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

[Wilhelm]

I just looked back at your initial log post.
I'm even more impressed by your training in light of your life commitments.
Well done, sir, well done.
Continued success to you.

[wk105]

Thanks, Wilhelm. Getting the work done little by little!

19/1
Pin Press (chest level) - 180x1@10, 152.5x4x3@8-9, 145x4x2@8. Quite a lot of fatigue from yesterday's benching.

[wk105]

20/1
Press - 60x11x3, 60x10, 60x12

Wife squatted 97.5x5x3 pretty easily, which was cool. Getting back into it after some time off.

[wk105]

21/1
2ct bench - 175x1@8, 160x4x2@8-8.5, 160x3@9.5, 152.5x4@9, 145x4@8

Going to air some programming ideas with Mark leading into the English championships (May 28th) after this meet.

Initial thoughts:

3 x 3 week cycles of this accumulation block, with a 1 week deload after each

Priority 1
Squat w/belt x1 @8 then move to 74%x5x9 (-19%).
Deadlift w/belt x1@8 then move to 74%x5x9 (-19%).
Competition Raw Bench x1 @8, x4@8, 5 down sets (repeats)
Pin Press (chest level) x1@8, x4@8, plus 4 down sets (repeats)

Priority 2
Pin Squat x1 @8, x4@8, 4 down sets (repeat)
2ct Paused Deadlift x1@8, x4@8, 4 down sets (repeat)
3ct Pause Bench x1 @8, x4 @8 plus 4 down sets (load drop)

Priority 3
SSB x6 @6, x6 @7, x6 @8 plus 4 down sets (repeat)
Bench (touch and go) x1 @8 then move to 74%x5x10 (-19%).
Rows 6x8@6.5-7.5

Priority 4
Close Grip Bench x6 @6, x6 @7, x6 @8 plus 4 down sets (repeat)
Military x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)

Deload
Squat w/belt x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Deadlift w/belt x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Competition Raw Bench x5 @7, x5 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)
Feet Up Bench x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)

Then a 3 week intensity block

Priority 1
Squat w/belt x1 @8, x4@8, 4 repeats
Deadlift w/belt x1@8 x4@8, 4 repeats
Competition Raw Bench x1 @8, x4@8, 5 down sets (repeats)
2ct Pause Bench x1@8, x3@8, plus 4 down sets (repeats)

Priority 2
Squat w/Chains x1 @8, x3@8, 4 down sets (repeat)
2ct Paused Deadlift x1@8, x3@8, 4 down sets (repeat)
Bench w/Chains x1 @8, x3 @9 plus 3 down sets (load drop)

Priority 3
2ct Squat x6 @7, x6 @8, x6@9, plus 1 down set (load drop)
Bench (touch and go) x1 @8, x3@8, 6 down sets (repeat)

Priority 4
Close grip bench x6 @7, x6 @8, x6 @9 plus 1 down set
Military x6 @7, x6 @8, x6 @9, plus 1 down set (load drop)

[wk105]

22/1

Squat - up to 237.5x1@7-7.5
Deadlift - up to 257.5x1@8

Didn't bother with my bench opener of 170 after the 2ct 175x1@8 yesterday.

I'm going to try out a different taper this time, doing a few light SBD sessions spread over the week.

[wk105]

23/1

Squat - 197.5x5x3@5.5-6.5
Bench - 142.5x5x3@5.5-6
Deadlift - 207.5x5x2@5.5-6

[wk105]

24/1

Squat w/commands - 225x1x3@6-6.5
Bench w/commands - 160x1x5@6-7

Had planned a few more light singles this week, but I'm leaving it there now because my elbows are aching.

Plan for the weekend:

Squat 237.5/255/265 (+2.5 meet PR).
Bench 170/180/185-187.5 (+2.5-5 meet PR)
Deadlift 250/267.5/277.5 (+7.5 meet PR)

I've hit all those second attempts @8-8.5 before (missed a 267.5x3 deadlift at the knee on rep 3 a while back) so this seems reasonable. I've totalled 730 in training before with 272.5/185/272.5, so a 9/9 performance to equal that is the goal.

[Manveer]

Best of luck, Will!

