Last training of 2011

Wednesday Dec 28th
Trained @ Global with TK

Squats were a bust.  Finished some warmups that felt too heavy and called it a day. Still sore from monday.

Bench (lbs)
135 x 5
155 x 5
175 x 5
185 x 3 x 8

Deadlifts

275 x 3
315 x 3
365 x 3
405 x 2
425 x 2
435 x 2


Friday Dec 30th @ Global with TK

Squats
70 x 5
100 x 5
120 x 5
140 x 3
155 x 2 Belt
165 x 1
170 x 3 Wraps + Bottoms
180 x 3
190 x 3

Squats felt healthy today. Used loose bottoms to save the hips. Really concentrated on technique instead of trying to get through the workout with rage issues.

Bench
50 x 5
60 x 5
70 x 5 x 2
80 x 5
85 x 5
87.5 x 5
85 x 5

Deadlifts
120 x 2
145 x 2

This would of been the 3rd Dl workout this week so never did any work. Pulled hook grip. 

New years resolution:  Start training hook grip more often. All 3 lifts are twisted because of my deadlift grip.

Overall a Great year of training. I have some Goals for 2011, But most importantly I would like to stay healthy and get strong.

Big Thank you for my training partners and family for everything they have done this year.

Boxing Day training

Went into Global gym for a training session

Squats
70 x 5
100 x 5
120 x 5
140 x 3
155 x 3Belt
175 x 3Wraps
185 x 3
200 x 2
212.5 x 1 PR   This was pretty close to a max for today. My excuse is that I rolled my wraps by hand for each set so I wasent getting them as Tight as I would of liked. PR nonetheless. Raw squats are feeling stronger then ever.

Bench
60 x 5
65 x 5
70 x 5
75 x 12
80 x 9
85 x 6
77.5 x 9
70 x 12

Deadlifts Conv
125 x 3
145 x 3
165 x 3
182.5 x 1 slow right from the floor.

Training Update

Made it through a week of belligerence in Cape Breton.  2 weeks of exams + lots of drinking + Not much sleep = worn down price.

Monday Dec 19th
Squat
135 x 5
225 x 5
275 x 5
315 x 3
345 x 3 Belt
385 x 3Wraps
405 x 3
430 x 3
455 x 3 PR
I felt strong and healthy on all the warmups of these squats. I also used a thinner and tighter belt which made my belt set feel super easy.

Tuesday Dec 20th
Bench
135 x 5
155 x 5
175 x 5
185 x 5
195 x 3
135 x 20

Thursday Dec 22nd(Quick one in the shed)
Squats
70 x 5
100 x 5
120 x 5
142.5 x 3
100 x 5  twosec pause/deep

Bench
60 x 5
70 x 5
80 x 5
85 x 6 x 3
90 x 3
92.5 x 3
80 x 9

Deadlifts (sumo + conventional)
125 x 2 + 2
145 x 2 + 2
165 x 2 + 1
182.5 x 1 conv


Training days will be random over christmas. The plan is to go in gear in early january so goal is to at least  maintain stength over christmas, then do a small test in the new year.

Getting back in the groove

First training Day in the shed since exams started. Shed was 0 degres when we started.  Most of our warmups were done at around 6 , and by the time our worksets were done it was up to 10.  Cold on the old folk.

Squats
70 x 5
100 x 5
120 x 5 ( Bar wasnt freezing at this point)
140 x 5 ( Frost was melted off the knees here)
155 x 3 LB/Belt
170 x 1
175 x 3 wraps
185 x 3 wraps

Bench
60 x 5
70 x 5
80 x 5
85 x 4
90 x 4
95 x 2 x 4sets

Deadlifts
125 x 5
145 x 5
175 x 3
195 x 3
210 x 1 Belt
220 x 1 Suit
Based off the way I pull in a suit, I need to work on lockout strength.  In the 170-190 range I can lockout fast raw, But at this point I dont have the strength to power through the heavy weights in gear as I want to. Angry Price.

Feels good to be back in the shed.  Heading to Cape Breton saturday - wednesday, so hopefully get in some training while im there. 

