### Strength Focus Training Week 2 Day 3 Time: 2h and 20min 2ct Paused Squat
4 x 130@6
4 x 142@7-8
4 x 148@8.5-9
Board Press
4 x 100@6
4 x 112@8
4 x 122@10 (Almost failed this rep, next week either increase weight if feeling better or just shoot for 122 again, this time @9)
Pin Press @ mouth level
10 x 45@6
10 x 53@8
10 x 56@8-9
Abs (7 min AMRAP)
LISS (30 min)
Comments:
First sets were overall easier than supposed to so increase weight next week.
Was feeling very good but as volume is increasing every week weight took a bit of a hit. No worries we keep improving.
Week 2 Day 4 Time: 1h and 35min Block Pulls
4 x 175@6-7
4 x 185@8
4 x 190@9 (Weight lower than last week (195kg) but form was better and shoes were a bit higher. I should adjust to them in a couple of weeks and all good)
CG Bench
4 x 100@6
4 x 105@7
4 x 110@8-9
Leg Press w/sampas
10 x 265@easy
10 x 280@6-7
10 x 300@7-8 (easier than what I wanted but it’s ok, room for progression. Looking to get this up to 320 in the next month)
Comments:
Conditioning improving and rest was kept at a maximum of 3 minutes between sets.
Adding volume in the next week and looking forward to getting strong.
Week 3 Day 1 Time: 2h and 10min Comp Squat
1 x 185@8
(-20%) 148 (5x5)
Comp Press
1 x 70@8
(-20%) 55 (5x5)
Pendlay Row
10 x 90@6 (easy)
10 x 100@8
10 x 105@9
(-5%) 10 x 100@8-9
Arms (10 reps x 4)
Barbell Curl 30 kg
Rope Behind the head Extension 25 kg
Comments:
Single for Squat felt ok but back offs felt a bit heavy. Did not eat my regular breakfast so carbs were much less before working out. Still, 148 is 3 more kg than last week so I will take it.
Dropped the weight on Press (from 75 last week) and it was much better this time @8. Also back offs felt nice.
Week 3 Day 2 Time: 2h+ Comp Deadlift
1 x 200@8 (Felt better than last week. Deadlift has been feeling off but its coming back)
(-20%) 160 (5x5) (Back offs feel ok at the beginning but as the sets progress they get harder. Resting 3 minutes so eventually, I will get used to it)
Comp Bench
1 x 120@8 (Feeling nice. Worked on my arch and leg drive. Also looking at the ceiling instead of the bar really helps with balance)
(-20%) 95 (5x6) (Had TECHNICAL DIFFICULTIES so workout was a bit compromised)
4-0-0 Tempo Squat
10 x 80@7
10 x 90@8
10 x 95@9 (Just did 1 set instead of 2 because of technical difficulties and also weight was significantly less than what i think I could hit)
Week 4 Day 2 Time: 2h and 15min Comp Deadlift
1 x 202@8
(-17%) 165 (4x5) (Resting for 3 minutes is getting better every week even though weights are heavier)
Comp Bench
1 x 121@8 (Getting used to looking at the ceiling and slightly widened my grip)
(-17%) 100 (4x5)
4-0-0 Tempo Squat
10 x 80@7
10 x 85@8
10 x 90@9
10 x 85@7-8
Week 4 Day 4 Time: 2h and 15min Block Pulls
4 x 175@6-7
4 x 185@8
4 x 195@9
WG Bench
4 x 100@6-7
4 x 105@7.5
4 x 110@9
4 x 105@8-9 x 2 sets (WG Bench felt nice. Weight was the same as CG which i didnt expect as Ive never practised it. Looking forward to widening my Comp Bench grip as I feel stronger in that position)
Leg Press w/sampas
10 x 290@7
10 x 320@8
10 x 345@9
10 x 320@8-9
Week 5 Day 2 Time: 2h and 30min Comp Deadlift
1 x 205@8-9
(-17%) 165 (4x6)
Comp Bench
1 x 123@8 (Getting used to looking at the ceiling and slightly widened my grip)
(-17%) 102 (4x6)
5-3-0 Tempo Squat
10 x 70@easy
10 x 80@7-8
10 x 85@9
10 x 80@8
Week 7 Day 2 Time: 2h Comp Deadlift
1 x 203@8
(-15%) 174 (4x4)
Comp Bench
1 x 122@8 (Less than last week but it moved fine. Didnt have a lot of strength off the chest)
(-12%) 107 (5x3)
Squat, no belt
8 x 120@6
8 x 125@6-7
8 x 130@8
8 x 130@8-9
8 x 125@8
Machine Row (80 reps)
40 kg
Comments: One of the hardest sessions of my life! SESSION RPE 9