Tuesday Aril 23rd 2019 ~ MM C2 WK2 D1
REPS X SETS
LBBS
305 4X3
305 3X4
Bench ~ All paused
192.5 4X3
192.5 3X4
Chins ~ 7 minute density
3,3,3,3,3,3,3,2,2,2,2,2,1 = 32 ~ Beat last 7 minute block by 2
53/1
Thursday April 25th 2019 ~ MM C2 WK2 D2
REPS X SETS
LBBS
245X3
285X2
315X1
335X1
355X1
378X1
Bench ~ All paused
152.5 X3
177.5 X2
197.5 1X2
217.5 X1
230X1
217.5 1X2
CGBP ~ T&G
165 8X3
DL ~ All hooked
408X1
350X4X5
Top squat single
Top bench single. Would have been decent speed but for hitting the hooks
Top DL single
54/1
Saturday April 27th 2019 ~ MM C2 WK2 D3
REPS X SETS
LBBS
335 3X3
335 2X3
Bench ~ All paused
210 3X4
210 2X3
SGDL
262.5 5X4
55/1
Tuesday April 30th 2019 ~ MM C3 WK1 D1
REPS X SETS
LBBS
290 5X6
Bench ~ All short paused
180 5X7
Chins ~ 10 minute density
3,3,3,3,3,3,3,3,2,2,2,2,2,2,2,2,1,1 =42 ~ Beat last 10 minute block by 3
56/1
Thursday May 2nd 2019 ~ MM C3 WK1 D2
REPS X SETS
LBBS
250 X3
290 X2
333 1X2
353 1X3
Bench ~ All paused
155 X3
180 X2
200 1X2
220 1X3
CGBP ~ T&G
167.5 8X3
DL ~ Conv. Hook
410 X1
335 4X5
57/1
Saturday May 4th 2019 ~ MM C3 WK1 D3
REPS X SETS
LBBS
333 3X5
Bench ~ T&G triple followed by comp single on 45 second rest. Couple minutes rest between each set.
205 3X4 ~ T&G
205 1X4 ~ Paused
SGDL
245 5X4
Bench singles -
58/1
Tuesday May 7th 2019 ~ MM C3 WK2 D1
REPS X SETS
LBBS
313 4X3
313 3X4
Bench ~ All paused
193.5 4X3
193.5 3X4
Chins ~ 7 minute density
3,3,3,3,3,3,3,3,2,2,2,2,2,2,1 = 37 Beat last 7 minute block by 5!
59/1
Thursday May 9th 2019 ~ MM C3 WK2 D2
REPS X SETS
LBBS
250 X3
290 X2
325 X1
355 X1
386 X1
Bench ~ All paused. Probably not properly recovered from H day. Going to try some adjustments suggested by Hanley.
155 X3
185 X2
200 1X2
220 X1
232.5 Paused ~ Fail
232.5 X1 T&G
232.5 Paused ~ Fail
220 1X2
CGBP ~ T&G
167.5 8X3
DL ~ All hooked. Conv.
383 X1
415 X1
358 4X5
386 squat single -
415 DL single -
60/1
Saturday May 11th 2019 ~ MM C3 WK2 D3
REPS X SETS
Bench ~ All paused. Deload details here Thoughts on bench deload - Exodus Strength
185X3 (was supposed to be a single warmup)
205X1
225X1 ~ Moved well
210 3X2
210 2X2
LBBS
340 3X3
340 2X3
SGDL
267.5 5X4
Bench single ~
First squat set ~
61/1
Tuesday May 14th 2019 ~ MM C4 WK1 D1
REPS X SETS
I’ve shifted bench to all week 2 day 3 strength sets for this last cycle. Plus easy/heavy singles
Bench ~ All paused ~ Dropped weight for worksets by 10lbs, as i had way overshot that number for all paused.
227.5 X1 ~ Slowish, bad set up.
227.5 X1 ~ Better. Hooks too high. Adjusting to new platform. Speed better, short pause. I’ll do better next session.
200 3X4
200 2X3
LBBS ~ Last 5X6 H day until after the meet. Praise Jeebus. These weren’t fun today. Speeds good, just hard sets.
295 5X6
Perilous 227.5 single with the hooks too high.
I subsequently adapted to them a notch lower. Probably just very slightly lower than i’m used to, due to the new platform.
6th set be like -
62/1
Thursday May 16th 2019 ~ MM C4 WK1 D2 (adjusting bench here and there)
REPS X SETS
Bench ~ All paused. Top single barely paused, but not T&G
Warmup X some
210 X1
230 X1
215 1X3
LBBS Had it in mind to go for 386 today, but just stuck to the program. Still feeling H day squats.
252.5 X3
295 X2
325 1X2
335 X1
358 1X3
DL
385 X1
420 X1
343 4X5
Going to stay at 230 and work on that pause. It’s mostly dread of missing a rep at this stage.
Pretty pleased with how DL is feeling.
63/1
Thursday May 18th 2019 ~ MM C4 WK1 D3
REPS X SETS
Bench ~ All paused
230 X1 ~ Better (if still short) pause, bar path too verticle. Will stay at 230 next session.
200 3X4
200 2X3
LBBS
325 X1
335 3X5
SGDL
252.5 5X4
64/1
Tuesday May 21st 2019 ~ MM remnants & my own pre peak mix.
REPS X SETS
LBBS
335 X1
355 X1
384 X1 ~ Whoops. Left the fractionals off. They make up for the pair of 45s that are 1lb light each
386 X1 ~ Wanted to do another heavy single anyway. 386 is planned opener.
Bench ~ All paused, to one degree or another.
230 X1 ~ Short pause. Not horribly slow. Need more explosion, and driving back of the bar.
200 3X4
200 2X3
I’ll be doing some strength sets Saturday (in addition to singles) as that’s the day before my two day rest.
