LiftCPA's Log

[LiftCPA3]

Thanks, @Wilhelm!

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2/18/19:
Comp Squat: 335x1@8, 285x3x4, 280x4

Comp Bench: 250x1@8, 220x5x3

2ct Paused Bench: 160x8@6, 165x8@7, 175x8@8x3

2/19/19:
Deadlift: 465x1@8.5, 405x4x4

Comp Press: 201x1@9 (PR), 165x4x4
This was the last week training the press for a while, so I went for a new PR, and was happy to see it go up pretty smooth

Beltless Squat: 210x8@6, 220x8@7, 230x8@8x3

2/20/19:
GPP Day

2/21/19:
2ct Paused Squat: 285x1@8, 275x3@9, 260x2x3

2 Board Press (with bench blokz): 260x1@8, 250x3@9, 235x2x3

Beltless Press: 115x8@6, 120x8@7, 125x8@8x3

2/22/19:
2ct Paused DL: 400x1@8, 385x3@9, 365x2x3

TnG Bench: 265x1@8 (PR), 255x3@9, 240x2x3

SLDL: 240x8@6, 260x8@7, 280x8@8x3

2/23/19:
GPP Day

[LiftCPA3]

Another pretty good week this week. Squats didn't feel as good as they have earlier in the block, but still pleased to hit 350@9, which was definitely a 10 at my last meet day. Bench and DL are still moving along well.

2/25/19:
Comp Squat: 340x1@8, 350x1@9, 300x4@8, 300x4@8.5, 290x3@8

Comp Bench: 255x1@8, 260x1@9, 230x3x3

2ct Paused Bench: 192x4@6, 205x4@7.5, 215x4@9, 205x4

2/26/19:
GPP Day

2/27/19:
Deadlift: 465x1@8, 405x4x4

TnG Bench: 267x1@8, 270x1@9 (PR), 235x4@8x3

2ct Paused Squat: 250x4@7, 255x4@8, 260x4@9, 245x4

2/28/19:
GPP Day

3/1/19:
Pin Squat: 290x1@8, 275x3@9, 260x2x3

Pin Bench: 245x1@8, 235x3@9, 225x2x3

2" Deficit DL: 335x4@7, 345x4@8, 360x4@9, 340x4

3/2/19:
GPP Day

[LiftCPA3]

Pretty meh week last week. Bench was still moving along at PR levels, but really struggled with Squat and DL. Things should get back on track this week as I move into the last two weeks of this cycle and peak.

3/4/19:
Comp Squat: 345x1@8, 355x1@9.5 (PR), 315x3@8.5, 315x3@8.5

Comp Bench: 257x1@8, 265x1@9 (PR), 235x4x3

2ct Paused Bench: 205x4@7, 210x4@8, 215x4@9, 205x2x4

3/5/19:
GPP Day

3/6/19:
Deadlift: 470x1@8.5, 475x1@9, 405x2x4

TnG Bench: 267x1@8, 275x1@9 (PR), 245x3@8x2

2ct Paused Squat: 250x4@7, 255x4@8, 260x4@9, 250x2x4

3/7/19:
GPP Day

3/8/19:
Pin Squat: 295x1@8, 280x3@9

Pin Bench: 260x1@8, 250x3@9

2" Deficit DL: 340x4@7, 350x4@8, 365x4@9, 350x2x4

[LiftCPA3]

A little behind on logging, but the last few weeks have been going pretty well heading into my peak. Squat got back on track last week but DL still isn't great (somehow I keep ending up with my shoulders behind the bar too early). Bench continues to go up each week.

3/11/19:
Comp Squat: 350x1@8, 360x1@9 (PR), 315x3@8.5, 315x3@8.5, 320x3@9

Comp Bench: 260x1@8, 267x1@9 (PR), 250x3x2

2ct Paused Bench: 210x4@7, 215x4@8, 220x4@9, 210x2x4

3/12/19:
GPP Day

3/13/19:
Deadlift: 470x1@8, 480x1@9.5, 415x3x3

TnG Bench: 270x1@8, 277x1@9 (PR), 257x3@9, 252x3@9x2

2ct Paused Squat: 250x4@7, 255x4@8, 265x4@9, 255x2x4

3/14/19:
GPP Day

3/15/19:
Pin Squat: 300x1@8, 285x3@9, 270x2x3

Pin Bench: 262x1@8, 252x3@9, 240x2x3

2" Deficit DL: 345x4@7, 360x4@8, 370x4@9, 355x2x4

3/18/19:
Comp Squat: 355x1@8, 365x1@9 (PR), 325x3@8.5x2

Comp Bench: 262x1@8, 270x1@9 (PR), 250x3x2

2ct Paused Bench: 212x4@7, 217x4@8, 225x4@9, 212x4

3/19/19:
GPP Day

3/20/19:
Deadlift: 475x1@8, 490x1@9, 435x3x3

TnG Bench: 272x1@8, 280x1@9 (PR), 260x3@9.5, 250x3@9

2ct Paused Squat: 255x4@7, 260x4@8, 270x4@9, 255x4

[LiftCPA3]

Fairly good final session before heading into meet week this week. Squat and bench are feeling better than they've ever been, and I should be hitting some nice PRs next week. While DL hasn't been feeling amazing as of late, all of my supplemental pulling movements have went up, so hopefully things can get back on track for the comp lift.