Tuesday Training

Had not been at the gym since Friday, and I was going stir crazy.  Went for a quick one to get out of the house and not get too weak over exams.  I finished my 3rd of 4 exams today, so home stretch from here.

Bench ( In lbs on a gym bar so most likley - 5 / 10 lbs )
135 x 5
155 x 5
175 x 5
185 x 5
205 x 3
225 x 1
225 x 1
185 x 11

Shoulder and Tricep workout today. I hate training shoulders. 

+ Abs at the end, my core feels weak after not having much stress on it in over a week.

I miss training.  Back at It tomorrow.   Very anxious to get in gear soon .

Weekend Training

Been busy with exams, so havent got any decent training in this week.

Friday Afternoon in the shed
Did some deadlifts seeing I missed Wednesday and didnt want to deadlift at goodlife
 Deadlifts
125 x 5
145 x 5
175 x 5
185 x 8 PR
200 x 1

Friday Night @ Goodlift
Squat in lbs
135 x 5
225 x 5
275 x 5
315 x 3
335 x 2

Bench
135 x 5
155 x 5
175 x 5
185 x 5
200 x 1

Back to regular training on Wednesday, finish exams on Friday night then off to Cape Breton Nova Scotia to hang out with the MacDonald brothers.

Tuesday Dec 6th

Wont be able to train tomorrow night Due to exams, so went to goodlife for a quick one.

Squat  in lbs
135 x 10
225 x 5
275 x 5
315 x 3
315 x 3
330 x 1

Bench in lbs
135 x 10
155 x 5
165 x 5
185 x 3
195 x 3
205 x 3
215 x 1
135 x28

Back + Abs

Sunday Dec 4th

Squats
70 x 5
100 x 5
120 x 5
140 x 3
160 x 3 LB/Belt
175 x 3Wraps
185 x 4
195 x 5 PR

Bench
50 x 5
70 x 5
80 x 5
85 x 3
90 x 3
92.5 x 3
92.5 x 3
95 x 3
100 x 1
105 x 1 PR . This was a 11/10 if I used the RTS scale. But after 5 triples I'm pleased with it.

Deadlifts Conventional
125 x 3
145 x 3
170 x 3
190 x 1 PR ( Turns out if you train conventional it goes up)

This will probably be the last sensible training day I will get in for the next 3 weeks. Training will be on and off  so today since things felt good I had one last  shot at some PRs.

Friday Dec 2nd x 2

Morning

Squat
70 x 5
100 x 5
120 x 5
Hips are still sore from wednesday's training

Bench
50 x 5
70 x 5
80 x 5
90 x 3
100 x 3 2bd
105 x 1 2bd
110 x 1 2bd

Did some testing that shows I need to work on forearm/grip strength.

Night
Bench (lbs)
135 x 5
155 x 5
180 x 3
190 x 3
200 x 3
135 x 25
( These benches were on a crappy gym bar so Im sure the weights are about 10lbs less, but they felt smooth)

Back. 3 exercises 10-8-6
Biceps. 3 exercises 10-10-10
Triceps. 2 exercises.10-8-6
Forearm curls in an attempt to start improving my grip strength. 2 sets to failure.


2 weeks from now I will be finished exams. Looking forward to it.

Wednesday November 30th

Squats
70 x 5
100 x 5
120 x 5
140 x 3
150 x 2 LB belt
160 x 2 ( slow)
100 x 5

Bench
50 x 5
65 x 5
75 x 5
80 x 5
85 x 5
90x 5
92.5 x 4
95 x 3

Deadlifts (first 3 from a deficit)
125 x 5
145 x 5
170 x 3
180 x 1 Belt
195 x 1 Suit
205 x 1
220 x 1



This is my last week of classes, Then 2 week stretch of exams. None of my exams conflict with training, so hopefully the stress of exams wont have a huge effect.   Calories Calories Calories.

