Week 2 Workout 1

Bench

72.5 x 3
82.5 x 3
92.5 x 5*

Close grip bench

60 x 10
65 x 8
65 x 8
65 x 7

Pull ups - BW

6
6
5
3 - insta died
3

Plate raises
20kg
x 12
x 12
x 10
x 10*

Side bends - cable tower

40lb x 15/s
60 x 15/s
x 15
x 15 *

Web to the gym near my parents house today that my brothers & I used to go to all the time in High School.

Holy crap I always forget how lucky I am to lift at a powerlifting gym. Even just having bars that aren't smooth or benches that are taller than mid shin is such a bonus.

Week 2 workout 2

Squats

117.5 x 3
133.75 x 3
150 x 6*

Saftey Squat Bar box squats
-2nd pin

60x5
90x5
x5
x5
x5

Leg press

40kg x 10
80x 10
80x 10
80x 10
80x 10*

Kneeling pulldowns

85lb x 8
x3

Pretty good session. Was absolutely ruined at the end. It was like 30C+outside and hardly any cooler inside.

Feel like I'm 1 rep short on all my main lifts of where I want to be ATM. Have to try fix that.

Week 2 workout 3

Shoulders

Military Press

3 x 40
3 x 45
3 x 52.5

Db press

12.5/s x 12
x 12
15 x 12
15 x 12

Dips -BW

11
11
11
10
8

Mini-Band (12kg) standing flies
4 sets 15/s

Week 2 Workout 4

Deadlifts

140 x 3
160 x 3
190 x 6

Sumo Deadlift Singles

1x 140 - feet to wide
1x 140
1x 150
1x 160

Suspended Buffalo bar GMs
(working to 1RM)

60x 6
100x 6*
-adjusted chain height
100x3
140x2
160x 1 (video)
165x 1 (video)

GHR - BW

10
10
8
8

Side bends

30lb x 10/s
40lb x 10/s
50lb x 10/s
50lb x 10/s

With the GM's, actually a bit dissapointed but the deadlift part of my workout was prettttty good so i think i was just fried from that as i've tripled 160kgs before, though I am almost 5kgs lighter now.

Also noted that on the second left the bar tracks forward a couple of inches the second I try to move it, I think this is due to me having the bar sitting back behind my knees a bit.

Also I felt like I usually have the chains set a bit lower than that, but I think just being tired and what not I let it slide a bit.

Also took a bunch of photos today at the gym.

Gonna post em in here just cause.

Week 3 Workout 1

Bench

77.5 x 5
87.5 x 3
97.5 x 1

Pull ups - BW

6
6
6
5
3
3
4
3

Close grip bench

60kg x 8
x 5

Plate Raises

25kg x 8
20x 8 x 4

EPIC FAIL
Just completly died on the bench set. Verrrrry dissapointing but made sure I made up for it with all the extra sets.

Now it's 32C and I'm going to squat.

Vomiting coming to a gym near you soon!!!

Week 3 Workout 2

Squats

125 x 5
142.5 x 3
157.5 x 6

Box Squats. Saftey Squat Bar.
Wide stance. 3RM

60x 3
100x 3
110x 3
120x 3
140x 3

Leg Press

40x 10
80x 10
120x 10
x 10
x 10
x 8

Kneeling pulldowns

90lb x 8
x 8
x 8
x 8

How often do you do box squats? It seems odd that you have that big a drop off between you box squats and regular squats. I could be wrong as I generally only do low bar squats with a box so it could be that I just havent learned how to use the rebound on them effectively yet. Is this typical?

Watching some of your deadlift vids it seems like you can get the bar to above knee height really easily but then struggle to lock it out. Is that "easy" early part of the pull something you've worked on (with heavy partials or sth) or is that something you've always had? Cause when I pull I feel like if I can get it above knee height then I can lock it out no problem but that early part especially right off the ground is very hard.

32 is perfect squatting weather(that's like 89 in real degrees, right?)

RE: Box Squats/ Using the saftey squat bar makes it a bit harder, plus I try to squat noticably wider then normal (usually wider than shoulder width), so I find it a bit harder than usual, hoping to get some extra hip drive carry over.

Havnt been box squatting that much, just added it in as an extra workout cause I felt like punishing myself. For comparison before I went to nationals I did a 190kgs box squat with a regular bar, then squatted 200kg. Though I do feel some drop off since then but it is coming back fast atm. My 1RM estimation from that squat session is almost 190kgs.

RE: Deadlift speed, I've got tiny calfs but ive got big quads, always been super fast off the floor which is why ive been working on wider stance squats/sumo deadlifting a bit, to try bring up my hip drive.

RE: Temp, almost exactly. I was drowning in my sweat doing leg press. I wish I knew how much those sleds weigh, because they are heavy as ****.

Also on a random note, realised that id been cheating somewhat on the kneeling pull downs. Trying to take my forehead directly down to the ground while imagining pulling with my obliques made me wanna vomit hard at the end of all that.