: 161.2lbs
Chinups
Bodyweight x AMRAP x 4 sets
Total: 37
Sets: 12, 9, 9, 7
Dumbbell Curls
20lbs x AMRAP x 4 sets
Total: 38
Sets: 11, 9, 9, 9
Planks
Bodyweight x AMRAP 8 mins
Total: 3m 45s
Sets: 45s, 45s, 45s, 30s, 30s, 30s
Week 4 - Day 1
Bodyweight: 162.0lbs
Competition Squat
330x1 @ 7
350x1 @ 8.5
275x5x5
Competition Press
130x1 @ 7
137.5x1 @ 8
115x4x5
Closegrip Incline Bench
95x10 @ 7
105x10 @ 8
100x10 @ 8
95x10 @ 8