Sunday Nov 27th

Squat
70 x 5
100 x 5
120 x 5
140 x 5
155 x 3 Lb/belt
170 x 5Wraps
180 x 5
190 x 5 PR

Bench
50 x 5
65 x 5
75 x 4
82.5 x 3
90 x 2
97.5 x 1
102.5 x 1 PR
90 x 4
87.5 x 6
82.5 x 10 PR

Deadlifts Conventional
125 x 3
145 x 3
155 x 3 Belt

The next few weeks will be concentrated on final exams.  I need to take a short break to recover so going to try and ease back the training numbers. Hopefully by not going as heavy during exams I can avoid beating up my immune system and getting sick.

Wednesday Training for strong feet + rant

Great training for everyone in the shed. Must be the woodstove.

Squats
70 x 5
100 x 5
120 x 5
140 x 3
150 x 1 Belt
165 x 4 Wraps
177.5 x 3
190 x 3

Bench
50 x 5
65 x 5
75 x 5
80 x 5
87.5 x 3
95 x 3 PR
Shirt on. Custom shirt for a 82.5 lifter. aka loose on little price.
Learning the shirt, Touch and go.
105 x 3
110 x 3 PR
115 x 1
Static hold 145 x 10 sec

Deadlifts
125 x 5
145 x 5
175 x 5
190 x 5
200 x 2 with belt
205 x 3 no belt
210 x 1

The 66kg Open qualifying total is 510 kg.Tonights training total was 505 x 3 and 515 x 1. This has to be one of the biggest training totals I've done without a squat suit or deadlift suit.

Other then squats not feeling as smooth as I would like, training has been great. Not just for me, but for everyone. 3 University students + 1 father of a newborn baby  and we still have been training consistently and hitting PR's.

 I live with one of my training partners , and see the two other at least 3 times a week to train. We've got a relaxed training environment and when it comes time to go to work, everyone throws down. We may laugh and joke more then other training group in the country, but this just seems to keep everyone from being angry trolls who just train and get frustrated.

 I can say that without my training partners, I would be nowhere close to where Ive came since back when 2 plates was a big squat in knee wraps and I couldnt bench 1 plate x 1.

Fact - Its hard to not get strong when you train with a bunch of people who fall under the term of `BMF`. We all train for the same reasons. We all squat and bench from the same rack height. With a average height of about 5`4 , I like to think we have  moulded ourselves into a pretty badass group.
Not giving any precise predictions, but big things to come for everyone.  Stacey is on track to  having the heaviest bench done by a female in our province in the next few years and hitting a huge Pr total next time she competes. Granville has made huge improvements  with just 1 year of true powerlifting training under his belt and has the potential to be one of the best lifters in the country. Tom only has 39 days left in the 39 and under age group, now see. I can then overuse-old man kean. He has already made his impression on the National and International stage. With a new addition to his family, he is still on track to some huge performances in the coming year. Me, my feet are getting strong.

All in all, Im thankful for having a badass training facility with a great training group.

Sunday Training

Squat
70 x 5
100 x 5
120 x 5
140 x 3 Belt
155 x 3
165 x 3 wraps
172.5 x 3
180 x 3
187.5 x 3

Since I've been doing all raw work the past month and a half or so, Now that im back in the wraps im playing with my set-up too much( Vagina sanditis ). On my Light days I need to do some work on trying to squat more symmetrical. These old hips need to be straightened up.

Bench
50 x 5
65 x 5
75 x 4
85 x 3
92.5 x 2
85 x 3
80 x 4
80 x 5
75 x 6 Closer Grip.
70 x 7
65 x 8
60 x 9

Deadlifts Conventional
125 x 5
145 x 3
170 x 1
182.5 x 1 PR.

Never thought I would pull 400lbs conventional. These were done no-belt, but I dont think I would pull much more with a belt.

Friday November 18th

Morning @ Global with Tom and Granville
Squats
No real work, just a few sets on a plate playing with form
Bench, Close grip
50 x 5
60 x 5
60 x 5
60 x 5
82.5 x 4 2bd
82.5 x 4 2bd

Hanging Planks, ' Rep Ladder'
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Kind of concerned for Tom, hopefully he isnt too sore to train on sunday.


