Good things come in 3s

Bench feeling nice and strong :D don't think I've quite cracked the deadlift puzzle yet :/

I'll see what this cycle brings but the plan is really to hit squats hard from mid July onwards to try get the big 300 by the end of the year.
 
Tuesdays gains

Bench Paused
6x3x140
2x140

Deadlifts
3x3x185

Mega Paused Sumo Deadlift
1x185
1x210
1x250 - F
1x250 :D

210

250

Hang Clean
5x3x72.5

Ab Wheel
3x10

Did some GHR with the purple band and some pullups.
 
Saturday

Slight adductor issue and awful hamstring doms so spent 30-40 minutes stretching and foam rolling.

Deadlifts
70
120
160
200
240
270
290 - PB :D


Bench
5x5x132.5

Pullup Ladder
1-7-1

Back circuit of doom :eek:

Sunday

Front Squat
None... :/


Sling Bench
4x2x157.5
3x167.5 :)

Floor Press
4x5x100

Pin Press
3x5x100
3x120

Some leggy machines to make up for lack of front squats.
 
Cheers :)

Tuesday

Bench Paused
5x3x142.5 - rep pb :)

Paused Sumo DL (paused for days)
175
205
215
215
215


Hand Power Clean
5x3x80

Pullup Ladder (wide grip)
1-6-1

Ab Wheel roll outs to infinity

Did some GG/BG machine and some leg extensions.
 
Thursday

OHP
4x6x80

Squat (with first rep mega paused)
5x60
5x100
5x140
3x5x180


This ruined me....the video is the last set with the shortest pause and me coming too far forward >.<

Floor Press
4x6x100
 
Yea still feeling it :p

Saturday

Deads
275 - no issues, a little forwards.

Bench
5x5x135 - rep PB

Pullup Ladder + Upper Back Circuit.


Sunday

Front Squats
Up to 100kg but hammies in bits.

Sling Bench
4x2x160
5x160 - rep PB

Floor Press
5x
60
80
100
4x120

Pin Press
5x
60
80
100
120
100
100


Did some ab/adductor machines and leg extensions
 
Cheers :D trying my hardest!

Thursday

Squats worked to to a triple at 180 but felt some unusual tightness in my quads, left it there.

OHP
6x82.5
3x5x82.5

Pin Press
5x60
5x80
5x100
5x110
5x120
5x100
 
Sunday

Front Squats - hate these... :(

2x3x140
1x160 - PB moved really fast :D
Fx180 - I practically passed out under this :p

Got vids of the front squats, whenever I get the chance I'll put them up :D

Sling Bench
3x162.5 - forgot it was only doubles :p
4x2x162.5

Pin Press - really starting to see how this benefits the lift :D
5x60
5x80
5x100
2x130
5x100

Did some shoulder raise and ab wheel rollouts :)
 
Behind with the logging!

Tuesday

Sumo/Paused Sumo Deads
Worked up to 230 on both variations with a lot of stretching in between :)

Paused Bench
5x3x147.5 - 3 rep PB for 5 sets....gains will be mine :D

Thursday

Squats - quads tight from deads
5x160
5x180
5x200

OHP
4x85 - just nothing left to give...linear progression has run it's course and my triceps/shoulders are hammered!
2x10x60 - just to pump some blood into the shoulders for.....umm...recovery ;) DAT PUMP THO

Pin Pressed
5x120 :)

Saturday
Adductor giving grief in the morning, stretched and foam rolled.

Hit the 285 single for the days target and did a 5x250 after it.

Bench
5x5x140 for a rep PB :)

Did the pullup ladders and back circuit of death.

Sunday

Didn't sleep last night...was throwing up :/

Front Squats
Up to 100 but whist I've found a groove I like with these I was just to tired (read: I bitched out)

Sling Bench
4x2x165
4x165

Some light floor press and BOR.
 
Basically the program is doing what it's supposed to do and kick my ass! I'm failing my end though.....my job is to recover. An early night tonight and more food. BW at the 100kg mark.

1 week to go, gains will be mine.
 
Tuesday

Hips a little sore so cut some volume off the deadlifts

2x5x70
5x100
5x120
3x150
3x180
2x210
2x240

Paused Bench
5x3x147.5 - PB :)

Some more machine work at the end, ab/adductor, leg ext, lat pulldown.
 
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