Good things come in 3s

Ok to expand, it depends on what you're trying to use it for. You'll spend your time using it at 80-110% of your bench max.

1) Weak triceps - run through your triples with slightly less speed off the chest depending on how weak your triceps are you may need to start at 80% and work up.

2) Weak at the chest - pause on the chest for 1-2 seconds and drive off hard, same idea as the triceps, work from 80% up to gauge the weakness first.

3) Adapting to heavier loads - this will just happen as you handle these higher percentages
 
Saturday

Block pulls
3x70
3x110
3x150
3x180
3x210
3x257.5 - no belt :)
3x257.5 - belted
3x3x257.5 - straps and belt for these, hands are hammered from 2x per week pulling

Deadlifts were good, I'm finally becoming more patient with the positioning :)


Paused Bench
5x40
5x60
5x80
5x100
4x5x127.5
4x127.5 - missed last rep, triceps are ruined :/
2x127.5 (making up for the missed rep)

Assistance, banded hip thrust, GHR, inc DB press.
 
BAH! Bad day for the squats...

5x70
5x110
5x150
3x180 - hip flexor was really ****ed off :/

Left the squats, massaged hip flexor, stretched it out and worked in with a buddy on deadlifts.

Back to the program!

OHP
6x40
6x60
1x70
1x80
Fx90 :/
3x80
7x70
4x6x60

Ab Wheel
4x10 :D

Did some more light deadlifts and some rows.

Weird day
 
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Been pretty under the weather this last week and it's showing! Last night was rough!

Front Squat
3x5x115

Slingshot
3x5x157.5

Board bench (for funs)
2x3x140

Did some more ab wheel stuff and some rows/dips.
 
Comp yesterday, went it for a qualifying total: 572.5kg

No problems ofc :) corrected a mistake I made on the platform last time :)

There was some monster lifts on show, 93kg lifter hit 260/200/285 for 473 wilks :eek:

Back to training today :)
 
Sunday

OHP
4x40
3x60
1x80
1x90
Fx100 (triple push press after the failed strict press)
5x80
4x6x75

Did some conv deads, floor press 5x5@100, bent over row and ab wheel rollouts.
 
Next phase of my program starts tomorrow starts tomorrow! I'll be playing the DL by ear as I'm trying to nurse the hips back to good health.

Tuesday

  • Paused Bench - 5-10x3 @90% + 2.5/week
  • Alt DL - 5x3 @70% +5/week
  • Hang Power Clean - 5x3 @70% +2.5kg/week
  • Lower Body Assistance -GHR, Hip Thruster, Leg Ext, GG/BG, Ab wheel
Thursday

  • Squat - 3-5x5 @70% +5kg/week
  • OHP - 4x6 @75kg +2.5/week
  • Bench Assistance - Floor press, DB Press, Dips, Raises

Saturday

  • Deadlift - 1-10x1 @95% +5kg/week
  • TNG Bench - 5x5 @80%+7.5 +2.5kg/week
  • Upper Back Assistance - Pullup ladders, BOR, DB row, pull aparts, cable row, High pull, curls, Ab wheel.

Sunday

  • Front Squat - 5x3 @90% +2.5/week
  • Sling Bench - 3-5x2 @95%+10 +2.5/week
  • Bench Assistance - Pin press, inc/dec press, DB spress, floor press.
 
Yea it's been a recurring theme for many years. Blood tests all come back clear though. I work in a very germy environment (kids) I figure that coupled with the training sets me up for a lot of minor illnesses.
 
okay the back is 99% mended again :)

Saturdays session

Deadlifts
70
120
160
200
240
265

Only hit a single rep of 265, back was a wee bit off yesterday so took it easy.

Bench TNG
5x5x130 - felt good :) I was actually able to get a semi decent arch, all this foam rolling/stretching is paying off.

Pullup ladders
Wide grip
1-6-1 - 36 reps in all :)

After this we did a mega circuit style setup to fit in all the assistance.
Curls - max reps - drop sets from 40kg - 20kg in 5k increments
Cable row - 10s at max machine weight
Ab wheel rollouts - 10s
Upright row - 10s at 40kg
Band pull aparts 10s on the purple band, 2 hand widths inwards.

Was a a sweaty mess afterwards but it was good :) (dat bicep pump tho :eek:)


 
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