Night @ Goodlaugh with  - ?Miller ?

Flat DB Bench
40 x 8
50 x 8
60 x 8
50 x 8

Chinups, Used the rep ladder, varied grip
1-2-3-4-5-6-5-4-3-2-1

Lot's of Back work.
4 movements x 3 sets each.

A little bicep work.

Tricep Pressdowns
3 sets close grip
3 sets wide grip


Today seems like a whole lot of nothing training wise, But I think these are the extra's that are helping me.

Back in the comfort zone

Today was our first day back in kneewraps for quite some time. As someone who cant squat a whole lot in just a belt, I tend to enjoy kneewraps more then most people.

Sq
70 x 5
100 x 5
120 x 5
135 x 3
150 x 3 belt
160 x 3 wraps
170 x 3
180 x 3
-All the wrapped sets felt good. Since APT hasnt paid their fee's to the IPF yet, Im going to experiment in the Inzer grippers.

Bench
50 x 5
70 x 5
77.5 x 5
85 x 3
90 x 3
92.5 x 3
90 x 3
90 x 3
Benches were feeling heavy but 4 triples @ 90 and above is a PR

Deadlifts
125 x 5
145 x 5
175 x 5
190 x 4
200 x 4 PR

Quick Day

Granville lifted at Raw Nationals yesterday(205-145-230 @ 74 ), and I spotted and loaded so I just did a quick squat/bench in the warmup room in the morning.

Squat
70 x 5
100 x 5
120 x 5
135 x 3
140 x 3
145 x 3

Bench
50 x 5
65 x 5
75 x 5
82.5 x 5
87.5 x 5
90 x 5
90 x 5
95 x 2

Starting wraps on wednesday I believe, really looking forward to getting some heavy weight on the back again.

Big Training Day

Wasnt feeling all that energetic going into the gym today, but things did come together better then planned. I hit some Pr's but the highlight of my day was watching the 63kg Ukraine Girl hit a 682 Wilks and Olech hitting a massive 903 total @ 74, both done @ open worlds. Simply unreal. Some lifters are just un-human.

Squats kg
70 x 5
100 x 5
120 x 5
135 x 3
142.5 x 3
147.5 x 3
152.5 x 3 PR
160 x 1 Highbar No belt, Big PR.
the 160 x 1 felt real heavy, but im pleased with it. I think I hit depth just because it was too heavy to stop at parallel. Scary to think that people at my bodyweight can clean and jerk this kind of weight in olympic lifting.

Bench
50 x 5
65 x 5
75 x 5
75 x 12
80 x 10
85 x 8
90 x 1 paused
92.5 x 1 paused - First time benching over 200lbs raw with a pause.

Deadlifts. No deficits tonight and the warmups still felt heavy.
125 x 3
145 x 3
165 x 2
185 x 2
195 x 1
207.5 x 1 Added belt
220 x 1 Big PR
The 220 was slow and heavy, but im super happy with a 5kg PR.. Next week we are going back in wraps for squats, so Im expecting to see a small drop in the deadlifts. for a while.  Tentative plan for Wednesday will be a 3x3 in wraps and some lighter deadlifts with speed.



Granville Lifts @ Raw nats on Saturday so I'm just going to do a quick squat and bench before the meet starts, then we wont have to train sunday morning.  Squats : try not to fall down , benches 5 x 5.

Weekend of Nov 4th - 6th

Friday

Morning @ Global With Tony and  pre-poppa Kean

Squats in  lbs. Playing with the technique
135 x 5
225 x 5
225 x 5

Bench
135 x 5
155 x 5
165 x 8
175 x 8
175 x 10

3 sets of a wild ab exercise that left me sore all weekend.


Friday Night
Decided to Squat again seeing I didnt do much in the morning

135 x 10 (in lbs)
225 x 5
275 x 3
285 x 3
295 x 3

Did some assitance work but didnt push anything too hard.  Triceps , Shoulders and  some back.


