'Don't just survive it - thrive in it.'

[wk105]

7/12

Meet went according to plan. Training pretty normally until about 2 days out works better for me than a standard taper.

I could have lifted more on bench and deadlift. Next time.

I got a bit of pain after the squat but nothing to worry about and it was still a good confidence builder.

The plan now is definitely 242.5/172.5/292.5 for 712.5 at 93.

[cole]

Nice meet bro

[wk105]

Nice meet bro

Thanks man. Good fun and a nice confidence builder for next time. I can see how I can do 710+ at 93 now.

[wk105]

8/12
TnG bench - 140x8@9, 130x10@9, 125x10@8.5
Chins +20kgx5@9, bodyweight x10@8 plus about another 10 reps as myoreps
SSB 100x10@6, 120x10@6.5, 130x10@7 cardio RPE.

Only thing I can feel from the meet really is my left knee.

[wk105]

10/12
600 tempo bench - 120x5@7.5, 130x5@10
Feet up bench - 120x8@9, 110x12@8, 105x12@8
Dumbbell row - 50x12x2@7-8, 50x15@8.5

[wk105]

11/12
Front squat up to 150x6@8

[wk105]

12/12
Dumbbell military press - 25x12@9, 25x7x2@8
Dumbbell bench - 25x15@8.5, 30x10x2@8
Snatch grip deads in heels - 142.5x10@6, 162.5x10@7, 182.5x10@8
Rows - 102.5x10x3@7-8

[wk105]

13/12
SSB deficit lunges up to 125x10@8 each leg
Bench 100x21
LTE with EZ bar 40x10-12x3
Bus drivers up to 25x15@9
Ab wheel rollouts - a few sets of 5-10

[wk105]

14/12

1.5 rep deficit pushups +25kg chains - lots of sets of 10-12@8-9

High bar squats - a few sets of 10 on the way up to 182.5x5@8 because my elbow started hurting due to my grip being too narrow

[wk105]

16/12
Squat 182.5x5@6, 202.5x5@6.5, 207.5x5@7.5
Bench - 160x1@7.5, 130x5x9@6-7.5

[wk105]

17/12
Standing military - 62.5x10x5
Chins - 6, 8, 8, 8, 10

Supersetted.

[wk105]

18/12
Deadlift in heels - 215x6@6, 225x6@7, 235x6@7.5, 230x6x2@7.5-8
Incline bench - 100x8@6, 110x8@6.5, 120x8@7, 125x8x2@8-8.5

Treating deadlifts in heels like a close grip bench. Bit more quad, slightly longer ROM, emphasis on the need to keep the bar close to the shins.

[cole]

do you like pulling in heels? do you notice a difference? i prefer it

[wk105]

do you like pulling in heels? do you notice a difference? i prefer it

I notice the bar is more likely to drift forwards off the floor, and I can normally use a bit more weight without a heel. I like using both.

[wk105]

19/12
1.5 rep incline dumbbell bench - 25x12@7, 30x12@8, 35x12@9
1.5 rep dumbbell row - as above, supersetted

[wk105]

20/12
Front squats up to 147.5x10@8
Close grip bench +25 chains 100x10@9, 92.5x10x3@8-9

The goal is 162.5x10 on these for this block.

[wk105]

21/12
1.5 rep deficit SSB lunges - 82.5x12@6, 92.5x12@7, 102.5x12@8 right leg, @9 left leg
Feet up wide grip bench - 100x11@7, 110x11@10, 100x10, 90x11@8, 95x11@9

[wk105]

22/12
LTE - 28x15x3, 38x15
Curls - 47.5x12x4

Supersetted in 14 mins. Bro session.

[wk105]

23/12
TnG bench - 170x1@10, 122.5x6x8@6-7
High bar squat - 5 sets up to 170x8x3@6-7. Focusing on chest up and knees forward. Need to get the bar a touch higher. I'm not sure how different from my low bar this actually looks, but it definitely feels different - more in my quads.

[wk105]

26/12
Low incline bench - 120x10@8, 110x10x4@6.5-7
Curls - 47.5x42 total reps