3/22/19:
Pin Squat: 305x1@8, 305x2@9, 290x2x2

Pin Bench: 265x1@8, 265x2@9, 250x2x2

2" Deficit DL: 350x4@7, 365x4@8, 380x4@9, 360x4

[LiftCPA3]

3/25/19:
With my mock meet on Saturday, worked up to the following openers:

Squat: 360

Bench: 265

DL: 475

Really happy with how well squat and bench progressed this cycle. My previous PRs were 350 and 262, so to have the openers be even higher than pretty grindy third attempts just a few months ago feels great. After a frustrating few weeks, my DL finally decided to get back on track just in time. I'll probably bump my opener up to 480 and hopefully hit a 15-20 lb PR with my third attempt around 515 or 520.

[LiftCPA3]

Just wrapped up my meet this morning and am really happy with the results, especially with the improvements in Squat and Bench since my last meet in November (previous PRs were 350 and 260, respectively). Overall, I put 90 pounds on my total to finish at an even 1,200. I was going to move to another BBM template (either HLM or Bridge 3.0), but given the results I experienced with this cycle, I'm going to run the Hypertrophy template into the 12 week strength template again to see if I can continue this hot streak.

Meet results:

Squat: 360, 375, 390 (PR)

Bench: 265, 275, 285 (PR)

DL: 480, 505, 525 (PR)

[LiftCPA3]

First week of the new hypertrophy block went pretty well, but still need to get used to 6s again after tapering for the meet. Since I was traveling this weekend (Santa Barbara), I had to do Days 2 and 3 back to back, which probably made the DLs and volume Squats a little tougher than planned.

4/1/19:
Comp Squat: 275x6@6, 280x6@7, 290x6@8x2

Comp Press: 140x6@6, 145x6@7, 150x6@8.5, 147x6@9

Rows (Myoreps): 160x15,5,5,5,5,5

4/2/19:
GPP Day

4/3/19:
Comp Bench: 200x6@6, 205x6@7, 212x6@8x2

RDLs: 245x8@6, 260x8@7, 270x8@8x3

DB Bench (Myoreps): 55sx18,5,5,5,5,5

4/4/19:
Deadlift: 375x6@6, 385x6@7, 395x6@8x2

CG Bench: 180x8@6, 187x8@7, 195x8@8x3

Squats: 260x10, 2:30 rest, then 6x5 every 2 minutes
I got this idea from one of Hanley's comments in the programming thread for this template, and this was much better than trying squats for myoreps.

4/5/19:
GPP Day

[LiftCPA3]

Been busy and traveling with work, so I've fallen behind on logging. Here's the last few weeks:

4/8/19:
Comp Squat: 275x6@6, 285x6@7, 295x6@8x3

Comp Press: 140x6@7, 145x6@8, 150x6@9, 142x2x6

Rows (Myoreps): 160x16,5,5,5,5,5

4/9/19:
GPP Day

4/10/19:
Comp Bench: 202x6@7, 207x6@7, 215x6@8.5, 210x2x6

RDLs: 250x8@6, 265x8@7, 280x8@8x3

DB Bench (Myoreps): 60sx18,5,5,5,5,5

4/11/19:
GPP Day

4/12/19:
Deadlift: 375x6@6, 385x6@7, 395x6@8x3

CG Bench: 185x8@6, 190x8@7, 195x8@8x3

Squats: 260x10, 2:30 rest, then 6x5 every 2 minutes

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4/15/19:
Comp Squat: 280x6@6, 290x6@7, 300x6@8x3

Comp Press: 142x6@7, 147x6@8.5, 150x6@9, 135x3x6
I haven't trained the Press in so long I should have expected a dip in performance, but it feels like I've forgotten how to Press at all. At least Bench is still fine...

Rows (Myoreps): 165x15,5,5,5,5,5

4/16/19:
GPP Day

4/17/19:
Comp Bench: 207x6@7, 212x6@8, 220x6@9, 210x3x6

RDLs: 255x8@6, 270x8@7, 285x8@8x3

DB Bench (Myoreps): 60sx20,5,5,5,5,5

4/18/19:
GPP Day

4/19/19:
Deadlift: 375x6@6, 385x6@7, 400x6@8x3
After about a year of hook grip, decided to try out mixed grip. All in all, everything felt good and I seem to be able to keep my back straighter with a mixed grip. I think I was overthinking things too much with how long it took me to get my hook grip set up.

2ct Paused Bench: 165x8@6, 175x8@7, 185x8@8x3

Squats: 265x10, 2:30 rest, then 6x5 every 2 minutes

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4/22/19:
Comp Squat: 285x6@6, 295x6@7, 305x6@8x2

Comp Press: 135x6@7, 140x6@8.5, 145x6@9, 137x3x6

Rows (Myoreps): 165x16,5,5,5,5,5

4/24/19:
Comp Bench: 212x6@7, 217x6@8, 225x6@9, 212x3x6

RDLs: 260x8@6, 275x8@7, 290x8@8x2

DB Bench (Myoreps): 65sx16,5,5,5,5,5

4/26/19:
Deadlift: 380x6@6, 390x6@7, 405x6@8x2

2ct Paused Bench: 170x8@6, 180x8@7, 185x8@8x2

Squats: 270x10, 2:30 rest, then 6x5 every 2 minutes

4/27/19:
GPP Day