Trying to balance fatigue over all three lifts. Heavy deads Thursday, and bench is strength sets and single still.
Meh, what can i say. Months of work, and i hope to just equal my last meet’s number for bench.
Hoping a major run of HRLF will put some benching meat on me over the rest of the year.
Maybe things will improve in the next few weeks.
65/1
Thursday May 23rd 2019 ~ part MM, part Wilhelm peak. 4 more sessions till meet week.
REPS X SETS
LBBS
305 X1
335 X1
355 X1
386 X1 ~ Opener
392 X1
Bench
226 X1 ~ Short pause. Not meet worthy. Good bar path ~ Opener
231.5 X1 ~ Projected 2nd unless things suddenly get a lot better. Elbows moved w/o the bar. Strength was fine , except for the pause. Ugh. I’ll get this dialed in.
200 3X4 ~ Paused
200 2X3 ~ Paused
DL ~ Hook
385 X1
428 Xf ~ grip slipped. Need to chalk thumbs. Strength is fine.
428 X1 ~ Held on, but hadn’t chalked thumbs still. I will next week for the final heavy pull
365 X5 ~ Hook. Forgot it was supposed to be 4 reps.
365 4X2 ~ Switched to straps. Hate them for heavy conventional. Hurt my elbow and wrist, not injured hurt, just pulled on them and made them sore at the time. I’ll just hook everything except SGDL from now on.
Sneaking top squats up each session from now.
392 ~ Slightly better form than the 386 five minutes prior. I’ll do better by the meet.
Bench singles. Notes above. So much meh.
Just held on to this. Chalk will help.
66/1
Saturday May 25th 2019 MM fragments and peaking
REPS X SETS
LBBS
305 X1
335 X1
355 X1
386 X1
398 X1 ~ Best rep of the three top singles. Very pleased.
386 X1
365 X1X3
Bench
All paused
226 X1 ~ Opener.
231.5 X1 ~ 2nd
200 3X4
200 2X3
386, 398, 386
398 was the best rep. Showing the second 386 because i lost tightness in the hole, went atg, and still had no problem standing up. Kind of a silver lining to a bad rep. I like knowing i can hit it pretty much no mater what.
Paused the song from 2nd to 3rd, fyi.
Bench remains a challenge. I was pleased i got decent pauses on both of these. That’s progress.
I really need to concentrate and be sure to press back. I lose this on my heavy reps. May start saying it out loud before set up. 226 was not horrible, but 231.5 went straight uo for the first couple of inches.
I did all my strength sets, and will next week as well, but probably 7 doubles instead of 3X4 2X3
67/1
Tuesday May 28th 2019 MM fragments and peaking
REPS X SETS
LBBS
305 X1
335 X1
355 X1
386 X1 ~ Opener
403
Bench
All paused, to one degree or another
226 X1 ~ Opener
231.5 X1 ~ 2nd
200 3X4
200 2X3
Squat is feeling good. 403 ~ 5lbs ubder projected second attempt.
Working hard to stay where i’m at with bench. Not giving up. Pauses for top singles shorter than last session.
226 opener, 231.5 second attempt.
68/1
Thursday May 30th 2019
Peak week.
LBBS
335 X1
355 X1
386 X1 ~ Opener
413 ~ XF X1 parallel. Misload, was supposed to be 408. I was disconsolate when i missed the first, and only got parallel with the next try a few minutes later.
Then i realised it was 413, and i was pretty much elated. 408 remains my projected second depending on how it moves saturday.
Squats felt heavier today than two days ago, so all in alll, things look to be on track for June 9th meet.
DL
408 X1 ~ Opener
435 X1 ~ Projected second attempt. Pleased with how 435 moved. No drama. last heavy pull before the meet.
413 squat. 5lbs more than i’ve ever had on my back. Almost got depth too. If i hit 408 for my second, i’ll know 413 is possible.
435 DL. Moved how i hoped it would. On track
69/1
Bench
Just opener and 2nd attempt, with meet warmup.
226 X1
231.5 X1
Decent elbows. Bar moves back almost right off the chest.
Try as i may, bar still moving straight up too much off the chest with 231.5. Elbows possibly minutely better than last time with this weight.
I’ve got two more sessions, and i’ll just keep trying to get it moving back. I’ll actually have a third session this coming Thursday, it’s supposed to be only opener X1 though.
Projected second attempt, and i hit 2.5kg higher for my third last meet.
May the adrenaline be with me. Even just more explosion will help overcome the vertical first part.
This is still part of yesterday’s session for tracking purposes.
69/1
Saturday June 1st 2019 ~ Peak week
LBBS
305X1
335X1
355X1
386X1 ~ Opener
408X1 ~ Projected second attempt
Got loose in the hole with 386, so wanted to avoid that with 408. Walkout included in vid today.
70/1
Sunday June 2nd 2019 Peak week. Yesterday’s work continued.
Bench ~ Comp
226X1 ~ Good pause
231.5 X1 ~ Bar moved in hooks on one side right before unrack, i continued, moved it back and re-tightened. As if it was the meet and i had no time for a full reset.
No pause. Boo : (
200 X2X9 ~ I’ve decided i need to focus on more tuck on the descent, and have my elbows in front of the bar.
This will fix my issues with vertical off the chest and elbows getting behind the bar. I’ll trade whetever inefficiency being in front gives.
These is no other good reason my top reps have “regressed”
Did well on these. No more worksets before the meet. I believe these 9 sets will help ingrain the tuck on descent enough i can remember to do it on my attempts.
Importantly though, i have stopped worrying about bench for the meet. I have a great chance to PR my squat, and possibly my DL.
If i can put 2.5kg on my total, fine. If not, also fine.
maybe this adjustment will help.
70/1