2ct Sumo: 177.5, 185, 190, 180x4.
CGBP: 105,110,112.5,105x4
2ct Squat: 145,150,155,145x4
303 Squat: 150,155,160,150x4
Press: 67.5,70,72,5,67.5x4
Ram Bench: 140, 145, 150, 140x3
Sumo: 225x1, 232.5x1, 187.5, 195, 200x4
2ct Bench: 97.5, 102.5, 105, 100x3
2ct Squat: 150,155,160,150x3
cgbp: 110,115,117.4,112.5x3
sumo: 222.5, 230, 240x1. 210, 215, 222.5, 210x3
press: 70,72.5,75,70x3
303 squat: 155,160x3.
Looks like my sumo is back to normal. Need to do some analysis on why it keeps cyclically dropping down 30kgs.
squat: 195, 200, 207.5x1. 182.5, 187.5, 195, 182x5x3
bench: 115, 117.5, 122.5x1, 107.5, 110, 115, 107.5x3.
I note at this point I’ve gone down to three because it wasn’t possible to keep doing 4 day sessions, and this last session my femurs were eye-wateringly painful - an interesting sensation considering the bar speed was going up so quick. Now that I’m struggling with 3-day weeks I don’t think there’s much left I can do in this block except taper and start planning the next.
squat: 185,190,197.5x2
bench: 107.5, 110, 115x2
deadlift: 210, 217.5, 225x2
s/b/d warmups
Commie:
Squat: 195/210/220
Bench: 115/125/135
Sumo: 220/250/x
Freedom
Squat: 430/460/485
Bench: 255/275/300
Sumo: 485/550/x
Back cramping and sore from bench, 550 was @9-9.5 easy easy 255/565 in the tank if pressed but was pretty tired and hungry at this point.
Squat was same, no grind could have made 225
Bench was best attempt selection, bit of grind but still confident.
25/55+ total PB
5 Plate squat is great. Onwards to 3 plate bench and 6 plate deadlift next cycle.
Squats
Bench
Deadlift
squat: 172.5x5
tng bench: 102.5x5, 105x5, 110x5
Totally detrained, that set of 5 on squats wrecked me.
Every time I’m scrolling through the forum and see your log name, Stan Efferding pops into my head for the half second before I realize there’s no way he’d keep a log here. You seem alright too, though. Not as bad as finding out the Adam Nelson on another forum was not in fact the gold-medal winning Olympic shot-putter.
Huh. Didn’t know that was the word for it.
Fast forward 13 months and I’ve easily put 200lbs on my total with only 5lbs of net weight gain.
That’s solid.
Fitting. That man is the king of heavy, sloppy partials. Even so, I wouldn’t want to try taking him on. Dude’s a beast in his own weird way.
I found out about Stan after creating this log.
I’ve been having a really good run the past 16 weeks. In my post-meet cycle (10/12 - 29/1) my e-rms went from 580 (what I lifted at the competition) to 615 in 7 weeks.
I might be competing again in 15 weeks and have another ~5kgs bw to gain. Hopefully I’ll be able to maintain the consistency of the progress if not the rate.
Not only that, he’s reached the friend cap on Facebook.
I posted this to his HUMBLE. syrup sandwich remix but he disabled comments the next day 
squat: 165, 172.5, 177.5, 165x7
tng bench: 100, 102.5, 107.5, 100x7
row: 75, 80, 70x10
2" deficit sumo: 177.5x7, 182.5x4, 170x5
press: 62.5, 65, 67.5, 62.5x7
303 squat: 132.5x7, 137.5x4
Lots of overshoots because quite a bit of acute fatigue still from yesterday.
beltless squat:137.5, 142.5, 147.5, 137.5x7
ram bench:125, 130, 135, 125x7
chest pin bench:90, 92.5, 95, 90x7
2" deficit 2ct pause sumo: 147.5x7, 140x7x3
cgbp: 97.5, 100, 102.5, 97.5x7
broke 200lbs today weighing in at 200.5.
Next competition confirmed for 26 may.
Bodyweight PR! Or have you been heavier in the past?