Saturday Highlights
Worked 8-4
Tom Kean became a Father,  New baby boy was born - Max Kean.
Fattened myself up with some Fish and Chips .
Watched Captain America ( The movie not Kirk Karwoski)
Caught up on sleep because the clocks went back a hour


Sunday In the shed with Tony 'Strong Foot 'Granville   and Stacey-zeroenergy-Price
Tom became a father less then 24 hours ago so understandly had to skip training with us.

Squats (kgs)
70 x 5
100 x 5
120 x 5
132.5 x 5
150 x 5 + Belt / LB
160 x 3
165 x 3 PR

Bench
50 x 5
65 x 5
75 x 5
80 x 10
85 x 8 PR
90 x 6 PR
85 x 8
80 x 10

Deadlifts Conventional
125 x 3
145 x 3
145 x 1

Successful weekend overall. Took it off from galivanting and belligerence and just focused on schoolwork and eating. Training felt better because of it. Going to take the next week or so semi- easy on squats, and hop back in wraps the following week.

First training day in Movember

If I can pull off the mustache, I think it will add about an average of 10kg per lift, give or take a little. My legs felt a little off last night, so I streched for 20 mins or so to try and work out the kinks. Obviously it's impossible to be perfectly symmetrical, but there are days I feel like my legs are years apart in strength.

Tuesday @ Mun with Tony
Light Shoulder work
4 sets of close grip bench , paused and fast
Tricep Work with cables

Wednesday in the shed
Squat
70 x 5
100 x 5
120 x 5
132.5 x 5
145 x 3 LB  Add Belt
150 x 3
155 x 3

Bench
50 x 5
65 x 5
75 x 5
82.5 x 3
87.5 x 2
95 x 1
100 x 1 PR
70 x 20 PR

Deadlifts (First 3 sets from a deficit)
125 x 5
145 x 4
160 x 3
175 x 4
185 x 4
195 x 4 PR ( Best in a belt before was 195 x 3)

Raw Numbers have moved well. Im interested to get in wraps soon for squats and see if the weights will be up. Im not doing a tonne of sets, but still getting in the worksets I want to without completly burning out so far.

Sunday Shed training

I think Tom spiked my coffee with a lazy and weak pill this morning,  all the weights felt heavy and I had the energy of a sloth.

Sq's
70 x 5
100 x 5
120 x 5
140 x 2 ( Heavy)
150 x 1 LB/Belt
125 x 8
130 x 8
135 x 8 HB PR

Benches
50 x 5
65 x 5
75 x 5
77.5 x 12
80 x 10 PR
85 x 6  (missed 7th)
75 x 10
60 x 11

Deadlifts Conventional
125 x 3
145 x 3
160 x 3
175 x 2 PR

Wednesdays Mensday

Skipped my group meeting with the mensa club(not) and decided to try powerlifting tonight. Squats, Benches and Deadlifts, in that order too.

Sq's
70 x 5
100 x 5
120 x 5
140 x 5
142.5 x 3
145 x  3
142.5x 3
100 x 10 Paused


Bp
50 x 5
65 x 5
75 x 5
80 x 5
85 x 4
90 x 3
95 x 1
95 x 1


DL
125 x 5
145 x 5
160 x 3
175 x 2
182.5 x 2
190 x 2
197.5 x 2
205 x 2  PR no belt


-Foam Rolling needs to be added in as part of the assitance days. Hips kept cramping up during benches.

Sunday Oct 23rd Training

Squats
70 x 5
100 x 5
120 x 5
140 x 3
130 x 8
130 x 9
130 x 10
100 x 5 Paused

Bench
50 x 5
65 x 5
75 x 5
80 x 5
85 x 4
87.5 x 3
90 x 3
92.5 x 3 PR

Deadlifts Conventional
125 x 3
145 x 3
165 x 3
172.5 x 2 PR


Training is coming along well. Doing Highbar work for squats for 3 weeks or so, then back into some heavy stuff.  Benches are moving just the way I want them to and same with the pulls. At this point Im not going to change anything drastic seeing I have no upcoming meets anytime soon.

