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

[wk105]

28/12
Cg bench +25 chains - 100x10@7, 105x10@8, 110x10@9, 105x10x2@8.5, 10

[wk105]

29/12
Deadlift +50 chains - 182.5x8x4@6-7
Bench - 100x25 (26 missed at lockout). Shooting for 100x30 on this for fun because that's better than all but 1 of the running backs from the 2019 combine, and they're about my size.

[wk105]

30/12
1.5 rep incline dumbbell press - 30x12@7, 35x12@8.5, 37.5x12@9
1.5 rep deficit pushup - 3 sets of 15

[wk105]

31/12
Wide Grip feet up bench - 100x10@7, 110x10@8, 115x10@8.5, 120x10@9, 115x10@8

[wk105]

3/1/20
Squats - 195x6@6, 202.5x6@7, 210x6@8, 202.5x5@8.5, 192.5x6@8
Bench - 100x20, 100x15

[wk105]

4/1/20
TnG bench - 130x6@6, 135x6@7, 140x5@10, 125x6, 100x6, 100x25
Right pec felt strained today after the 140.

[wk105]

5/1/20
Low incline bench - 120x9x5@7-8.5
Getting a big response from this variation.

[wk105]

6/1/20
Close grip bench +25 chains - 100x10@7, 110x9@10, 100x10x3@8-9.5

Had planned to deadlift today but was too tired to do it justice. Chest fatigued from yesterday but got some work done at least.

[wk105]

7/1
Deadlift - 230x6@6, 237.5x6@7, 245x6@8, 222.5x6x2@7-8
2ct cambered bench neutral grip - up to 82.5x9x3@7-8. Tough. Maybe a 4-5" camber. Big stretch. Going to be careful with this but reckon it's going to be good.

The top set was pretty smooth, but I generally can't repeat @8 sets for squats/deads even though I could have done 2 more reps the first time around.

[wk105]

8/1
1.5 rep deficit SSB lunges - 110x10@6.5, 117.5x10@7.5, 125x10@8.5

[wk105]

9/1
Feet up wide grip bench - 117.5x10x4@7-8, 117.5x9@10

[wk105]

12/1
TnG bench - 135x6@6, 140x6@7, 142.5x6@8, 142.5x6@8.5, 140x6@8.5, 135x6@7

Decent response. Up to 145x6x4 next week. I think I could do 155x5x8 when my bench was 190. I'll surpass that before long.

[wk105]

13/1
Incline - 125x9@8, 122.5x9@8.5, 120x8, 115x8@8, 110x8@7.5

15/1
Deficit trap bar (heels) +25 chains - 202.5x8x4 then without chains 212.5x8 because the chains were too annoying to keep away from the weights. I'll just do 222.5x8x6 next time.

These were very quad dominant compared to comp deads in flat shoes

[wk105]

16/1
Cambered bench 90x9x6@6-7
LTE - 47.5x10, 10, 8, 8, 10
Curls - 47.5x10, 10, 8, 8, 8

[wk105]

19/1
Front squat - 142.5x10@6.5, 147.5x10@7.5, 152.5x8@8.5 (getting faint and wobbly), 142.5x8@8
CG Bench +25 chains - 105x10@7, 110x10@8, 115x10@10, 110x10@9, 100x10@9. Fatigued fast after overshooting the top set.

[wk105]

21/1
Wide grip bench (feet up) - 120x10x4@7-8, 120x7@10

23/1
1.5 rep push press - 62.5x10@7, 72.5x10x2@8-9

26/1
TnG bench - 137.5x6@6, 142.5x6@7.5, 142.5x6@10, 140x6x2@8-10, 135x6x2@8-10, 135x5@9

[wk105]

27/1
Squat - 202.5x6@6, 210x4@7.5 hit the pins and lost balance on rep 5 though, 192.5x6x3@7-8

Was planning on going up to 217.5x6@8 today but feeling ill and messed up the work up set. Next time. Knee feeling good at least.

217.5 then 222.5 to tie my x6@8 PR at 110kg bodyweight will do nicely to finish this block.

[wk105]

28/1
Incline bench - 122.5x9x3@7-9, 120x9@8, 120x8@9

Deadlifts and manta ray squats tomorrow. Been tired and slacking recently. Need to be more consistent.

[wk105]

30/1

2ct Cambered bench - 95x9x6@6-7. Getting better. 100 next time.

No time to train deads but should be able to fit them in tomorrow.

[wk105]

31/1
Deadlift in heels - 237.5x6@6, 245x6@7.5, 222.5x6x3@6.5-7.5
Had hoped for 252.5x6@8 today but was just too tired. One or two more weeks.

Goals for this block are 222.5x6@8 squat, 257.5x6@8 deadlift and 155x6@8 bench for an 800kg e1rm total based on 80% work. It's still way off what I can actually do, but it's not as ridiculous as basing it on 70%.

Plan is something like 245/172.5/295 for 712.5 at 93 at the end of April.