It’s been too long since I updated this log. Went to the Saguenay Open on November 8th and went 9 for 9:

Squat: 225/232.5/237.5
Bench: 142.5/150/152.5
Deadlift: 265/275/287.5

Sept. 22nd, 24th, 25th, 27th 2014 (Week 25)

Deload week, just did some light stuff.

Sept. 29th (Week 26)

BS 485×1, 495×1, 510×1, 515×1

BS 440×3, 440×3

Snatch Grip DL 435×4, 445×4, 445×4

Sept. 30th

Paused Bench 315×1, 325×1, 330×1, 330×1 (Slow, slow, slow)

Paused Bench 285×3, 285×3, 285×3

DB Press 50×10, 50×10, 50×7, 50×7

Incline DB Skullcrushers 40×10, 45×10, 45×10, 45×10

Planted BPA Purplex20x4

Oct. 2nd

Sumo DL 260x2x4

Conv DL Box 260x3x4

Box Squats (lvl 5) 385x2x10

Oct. 4th

Dbl Pause 280×2, 290×2, 295×2, 295×2, 300×2

Bench 210×17

SSB Squat 320x6x4

Chest Supported Row 40x10x4

Oct. 6th (Week 27)

BS 440x3x5

Pause Sumo 425×4, 445×4, 455×4

Single Leg DL 16kgx8, 24kgx8, 24kgx8

Ab Roll Out BWx12x3

Oct. 7th

Paused Bench 285×2, 300×2, 305×2, 305×2

Paused Bench 260×3, 260×3, 260×3, 260×7

BB OHP 135x6x4

Incline DB Skullcrushers 45x10x4

Oct. 9th

Sumo DL 225x2x8

Stiff Leg DL 200×6, 205×6, 205×6

SSB Squat 360x2x8

Oct. 11th

Long Pause 280×2, 290×2, 300×2, 305×2, 305×2

Bench 210×16

Box Squat 335x6x4

DB Rows 100x12x3

Oct. 13th (Week 28)

BS 475×2, 475×2, 475×2, 485×2, 485×2

Snatch Grip DL 445x4x3

Oct. 14th

Paused Bench 285×3, 290×3, 295×3, 300×3, 300×3 (Slow)

Paused Bench 275×5

DB OHP 50x10x4

Incline DB Skullcrushers 45x10x4

Oct. 16th

Sumo DL 260x2x4

Sumo DL Block 270x3x3

Box Squat @5 385×2, 395x2x7

Oct. 18th

Dbl Pause 275×2, 285×2, 295×2, 300×2, 305×2, 305×2

Bottom End Drive 275×2, 270×2, 270×2 (Missed the last paused rep on each set)

Bench 225×10, 225×8

SSB Squat 300×6, 320×6, 330×6, 340×6

Oct. 20th (Week 29)

BS 495×1, 505×1, 515×1, 515×1, 515×1

BS 445×2, 445×2, 445×2

Pause Sumo 190kgx4x3

Oct. 21st

Paused Bench 295×1, 315×1, 320×1, 325×1, 325×1

Paused Bench 275x2x3

DB OHP 50x10x4

Incline DB Skullcrushers 45×10, 50x10x3

Oct. 23rd

Sumo DL 495×1, 545×1, 565×1, 585×1

Sumo DL 475x2x4

SSB Squat 365x2x8

Oct. 25th
Long Pause 275x2x5

Dbl Pause 255×3, 260×3, 265×3

Box Squat 355x6x4

Oct. 27th (Week 30)

BS 475×1, 495×1, 515×1, 515×1

BS 455x2x3

Sumo DL 405x3x3

Oct. 28th

Paused Bench 295×1, 315×1, 315×1, 315×1, 315×1

Paused Bench 275×3, 275×3, 295×3

Paused Bench 315×1

DB OHP 50x10x4

Incline DB Skullcrushers 50x10x4

Oct. 30

Sumo DL 200x2x5

BS 315x3x5

Nov. 1st

BS 495×1, 495×1

Paused Bench 315×1, 315×1, 315×1

Paused Bench 275x2x3

Nov. 3rd (Week 31)

Deload week.

Nov. 10th (Week 32)

I was still pretty sore from the meet so this was also a light week

Nov. 17th (Week 33)

BS 435x3x10

Sumo 2 Knee 455x6x4 (All Beltless)

Ab Rollout Ballx20x3

Nov. 18th

BB OHP 60kgx6, 65x6x3

Incline DB 80x10x4

Dips BWx10x3

Tri Pushdowns Redx15x3

Nov. 19th

Sumo DL 475x3x8

FS 130kgx(3×2), 130x(3×2), 130x(3×2)

Hard Planks 20secx5

Nov. 20th

Paused Slingshot 315×3, 335×2, 325×3, 325×3, 330×2

Paused Bench 250x(3,3,3,2), 245x(3,3,1,1), 235x(3,3,2,2), 235x(3,3,1,1) (Used more rest towards the end. This was awful)

Incline DB Skullcrushers 50×8, 50×7, 40×10, 40×10

 

Leave a Reply

Your email address will not be published. Required fields are marked *