[Wilhelm]

Best of luck, Will!

Indeed!

[wk105]

Thanks @Manveer @Wilhelm

106.2 today and feeling OK.

[wk105]

Tough day. Weighed in at 104.5, which took some effort - not much food 48 hours before the meet.

Squat - 235/252.5x/252.5.
Grind. Having to come back and repeat a missed lift is always a steeling and beneficial mental test. Still, down 10kg since Oct 22nd. Kind of expected. Frustratingly, I squatted 260kg at -105kg on the same platform almost exactly a year ago to the day, and I squatted 272.5 in the gym last May at 110kg

Bench - 167.5/177.5@10/181x.
Gold standard pauses, probably 2ct. Went for the regional record but couldn't quite lock it out.

Deadlift - 242.5x/242.5/272.5 (+2.5kg PB). Best bit of the day and made the whole thing worthwhile.
Almost passed out on my opener for some reason so let my shoulders slump at lockout and got three reds.

702.5kg total for a 420.52 Wilks PB despite going 6/9 - encouraging, in a way, as well as disappointing.

[Wilhelm]

Looks like good work on a weight cutting protocol.
I have zero meet experience yet, but i think i get the mix of feelings.

Gonna say well done, regardless.

[wk105]

Thanks @Wilhelm. Wasn't ideal but I can't really complain about hitting a Wilks PB and cracking a 600 pull on the platform. Plus I know I can go 700+ on a bad day now, which is cool.

30/1
2ct Bench - 152.5x5 @9, 130x3@8.5 with 530 tempo, then more tempo work: 115x4@9, 100x5@8.5, 100x5@8.5
Chins - BWx10@9, BWx8@8.5, BWx8@9.

[cole]

Wow great looking numbers man. Real strong

[wk105]

Thanks @cole. I had a fun day and got some useful feedback on my recent training.

I discussed my thoughts with Mark and after a deload this week I'm going to head into an 8-week development block:

Priority 1
Squat w/belt x6@6, x6@7, x6@8, 3 repeats
Deadlift w/belt x6@6, x6@7, x6@8, 2 repeats
2ct Bench x4@6, x4@7, x4@8, 4 repeats
Pin Press (chest level) x5@6, x5@7, x5@8, 2 repeats

Priority 2
Squat w/Chains x4@6, x4@7, x4@8, 2 repeats
2ct Paused Deadlift x4@6, x4@7, x4@8, 2 repeats
Low Incline Bench x6, x6@7, x6 @8, 3 repeats

Priority 3
SSB x6 @6, x6 @7, x6 @8, 2 repeats
Bench (touch and go) x1 @8 then move to 74%x5x8 (-19%)
Rows x8@6, x8@7, x8@8, 2 repeats

Priority 4
SGDL x8@6, x8@7, x8@8, 2 repeats
Close Grip Bench x6 @6, x6 @7, x6 @8, 2 repeats
Press x10 @6, x10 @7, x10 @8, 2 repeats

The squatting is much heavier this time, so that should get things moving again. I'll use TRAC to fine-tune the volume, but this sort of approach has worked well for me in the past.

[wk105]

1/2

SSB - 105x10 @8, 157.5x5 @7, 167.5x5 @7.5, 177.5x5@8.5

Wide Grip Bench - 117.5x10 @6, 130x10 @7.5, 140x11 @10, 130x10@9
Military - 62.5x10x4@7. 7.5, 7.5, 9

[wk105]

3/2
Feet up bench - 130x6@6, 137.5x6@7, 142.5x6@8.5, 135x6@8

Just trying to keep things ticking over for the British Bench Championship on the 18th.

[wk105]

4/2
Feet Up Bench - 130x6 @6, 135x6x3 @7.5

Not feeling great. Sore throat, cough, aches. Might have to take another pivot/deload week if I get sick.

[wk105]

7/2

Yep. Got sick. Some sort of cough with really mild flu symptoms so I did some light training today.

SGDL - 140x8@6, 180x8x3@6.5-7

[wk105]

8/2

Still sick.

SSB split squat - 67.5x8 @6, 87.5x8 @6.5, 107.5x10 @8.

That was all I had the energy for.