Good things come in 3s

reiyushin · 12 Nov 2015 at 15:06

Wednesday

Sling bench
160
170
170 - pretty pleased with these, this is my year goal and it's nice to hand the weight

DB Bench
8x
20
30
40
50
50
50

Rows
6x15

reiyushin · 17 Nov 2015 at 12:52

Saturday

Squats
5x4x237kg - https://www.instagram.com/p/-EcBjqFkWI/?taken-by=reiyushin

Please with these, rep PB for multiple sets is always nice

Bench
1x4x142.5
1x3x142.5 - bench just wasn't happening today, backed it off to do some speed work with my close grip.

CGBP
5x8x100 - fast fast fast!

Sunday
Deads
5x3x270kg - https://www.instagram.com/p/-HKhkPFkXT/?taken-by=reiyushin

Block Pulls
5x1x290kg

Sunday circuits

Monday
Bench
5x136
3x136 - again a no go :/
5x5x122 - back to the speed work

Rows
5x15

reiyushin · 19 Nov 2015 at 10:36

Tuesday

Squats went poorly, right glute locked up.....probably had something to do with being exhausted and having to walk the bar about 10 feet backwards from the rack to squat....

3x5x225 (should have been 5x5)

Wednesday

Sling Bench
3x3x160 - these were nice

Pin Press
3x3x120 - EVIL EVIL EVIL
5x8x90 - MORE EVIL

(pin press is the devil)

Rows
100000

reiyushin · 20 Nov 2015 at 11:30

Haha nope, controlled negative is where the gains are made

reiyushin · 20 Nov 2015 at 12:47

Thursday

Paused sumo deads
3x3x220

short and sweet, glute feeling better today

reiyushin · 24 Nov 2015 at 18:05

Saturday

Squats
5x3x240 - in deadlift shoes.....holy good lord there were tough....training partners didn't show up which sucked as I almost lost my balance....

not cool. Fought through the sets though, pretty proud of it

https://www.instagram.com/p/-WZ1P3lkaT/?taken-by=reiyushin

Bench
3x3x140

Pin press
5x3x120
5x5x100

Sunday

Deadlifts - had to train pretty early
5x2x280 - https://www.instagram.com/p/-Ypqy8lkTi/?taken-by=reiyushin

Block Pulls
5x1x300 - https://www.instagram.com/p/-ZkC_XFkZz/?taken-by=reiyushin

Upper back circuit.

Monday

Bench
3x3x140

Pin press
5x3x120
5x5x100

Basically with Bench I've decided to stop slamming my head against the wall, the heavy working sets aren't nice...so I'm focussing on more assistance work, I need more strength off the chest and more confidence in my pause.

reiyushin · 25 Nov 2015 at 12:03

Tuesday Squats

8x3x240

https://www.instagram.com/p/-e0ZaQlkTx/?taken-by=reiyushin

reiyushin · 26 Nov 2015 at 11:19

Continuing the theme of backing off the bench.

Wednesday
Bench - Close Grip, Paused
2x8x100
1x6x110
6x4x117

Cable Pull Aparts and Rows.

reiyushin · 30 Nov 2015 at 16:14

Thursday
Hit some singles of paused deads up to 220kg - https://www.instagram.com/p/-lL-8xFkQe/?taken-by=reiyushin

Saturday
Squats
10x2x250 - https://www.instagram.com/p/-olnqoFkXM/?taken-by=reiyushin

Light bench

Sunday
Dead singles up to 290 - https://www.instagram.com/p/-rHUl4FkY5/?taken-by=reiyushin

Block pull singles up to 310 - PB - https://www.instagram.com/p/-rTDLQlkS2/?taken-by=reiyushin

reiyushin · 2 Dec 2015 at 09:21

As last week was overreaching this week is very easy.

Tuesday
Bench
3x3x96kg

Wednesday
Deadlift
3x1x180
Squat
3x3x160

Getting that active recovery.

Trying this as a 1 rest week with no volume taper to see how it goes, at the minute I'm planning a 1 week volume taper and 1 week rest/active recovery for the comp in February

reiyushin · 4 Dec 2015 at 12:55

Final day of rest today, not gonna lie, I'm having some concerns about the squats. Definitely got a mental barrier to overcome!

reiyushin · 5 Dec 2015 at 22:39

Final test of the year, testing doubles.
Squat: 270kg
Bench: 150kg
Deadlift: 290kg

710kg total for a double, pretty good end to the year

reiyushin · 6 Dec 2015 at 10:44

Vid of the 270 double: https://www.instagram.com/p/-62OQflkcA/?taken-by=reiyushin

reiyushin · 7 Dec 2015 at 08:59

Cheers, didn't realise the scream was so loud after the first rep! Lots of tension released

mental barrier demolished!

reiyushin · 15 Dec 2015 at 07:23

Week 1 Day 1

Pin Press
3x8x100

CGBP
3x8x100

Spoto Press
3x8x100

Pullups
4x5

Plate Row
1million

reiyushin · 16 Dec 2015 at 11:22

Week 1 Day 2

Squats
5x8x187.5 - https://www.instagram.com/p/_Uv16elkZC/?taken-by=reiyushin

Banded GHR
3x10

reiyushin · 17 Dec 2015 at 08:04

Week 1 Day 3

Bench paused
5x10x100

DB Bench
5x8x40

Face pulls, brocep corls and tricep pushdowns till death.

reiyushin · 21 Dec 2015 at 09:54

A mixed bag at the weekend with my hamstring giving me severer bother but only for squats (and walking

)

So hit a lot of deadlifts which didnt seem to bother it at all

Deadlift
13x3x235

Bench
5x8x107.5

reiyushin · 21 Dec 2015 at 14:07

Got to play with an eleiko power bar at the weekend as well and the different in whip is instantly noticeable...so much so that I've ordered the Rogue ohio power bar in the hopes that it will allow me to get used to the pulls being tougher off the floor.

I really don't want to get to comp day with an inflated sense of my ability to deadlift!

In the mean time I'm heading to the barbell club every Sunday in order to get better at pulling with the eleiko and steel plates combo!

reiyushin · 21 Dec 2015 at 14:46

I'm planning on doing a comparison between the 3 bars once I get them all in one place

having seen Bryce pull 700x3 on them I'm pretty confident the OPB was a good choice, I just wish it was an option when I ordered the texas