Sorry for the delay, been busy this week and when I went to post on here the site was down for a bit. Everything looks good now!

 

Last week training sessions:

 

squats

raw squats (belt only)
140 x 5
230 x 5
320 x 5
410 x 3
500 x 3
550 x 3
590 x 3
x 2
x 2
x 3

speed deads
315 x 3
403 x 3
455 x 3
495 x 3

notes
- squats are feeling strong. gear soon.

 

 

 

 

bench
135 x 5
185 x 5
225 x 5
275 x 5
320 x 4
reverse greens
365 x 2
410 x 2
x 2
420 x 2
410 x 2

notes
- thats all. gym was freezing (-24C). going to warm up soon here so ill make up for the low volume on friday.
- that being said, still got in 4 good work sets.

 

 

 

deads

*to cold in my gym today. got team to train at commercial gym which sucked but oh well.

deads (from ground raw)
135 x 5
225 x 5
315 x 1
405 x 1
495 x 1
550 x 1
600 x 1
630 x 1
455 x 10

ghr
bw x 10
bw + 40 x 10
x 10
x 10 + 10bw only

abs
3 sets

pullups
1 set

overheads (missed yesterday)
2 sets

notes
- thought i tweaked something in my glute on the 630 but feels fine now. 630 was really light. probally could have gone 680+ raw today without a deadlift bar. cut the crap outta my shin on the bar because the knurling was to far in on the bar.
- going to give a mid 7s pull a good run in january.
- 2 lifters from my team pulled PRs today, one his first 500 and another his first 450.

 

 

 

 

bench

135 x 5
185 x 5
225 x 3
280 x 2
320 x 3
340 x 3
add shirt
410 x 5
460 x 2
500 x 1
550 x 1 M at lockout

raw cg 4 boards
315 x 5
370 x 5

notes
- 550 was close. Each week I am feeling more confident in the shirt and my technique is getting much better. I was gassed after the 550 so low volume. Will try this weight again in 2 weeks. I expect to be opening somewhere in the low 5s.
- full gear squats tomorrow. going to give ~900 a shot if feeling good.
- bench is a week or two behind but not too worried about it yet, technique is feeling solid (actually been using a start command too because i have the tendency to take a soft handoff). Shirt is also not jacked at all.. probally won't be messing around with it much either.. 2ply overkill shirt is quite a bit of shirt for me.

 

 

 

squats
140 x 5
add briefs
230 x 3
320 x 1
add suit
410 x 1
500 x 1
590 x 1
680 x 1
730 x 1
770 x 1
830 x 1
870 x 1
add wraps
920 x 1 pr

good mornings
135 x 5
230 x 5
320 x 5
410 x 5
500 x 5


notes
- 920 was smoked. may have been a little high but not far off. 2 weeks from now I will go 970ish. Thought about trying it today but decided against it, leaving some room for progress etc.
- happy with squat strength, using a little lower bar position and feeling very confident with my form finally.
- bw at 225 or so.

 

 

Overall:

Training going well. I'm hitting PRs on all lifts already and still have time to get stronger. Bench has always been a struggle for me but by the looks of things I am setting myself up for at least a 50lbs PR which I am ok with considering I dropped a weight class. My bench is holding back my total.. hard to have a good total with a bench in the 500s.