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01-23-2017, 05:54 PM
#1111
1/23/17
Meet Prep #1 / 7 (reps/sets)
Deadlift - 162kg 4x4
Deficit DL - 137kg 4x4
Block Pulls - 122kg 6x4
Pull-Ups - bw 10x3
Rows - 62.5kg 15x3
Cable Rows - 60 lbs 15x3
Rear Flys- 15 lbs dmbls - 15x3
What a looooonnnnnng session.
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01-25-2017, 06:31 PM
#1112
1/25/17
Meet Prep #1/8 (reps/sets)
Squat - 92kg 5x4
Bench - 65kg 5x4
Deadlift - 137 5x4
Light day. Starting the third week on Friday. I feel pretty good, though my hands are getting beat up with the Deadlifting volume.
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01-27-2017, 05:22 PM
#1113
1/27/17
Meet Prep #1/9 (reps/sets)
Squat - 110kg 4x4
Paused Squat - 95kg 4x4
Safety Bar Squat - 85kg 4x4
Back Ext - bw 10x3
Belt Squat - 80lbs 12x4
GHR Sit Up - bw 12x4
Into the third week...
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01-28-2017, 05:15 PM
#1114
1/28/17
Meet Prep - #1/10 (reps/sets)
Paused Bench - 170lbs 4x4
Close Grip Bench - 147.5kg 4x4
Incline Bench - 137.5lbs 4x6
2brd Bench - 127.5lbs 10x3
3brd Bench - 127.5lbs 10x3
Work, work, work...
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01-30-2017, 06:30 PM
#1115
1/30/17
Meet Prep #1-11 (reps/sets)
Deadlift - 170kg 4x4
Deficit Deads - 145kg 4x4
Block Pulls - 128kg 6x4
Pull-Ups - bw 10x3
Cable Rows - 60lbs 15x3
Rear Flys - 15lbs 15x3
Another long day. Don't think I've pulled 4 sets at 170kg at one session - ever.
Have a small niggle with my ribs on the left side. I was trying a new belt the other Squat day and it got under my ribs on a Squat late in the session. Felt like it pried the rib out a tad. Seems to have irritated the cartilage. Re-set the belt today a bit higher over the rib(s) in question, and things felt OK pulling. But now that I'm done, the area is tender. Damn annoying...
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02-01-2017, 05:52 PM
#1116
2/1/17
Meet Prep #1-12 (reps/sets)
Squat - 95kg 4x5
Bench - 70kg 4x5
Deadlift - 145 4x5
End of the third week. Next week will be interesting...
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02-03-2017, 05:25 PM
#1117
2/3/17
Meet Prep #1-13 (reps/sets)
Squat - 117.5kg 4x4
Paused Squat - 105kg 4x4
Safety Bar Squat - 95kg 4x4
Back Extensions - +10lbs 12x3
GHR Sit-Ups - +10lbs 12x3
No Belt Squat as the machine was in use and I was running late. Felt good, though my back extensors are "sore" after all is said and done. Can't tell if it's due to the belt or the work.
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02-04-2017, 05:04 PM
#1118
2/4/17
Meet Prep - #1-14 (reps/sets)
Paused Bench - 175lbs 4x4
Close Grip Bench - 140lbs 6x4, 150lbs 6x4
Incline Bench - 140lbs 6x4
2 Board Bench - 130lbs 10x3
3 Board Bench - 130lbs 10x3
Definitely strained my back erectors, on the left side / mid back. Didn't effect the Bench, but it's gonna be an f'n pain come Deadlift day.
Paused Bench was snappy. F'd up the CGB - bad plate math had me with 140lbs on the bar when it should have been 150lbs. I ended up doing the sets at 150lbs 'cause that's what I'm supposed to do.
The extra work caught up to me on the Board work, the 10th reps were a grind.
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02-06-2017, 06:41 PM
#1119
2/6/17
Meet Prep #1-15 (reps/sets)
Deadlift - 175kg 4x4
Deficit Deads - 145kg 4x4
Block Pulls - 130kg 6x4
Pull-Ups - bw 10x3
Cable Rows - 70lbs 15x3
Rear Flys - 15lbs 15x3
This ends the first phase. I will admit that I wasn't sure how today was going to go - goodly weight on the bar for reps, lots of sets, plus all the other work to be done. I am happy to report that the work got done. I've not pulled 175kg for reps over that many sets - major PR.
The back issue that popped up on Friday appears to have been a cramp, and nothing more. There were no issues pulling today.
Back off day Wednesday and then a de-load week.
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02-08-2017, 05:57 PM
#1120
2/8/17
Meet Prep #1-16 (reps / sets)
Squat - 100kg 4x5
Bench - 70kg 4x5
Deadlift - 137.5kg 4x5
Thus ends the first iteration of the program. De-Load week coming up and then on to the second session.
Felt beat up after the Deadlift session, but by the end of today I feel pretty good. I expect that by the end of the de-load I'll be chomping at the bit to get going with the second session.
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