Shed Training Ft- TK, Price x 2 & TnG

Cut Back the Reps tonight for squats. Starting to see a slight slow-down on speed, so a couple days to rest up on squats are needed.

Squat
70 x 5
100 x 5
120 x 5
140 x 2
145 x 3 Belt
155 x 1
165 x 2 PR
140 x 1 HB heavy

Bench - We are getting our new material on our bench, so benches tonight were a write-off. Just going to do a few extra sets on friday.

Deadlifts-  Sucessful. Droping back the weight next week and adding in deficits again.  Pushing the squat as hard as we do, I dont think doing 5's or greater for worksets would have a big benefit. Doing lower reps and more assitance work seems to be helping.

125 x 5
145 x 5
170 x 5
190 x 2 Belt
200 x 2
210 x 2 PR
215 x 1 PR ( Best deadlift to date in a meet is 213kg, full gear)

Sunday Morning

Squats
70 x 5
100 x 5
125 x 5
142.5 x 5 PR
155 x 1 Belt
170 x 3 wraps
175 x 3
132.5 x 6 HB
132.5 x 6
132.5 x 6

Bench
50 x 5
62.5 x 5
75 x 5
82.5 x 3
90 x 2
95 x 1 ( missed second)
Loose shirt on
100 x 3
105 x 2
100 x 4

Deadlifts
Conventional
125 x 3
135 x 3
165 x 3

 Going to drop the squat weights back for a few weeks to build the legs and core without grinding.
 Benches are feeling good.  Hoping to conquer 2 plates in the next month or so.
 Deadlifts are coming together and I just need to keep pushing them every week.

Wednesday in the Shed

Today was one of the best-worst days Ive had in the gym. Ive been sick since sunday and actually debated training. But in none of the elite training programs is there given sick days, So I made the 60 sec walk into my back-yard shed and waited for the crew to show up.Considering how shitty I was feeling, Im really happy with todays numbers.

Squats Kg
70 x 5
100 x 5
120 x 5
140 x 3
150 x 3 PR
160 x 3 Belt PR
170 x 5 wraps
125 x 8

Bench
50 x 5
62.5 x 5
75 x 5
85 x 5
85 x 5
85 x 4
85 x 5
85 x 5 PR  for 5's

Deadlifts ( Did 2's the whole way because Im a puss)
125 x 2
145 x 2
170 x 2
180 x 2
190 x 2 PR
200 x 2 PR
All sets were no belt

Sunday Oct 9th

Today was the first day we had to light the wovestove in the shed since last year. Not sure if I missed going from freezing cold to sweating bullets in 20 minutes, But its cozy to say the least.

Squats
70 x 5
100 x 5
120 x 5
135 x 5
150 x 1 Belt
162.5 x 1
170 x 5 Wraps
177.5 x 5
185 x 3
192.5 x 3 PR

Bench
50 x 5
60 x 5
75 x 4
82.5 x 3
87.5 x 2
92.5 x 1
97.5 x 1 PR
90 x 2 Pinkies on rings
85 x 3
80 x 4
75 x 5
70 x 6
: 2.5 kg raw bench pr for me, 5 kg raw for my sister( 85 kg) 1 step ahead, 2 back. Always putting the screws to me.


Deadlifts
125 x 1 Sumo from the blocks
145 x 3 conventional
145 x 3 conv + belt. 

Friday Training

Squats (kg)  10 sec squats
50 x 5
70 x 5
Paused
100 x 8
120 x 3

Benches
50 x 5
60 x 5
75 x 3
82.5 x 3
Shirt on. 38 inzer rage
100 x 2  2bd
110 x 2  2bd
112.5 x 1 chest

Power-Lifting

Tuesday
Tricep and Shoulder work at the UNI gym with Tony.
Triceps were toast after this one.


