Good things come in 3s

Really rough night last night, still fried from deadlifts, squats were killing me, bar shifted on my back a few times which is a rookie move on my part. Really tired!

Team mates left early so the final few sets were solo which was nerve racking considering the off night I was having. Considered walking away and I'm 100% certain me this time last year would have. It wasn't a special weight, or significant milestone....just work.

I made a deal with myself in July 2015 that unless I was injured then I had no excuses not to hit the reps and do the work. It's really starting to pay dividends but it's never once ceased to be this tough... Moving forward is always tough but I get a real sense of accomplishment whenever I can silence the doubts in my head and push though. For that last night was a great night :D

5x5x225kg - https://www.instagram.com/p/BAvOS2olkVP/?taken-by=reiyushin
 
Nice benching last night :)

Bench
3x1x140 - working the singles getting everything tight and right. Good speed on these :D

5x8x115 - paused of course, continuing the death by volume approach.

Spoto Press
3x5x115 - nice, triceps pretty burned out.

Cable Row
4x20xsome weight.
 
Busy busy

Sunday
Deadlifts
6x3x275kg - https://www.instagram.com/p/BA6l_bWFkfL/?taken-by=reiyushin

Block Pull
1x300kg - back was fried

Sunday circuit x 3

After this I drove 120miles to help a team mate compete so spent a lot of the day loading and unloading plates! (he did great so totally worth it :D)

Monday
Bench
10x115 - great but showing my fatigue, getting a tad sloppy I inverted the sets/reps
8x5x115 - better technique :) got my 50 reps total.

Some rows, pullaparts, tricep extensions and finally some pec fly which I've not included in years.

Tuesday

HORRENDOUS SLEEP! Wind and rain hammering into my bedroom window and things blowing around the garden :(

Squats
2x5x233 - https://www.instagram.com/p/BBBPB3mFkV2/?taken-by=reiyushin
2x3x233

Broke a tooth on the second set of 5s......really not my night. Time to get a gumshield.
 
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Cheers man :D Appreciate the support!

Monday

Phase 2 of "save my bench" program (everything paused of course)

Spoto Press
4x4x125

CGBP
6x
60
80
100
120
100
80
60

Supersetted with cable rows in sets of 10-20.

Pec dec and rear delts on le machines with some stretching in between.

Really good session, enjoyed it.
 
Wednesday

Bench
5x3x130 - really solid with long pauses
1x5x130 (a plus set with no spotters isn't fun)
1x130 - running through comp commands in my head :D

OHP
4x10x45

Cable Row x billions

Band pullaparts x trillions

Rolling out my infraspinatus...it burns...
 
Getting behind in my logging. Too much work and training!

Thursday 4th Feb

Pause sumo deads with hook grip - https://www.instagram.com/p/BBaJHq2lkQF/?taken-by=reiyushin

I hate them :p

Some squat positioning work and running over some cues I should be doing.

Saturday
Squat
5x3x252.5kg - https://www.instagram.com/p/BBc2S9KFkWn/?taken-by=reiyushin

Nice rep PB for sets

Bench
Doubles at 140kg and a bunch of close grip work. - https://www.instagram.com/p/BBdJ1FnlkZ9/?taken-by=reiyushin

Sunday 7th
Deads with full comp equipment
A few singles at 290kg - https://www.instagram.com/p/BBfV22oFkeJ/?taken-by=reiyushin

Monday
Spoto Press
4x4x125kg
CGBP times a billion

Tuesday 9th

Squats 8x3x247.5kg - https://www.instagram.com/p/BBk14kKlkW_/?taken-by=reiyushin
No spotters >.<

Wednesday
Bench
5x3x130

Thursday
Paused Sumo and speed sumo with 220kg - https://www.instagram.com/p/BBqNG1oFkQ-/?taken-by=reiyushin

Saturday
Squats
6x2x261kg - https://www.instagram.com/p/BBu9HGelkYF/?taken-by=reiyushin
Spotters had to go after the 6th set so called it there.

Bench
3x1x150
6x130
8x120

4s pause bench
5x120
3x130
2x140

Sunday

Wasn't in a pretty state post squats :p

Deadlift
1x305kg - PB - https://www.instagram.com/p/BBxJAAllkdl/?taken-by=reiyushin

Hit some back off sets and the usual Sunday circuit :)
 
Thursday was hitting some deadlift positions and visualising good pulling on comp day.

Saturday

Squats
4x2x266kg - https://www.instagram.com/p/BCAxKDJlkfT/?taken-by=reiyushin

That's the last heavy squat session done :)

Bench
3x140
1x150
5x1x155

CGBP
5x5x120kg

99% of the work is now done, got DL openers today then a decent bench session on Monday then it's simply keeping myself moving the rest of the week.

Hoping for the following on comp day:

Squat: 260/275/285
Bench: 140/150/160
Deadlift: 275/290/3XX - leaving that last attempt in the air as I'll attempt whatever I have to in order to secure the win.

Up against tough competition but it's for a spot at IPF worlds in Texas this year so I really have to be on my A game.
 
Cheers gents :)

Last 2 working sessions done :D

Sunday

Deadlifts
3x1x275 - No fuss, going to be my opener.


Monday
Bench all paused ofc :D
3x140
3x150 - Equal PB
2x160 - PB :D this was going to be my 3rd, likely going to revise it upwards after this :D
4x4x140
 
You're probably a bit more than 7% I'm sitting at 104kg :D

Got my flight times for Sunday, weigh in at 8am, starting lifting at 5pm :(:( gonna be a massively long day! I should have cut to the 93s :p
 
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