Good things come in 3s

Holiday's over, back to work :D

New Program, more focus on Deadlift over Squat this time round.

6 weeks

Week 1-3

Tuesday
Deadlift 5x5@80% +5kg/week
TNG Bench 5x8@70% +5kg/week
Assistance: GHR, Hip Thruster, Ab/Aductor machine

Thursday
Front Squat 5x5@80% +5kg/week
Slingshot Bench 5-8x3@95% + 5kg/week
Assistance: Machine Row, Cable face pull, Band pull aparts, Ab Wheel Rollouts

Saturday
Block Pulls 3-5x3@90% +10kg/week
Paused Bench 5x5@80% +2.5/week
Assistance: Incline DB, Skull Crushers, GHR, Hip Thruster

Sunday
Squat 5x5@80% +2.5/week
OHP 4x6@70% +2.5/week
Assistance: Leg Ext, Ab wheel, Cable row, Pullups
 
Arrived a little earlier than the team tonight so got some extra bench done at the start.
Don't recall it so not logging it :p

Front squat
4x5x104
11x104

Slingshot Bench
4x3x147.5
5x147.5

Band pull aparts
3x10 (purple band)

Ab rollouts
3x5

Machine row
4x10x100
 
The weekends training was pretty insane....well Saturdays was insane.

Saturday

Block Pulls
3x70
3x110
3x140
3x170
3x210
3x3x252.5 - did the first set beltless which was a PB :)

Paused Bench
5x60
5x80
5x90
5x110
4x5x122.5
7x122.5

After this we did a full 5 lift comp with a stange format, 30mins to complete each lift to earn a max. Small break between each type of lift and the biggest total wins.

I ended up with:

C+J - 100kg - could have got more, ran out of time
Snatch 65kg - I kept pressing out the 70kg :/
Squat - 220kg - ran way out of time, this felt good :)
Bench - 140 - felt like nothing :D
Deadlift - 260 - again felt great :)

Didn't go higher as by that stage I'd already won it and it was just for funsies :)

I played with 300kg to show up some weaknesses but this was a bad idea as I was far too fatigued to show where my true weaknesses lie. None the less I got it off the ground but it was never getting locked out in my state of fatigue :p

After this me and another guy tidied the entire gym :/ 6 platforms, squat stands, benches, and a few tons of plates needed put back.....just like working in a commercial gym again >.<

Done.
Food.
Bed.......for 13 hours...

I've never slept so much in my life!

Sundays session

Squats
5x70
5x120
5x160
0x200 - hip flexor was not happy :/ called the squats there and did some foam rolling.

Assistance: Banded glute bridge and GHR.

OHP

4x6x60 - comfy :)

CGBP
4x8x100 - triceps showing their fatigue

Assistance: Cable Row, Ab Wheel
 
Hip flexor a little bit aggrivated still so didn't do all the deads :/

Deads
5x70
5x110
5x150
5x180
5x210
3x5x227.5

Bench
8x40
8x70
8x100
5x8x110

banded hip thrusters / ghr supersets 3x10
Tricep ext / cable row superset 3x10/20
 
Thursdays session

Front squat
5x70
5x90
5x5x110

Bench
5x40
5x60
5x80
3x110
3x130

Slingshot bench
5x3x152.5

Assistance was 1 arm bench, ab wheel (3x6), cable facepull, band pull aparts and machine row :)
 
I was skeptical at first but now I'm 100% for it :)

Allows you to physically handle more weight so prepares the body to support the weight raw. (a big big confidence builder)
Gives a great overload for the triceps.
You have to force a tight bench groove which helps reinforce an efficient movement pattern.

It's a great little piece of kit :)
 
Is the bar path/groove/technique as near as damn it the same to raw benching? I've been toying with the idea of getting one (mainly for the fun tbh) but others have said to stay away as it would only have carryover to shirted benching. Saying that, they've never used one, nor have they used a bench shirt.
 
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