Wednesday
Best Training has felt in a long time. Good lifting for everyone.
Squat (kgs)
70 x 5
100 x 5
120 x 5
132.5 x 5
150 x 3 ( Belt)
160 x 1
165 x 3  Wraps
172.5 x 3
180 x 3



Bench
50 x 5
60 x 5
70 x 5
75 x 5
80 x 5
85 x 5
Loose Shirt on. 42 Custom super katana. A.K.A the Katana Nightie
95 x 3
100 x 3
105 x 2

Deadlifts
125 x 5
145 x 5
170 x 5
185 x 2 ( belt)
195 x 2
205 x 2 ( PR)
NTS : The more you deadlift, the more you deadlift.

Things are starting to come together again training wise. The extra calorie intake is doing me wonders, although trying to eat clean/alot has been fun while in school/working part-time/ training 4+ days a week. No excuses, No problems.  Midterm exams coming up next week in school, need to focus more on studying books then youtube vids.

Madness

Squats
4th Heavyish squat day in the past 8 days. Starting to slow to so next week will be cut back a little. Today was the first knee wrap day since worlds. Im normally a Knee-wrap whore, but today they were worse then a Ex-girlfriend.
70 x 5
100 x 5
120 x 5
127.5 x 5
137.5 x 3
150 x 2 Belt
155 x 0 Wraps. Walked out, felt shitty. Racked it, walked out again and had 100 complaints so just racked it.
160 x 5
165 x 3
172.5 x 3

Bench Madness. 20 sets x 5 people.  45 minutes.
50 x 5
60 x 5
70 x 5
80 x 4
82.5 x 4
85 x 3
87.5 x 3
90 x 2
92.5 x 2
95 x 1
90 x 2 x 2
85 x 3 x 2
82.5 x 4 ( Close grip - pinkies on the rings form here on)
80 x 4
75 x 5
70 x 6
65 x 7
60 x 8
55 x 9

Deadlifts Conv
125 x 3
145 x 3
165 x 2 Belt
185 x 0 too weak

Friday Funstuff

Quick Training @ Global With Tk and Tony

Squats
70 x 10
90 x 10
100 x 10
3 sets of 5 paused on:
110
112.5
115

Bench with pause
50 x 5
60 x 5
70 x 5
80 x 1

Some assitance for Abs.

Biceps @ home

The Road to Man-hood

Tuesday Sept 27th
 Shoulder and Tricep Work at Mun gym. Trying to get in extra sessions whenever there's time.


Wednesday  Sept 28th
Early morning classes this morning, then headed to TK's to watch some of the Masters worlds. Some crazy lifts, with the best part of the Canadian lifters taking home medals. Motivating to watch, but sitting on a couch all day had me feeling sluggish for training. Nonetheless, We still had to train.

Squat (kgs)
70 x 5
100 x 5
120 x 5
127.5 x 5
140 x 3
130 x 8
132.5 x 8 .  2x-BDW. This was up there in the top 5 for hardest sets Ive done.Legs were toast. On a side note, Leading up to junior worlds I missed the second rep on 132.5 one session.


Bench
50 x 5
60 x 5
70 x 5
82.5 x 3
87.5 x 2
95 x 1 Smooth, matched raw pr.
100 x 0 .  Still not manly enough, however 102.5 needs to go soon.

Deadlift
Deficit, No belt
125 x 5
145 x 5
160 x 5
Regular, Belt
175 x 4
185 x 3
195 x 2
205 x 0. Bad setup/ Being a puss
205 x 1 more aggresive/ less hesitation.

Sunday , Sept 25th

First Training Post. Training has went well since Junior worlds last month. Im back to a healthy bodyweight (65-66kgs) and I feel good in the gym for the first time in months. Not sure when I will be competing next, All depends on school and when ill have time to compete / travel. Raw Nationals in Novemeber are in the back of my mind.

Squats (In kgs)
70 x 5
100 x 5
120 x 5
130 x 5
137.5 x 4
150 x 2
160 x 1 ( Belt)
132.5 x 8 HB no belt ( pr , double bodyweight )

Bench
50 x 5
62.5 x 5
72.5 x 5
80 x 5
82.5 x 5
85 x 5
85 x 5
85 x 5
80 x 9 (pr), miss 10th

Deadlifts
125 x 1
145 x 1
175 x 1
190 x 1 (Belt)