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Developmental Week 3
01/28/19 Monday
BW - 175.4
Squat - 325x1, 295x4, 265x4x3
Bench - 220x1, 200x4, 185x4x3
2ct Paused DL - 275x5, 295x5, 315x5, 300x5
01/30/19 Wednesday
2ct Paused Squat - 235x5, 245x5, 255x5, 240x5
Press - 140x1, 125x4, 115x4x3
Pendlay Rows - 165x10, 175x10x4
02/01/19 Friday
Deadlift - 385x1, 350x4, 310x4x3
Floor Press - 175x5, 195x5, 205x4, 185x5
Leg Press - 450x10, 500x10x4
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Peaking Week 1
02/04/19 Monday
BW - 176
Squat - 325x1, 280x4x4
Bench - 225x1, 205x3x5
Pin Bench - 185x4, 190x4, 195x4, 185x4
02/05/19 Tuesday
Deadlift - 390x1, 360x4, 335x4x2
CGBP - 210x1, 200x3, 185x3x3
Beltless Squat - 225x6, 245x6x3
02/07/19 Thursday
2ct Paused Squat - 285x1, 275x3, 260x3x2
2ct Paused Bench - 220x1, 210x3, 200x3x2
Beltless Press - 100x6, 115x6x2, 115x5
02/08/19 Friday
2" Deficit DL - 310x1, 300x3, 285x3x2
2ct Paused Bench - 220x1, 210x3, 195x3x3
RDL - 235x6, 250x6, 255x6x2
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Peaking Week 2
02/11/19 Monday
BW - 175.4
Squat - 335x1, 280x5, 300x3, 305x3x2
Bench - 235x1, 210x3x5
Pin Bench - 190x4, 195x4, 205x3 (fail), 190x3 (fail)
02/12/19 Tuesday
Deadlift - 390x1, 375x3, 360x3, 360x1 (fail)
CGBP - 215x1, 205x3, 185x3, 190x3x2
Beltless Squat - 205x6, 225x6x3
Low back pain. Minor but i did cut myself some slack on Squat
02/14/19 Thursday
2ct Paused Squat - 290x1, 280x3, 265x3x2
2ct Paused Bench - 225x1, 215x2 (fail), 190x3x2
Beltless Press - 110x6, 115x6x3
Elbow pain.
02/15/19 Friday
2" Deficit DL - 315x1, 305x3, 290x3x2
2ct Paused Bench - 205x1, 200x3, 190x3x2
RDL - 245x6, 265x6x3
Shoulder pain.
This week has been shitty for training. I may have let my ego/shame get in the way again and the fatigue level has crept up.
Last edited by Shawnlock; 02-15-2019 at 11:07 AM.
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Peaking Week 3
(Flu and lost a lot of weight)
02/18/19 Monday
BW - 172
Squat - 335x1, 320x1, 295x3
Bench - 235x1, 220x2, 205x3
Deadlift - 385x1
02/20/19 Wednesday
BW - 172.6
Squat - 325x1
Bench - 230x1
02/23/19 Saturday (Meet Day - first meet ever)
Weign-in 75.80KG
Squat - 145KG, 155KG, 162.5KG (fail)
Bench - 100KG, 105KG, 107.5KG
Deadlift - 170KG, 180KG, 190KG
83 KG open class second place.
Didn't make my original goal of 9 for 9 and 1000-lbs club (997.59 lbs. SO CLOSE!!)Neither did I meet my soul mate as I have low-key fantasized. However, this meet was very well-run and I had tons of fun. Very surprised by this award result for sure.
