Time to take Alan Thrall’s advice and incorporate heavy singles for all my competition lifts. It’s a real confidence boost if nothing else.
Monday 3/5
Squat: 315x1, 310x5x2, 310x4, 275x5x3, 250x5, 225x5
Feeling a lot of upper back rounding and forward lean on the heaviest sets. I can squeeze out a couple of reps that feel and look decent, then things start to break down.
Bench: 240x1, 232.5x3x3, 225x2
Slingshot Bench: 245x3x3
Wed 3/7
3-0-3 Tempo Squat: 235x5x6
Pin Press (Collarbone height): 140x5x3, 145x5, 135x5
Thursday 3/8
OHP: 165x3x3, 165x5
Friday 3/9
Deadlift: 415x1, 385x3, 365x5, 315x5
Slingshot Bench: 255x3x4
Monday 3/12
Squat: 325x1, 315x3x3, 280x5x3, 250x5x2
Bench: 245x1, 232.5x4x1
Benched at lunch, forgot to write it down.
Tuesday 3/13
Slingshot Bench: 250x5x3
Wednesday 3/14
Paused Deadlift: 330x5x2, 275x5, 225x5
Snatch Grip Deadlift: 275x5x2, 225x5
Thursday 3/15
OHP: 180x1, 167.5x5x3
Friday 3/16
Deadlift: 420x1, 385x5, 365x5, 340x5, 315x5
3-0-3 Tempo Squat: 225x5, 240x5, 225x5x5
Finally we arrive. An update on the day of training. Feels good to be a gangsta.
Squat: 330x1, 300x6x3, 275x6x3, 250x6, 225x6
Bench: 250x1, 225x5
Gotta wait for my lunchtime to bench more. Plan to do 4 or 5 more sets with 225 then throw on the slingshot for 3 or 4 more.
Tuesday 3/20
Pin press: 145x5x3, 150x5, 135x5
10 minutes on the C2 rower.
Weight: 215 lbs
Wednesday 3/21
Snatch grip deadlift: 275x5x3
Stiff Leg Deadlift: 275x5, 315x5x3
2 ct paused close grip incline bench: 185x6x3, 135x6
Intervals on C2 rower: 30secx10
Lunchtime 3-0-3 tempo squats: 250x5x5, 225x5
Thursday 3/22
Barbell Row: 225x6, 225x8x3
C2 rower: 30 secx10 intervals
Friday 3/23
Deadlift: 425x1, 385x5, 365x5, 340x5, 315x5
OHP: 185x1, 170x5x3
At lunch today I will be doing a bench variation and some C2 rowing.
Edited: No rowing, but I did slingshot bench
Slanger: 250x5, 230x3, 250x4, 225x5
For two weeks my time in the gym was more limited than normal.
I decided to hit one main lift per day for a week, then one variation per day for the next week.
3/26
Squat: 335x1, 300x5x2, 275x5
3/28
Bench: 255x1, 230x4x3
Slingshot Bench: 250x5x2, 255x5x2
3/29
Deadlift: 430x1, 385x5
3/30
OHP: 190x1, 160x5x4
All the big singles except bench were super grindy. I am done testing the boundaries of my heavy singles for a little while.
Tuesday 4/3
3-0-3 Tempo Squat: 225x6x4
Conventional Squat: 250x6x2
Wednesday 4/4
2 Count Paused Close Grip Bench: 185x8x2, 185x6
Thursday 4/5
Snatch Grip Deadlift: 225x6, 250x6
Friday 4/6
Pin Press (Nose Height): 160x6x4
I have felt like pooped warmed up in a waffle iron all week.
But what are you gonna do, not train?
Monday 4/9
Squats: 250x8x6, 225x8
Bench: 185x8x5
Slingshot Bench: 225x5
Tuesday 4/10
Snatch Grip Deadlift: 250x6x3
Conventional Deadlift: 275x6x2
Pin Press (nose height): 135x8x5
Wed 4/11
3-0-3 tempo squat: 225x6x3, 205x6x3
2-count paused close-grip bench press: 185x6x3
Thursday 4/12
Deadlift: 350x6x2, 315x6
OHP: 145x6x3
New week, new me.
Not really, same old me, same old stuff to do. Traveled over the weekend and did not sleep well at all Friday or Saturday night. Sleeping in my own bed and going to my regular gym was more like a vacation than the traveling I did.
Monday 4-16
Squats: 255x8x6, 225x8
Bench: 245x1, 225x3, 205x6x5
Slingshot Bench: 245x3x3
Tuesday 4-17
Rest. No bull, no jogging, no rowing, no bodybuilding, no curls, just rest. Felt great!
Wednesday 4-18
Pin squat: 250x6x3, 240x6x3
Snatch Grip Deadlift: 255x6x3
Paused OHP: 115x6, 115x5x2
Can’t stop myself.
Thursday 4-19
Close Grip 2 Count paused bench press: 160x8x4
C2 Rower: 10x30 sec intervals.
Friday 4-20
Deadlift: 405x1, 365x5x2, 315x6
Overhead Press: 160x3, 170x3, 165x3, 155x3, 135x5
Monday 4.23
Squat: 315x1, 295x3, 275x5, 260x8x5, 225x8
Bench: 250x1, 225x5, 210x5x5
Wednesday 4-25
Deficit Deadlift: 340x6x2, 315x6x2, 275x6
Paused OHP: 120x6x2, 115x5, 95x6
Incline Bench: 160x6, 160x5, 155x6, 135x6
I felt totally wrecked after pressing and bench was useless.
Thursday 4-26
Pin squat: 255x6x3, 245x6x3, 225x6
Unpinned squat: 225x6
2 count paused close-grip bench: 185x6, 190x6x3
1 count paused bench: 190x6x2
Friday 4-27
Deadlift: 410x1, 370x4x3, 215x6x2
OHP: 135x8, 140x8x4, 140x6
C2 Rower: 10 x 30 sec intervals
Weeight: 217 lbs
Monday 4-30
I took two scoops of pre-workout this morning, and I regret it terribly. Five hours later, still feeling jittery and having trouble sitting still.
If I try to remain positive; I did have a great squat workout this morning.
Squat: 325x1, 275x6x6, 250x6, 225x6
Incline bench: 160x6x4
Tuesday 5-1
Skipped the pre-workout this morning. The 800 mg of caffeine I had yesterday should be enough for the next several days.
Overhead Press: 155x5, 165x5, 155x5, 155x6 155x5, 155x6, 140x6x2
I think I’m doing something wrong with my press because I keep getting out of my groove and too far forward on the later reps. Need to film and review presses.
Deficit deadlift: 345x6x2, 315x6x2
I would really rather snatch grip deadlift, but there is only one bar that has knurling all the way to the bar ends and it is frequently taken already. Deficits are boring, might go back to paused deads soon.
Wednesday 5-2
Bench press: 250x1, 225x3, 210x5, 205x5x5, 185x5
Slingshot touch & go: 245x4, 245x5, 250x4
Thursday 5-3
Pin squat: 260x6x3, 250x6x3
Squat: 250x6, 225x6
Paused press: 125x6x3, 125x3
Press: 115x6, 95x6
Rowing machine: 10x30 sec intervals
Friday 5-4
Deadlift: 415x1, 350x5x4, 315x5
2 count paused close grip bench: 185x5x3
Monday 5-7
Squat: 330x1, 250x6x6, 225x8
OHP: 185x1, 150x5x6, 135x5
Row: 185x10x3
C2 Row machine: 10x30 second intervals