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Hypertrophy Week 1
02/25/19 Monday
Squat - 235x6, 250x6, 265x6x2
Press - 100x6, 110x6, 115x6, 115x4
DB Flat Bench - 50x16, 5, 5, 4, 3
02/26/19 Tuesday
Deadlift - 295x6, 315x6, 320x6x2
Bench - 155x6, 160x6, 170x6, 175x6
Leg Press - 270x16, 5x5
02/28/19 Thursday
HBBS - 205x8, 215x8, 225x8x2
Incline Bench - 140x8, 145x8, 150x8, 150x7
DB Standing Press - 30x13, 4 reps x5
03/01/19 Friday
2" Deficit DL - 245x8, 265x8, 275x8x2
CGBP - 145x8, 150x8, 160x8x2
Pendlay Rows - 155x15, 5, 4 reps x4, 2 reps
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Hypertrophy Week 2
03/04/19 Monday
BW - 171.4
Squat - 245x6, 255x6x2, 270x6x2
Press - 105x6, 110x6, 115x6x3
DB Flat Bench - 50x13, 5, 5, 3
03/05/19 Tuesday
Deadlift - 295x6, 305x6x2, 315x6x2
Bench - 175x6, 185x6, 190x6, 180x4, 180x6
Leg Press - 360x16, 5x5
03/07/19 Thursday
HBBS - 215x8, 225x8, 230x8x3
Incline Bench - 140x8, 145x8, 150x8x2, 150x6
DB Standing Press - 30x15, 5, 4 reps x4
03/08/19 Friday
2" Deficit DL - 255x8, 265x8, 280x8x2
CGBP - 150x8, 155x8, 165x8x2, 165x7
Pendlay Rows - 155x14, 5, 4, 4, 4, 3
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Hypertrophy Week 3
03/12/19 Tuesday
Squat - 275x6, 280x6x2, 285x6x2
Press - 105x6, 115x6, 120x6, 120x3, 105x7
DB Flat Bench - 50x16, 5, 5, 4, 4, 3
03/13/19 Wednesday
Deadlift - 295x6, 305x6x2, 325x6x2
Bench - 165x6, 175x6, 185x6x2, 185x5
Leg Press - 410x15, 5x5
03/16/19 Saturday
2" Deficit DL - 255x8, 265x8, 285x8, 290x8x2
CGBP - 145x8, 155x8, 165x8, 160x8x2
DB Standing Press - 30x12, 5x5
Missed a day this week. No excuses.
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Hypertrophy Week 4
03/18/19 Monday
Squat - 265x6, 275x6x3, 285x6x2, 275x6
Press - 100x6, 110x6x2, 120x5, 115x6x2
DB Flat Bench - 55x15, 5, 4, 3
03/19/19 Tuesday
Deadlift - 285x6, 305x6x3, 310x6x3
Bench - 165x6, 170x6x2,180x6x2, 175x5
Leg Press - 450x15, 5, 5, 5, 4, 3
03/21/19 Thursday
HBBS - 205x8, 215x8, 225x8x2, 215x8
Incline Bench - 135x8, 145x8, 155x8, 150x8x2
DB Standing Press - 30x15, 5x5
03/22/19 Friday
2" Deficit DL - 245x8, 265x8, 285x4 (back pain), 225x8x2
CGBP - 145x8, 155x8, 160x8x3
Seated Cable Row - 120x16, 5x5
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Hypertrophy Week 5
03/26/19 Tuesday
Squat - 325x1, 265x6, 245x6, 235x6 (back pain lingers)
Press - 135x1, 115x6, 105x6, 110x6, 105x6
DB Incline Bench - 60x8x3
03/27/19 Wednesday
Deadlift - 245x1, 215x6, 205x6x2
Bench - 205x1, 180x6, 175x6x3
2ct Paused Leg Press - 270x11x3
03/29/19 Friday
2ct Paused Squat - 190x8, 195x8, 200x8x2
CGBP - 140x8, 150x8, 160x8, 165x8
DB Flat Bench - 65x10, 60x11x2
03/30/19 Saturday
2ct Paused DL - 185x8, 195x8, 205x8x2
2ct Paused Bench - 140x8, 145x8, 155x8x2
T-bar Row - 70x11x3
Not being able to afford coaching definitely sucks, especially when pain is involved. The only part I can control is my own patience, and hopefully the correct amount of aggressiveness for load management.
However, lifting is still my favorite hobby and I wouldn't trade it for anything else.
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04-05-2019, 07:46 AM
#100
Hypertrophy Week 6
04/01/19 Monday
Squat - 295x1, 260x6, 245x6x3
Press - 135x1, 115x6, 110x6x3
DB Incline Bench - 65x8x4
04/02/19 Tuesday
Deadlift - 245x1, 225x6, 205x6x3 (too light)
Bench - 215x1, 190x6, 180x6x2, 175x6
2ct Paused Leg Press - 290x11x4
04/04/19 Thursday
2ct Paused Squat - 195x8, 200x8, 205x8x3
CGBP - 140x8, 150x8, 165x8x2, 160x8
DB Flat Bench - 65x11x2, 55x11x2
04/05/19 Friday
2ct Paused DL - 185x8, 195x8, 205x8x3
2ct Paused Bench - 145x8, 150x8, 160x8x2, 155x8
T-Bar Row - 80x11x4
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