Week 14 #1

Back Squat (Belt):
410 x 4

Bench Press:
320 x 4

Deadlift (Belt):
451 x 4

This was supposed to be 5s-day, but turned into 4s-day. Considering I just did two high-stress weeks, not bad.

Week 13 #3

Back Squat (Belt):
405 x 1
435 x 1

Bleh, wanted 435 x 2-3, but that was all I had today.

Standing Overhead PRess (Belt):
235 x 3

Power Clean (Belt):
215 x 3/3/1
205 x 3/3

Needed to belt a lot of this due to fatigue. Good thing I have a min-volume week next week.

Training plan

Latest iteration. Started with Texas Method and then tweaked as necessary. Main differences are that I'll go for Sets Down and I do my Squat/Press 5x5 on seperate days.

Sets Down:

The sets are done starting with a top weight, then either staying
at that weight or removing weight for the next set.

Example:
Set 1 = 400 x 5
Set 2 = 390 x 5
Set 3 = 385 x 5
Set 4-5 = 375 x 5

Sets Accross:

The same weight is used for all sets. This has become
increasingly hard to do with heavier weights.

PR/x/x:

This means that you should go for a PR for the first set. The
fatigue from this set is expected to severely reduce your
ability to complete as many reps on the subsequent sets. So
far, this applies only to Chin-ups and Pull-ups.

Week A

#1
Squat:
5x5, Sets Across or Down, Belt+Knee Sleeves

Bench:
1x2 or 1x3

Deadlift:
1x5, Belt

#2
Squat:
3x5, Sets Across, No gear

Standing Overhead Press:
3x5, Sets Across or Down

Chin-ups:
BW x PR/x/x

#3
Squat:
1x3, Belt+Knee Sleeves

Bench Press:
5x5, Sets Across or Down

Power Clean:
5x3, Sets Across, Belt

Week B

#1
Squat:
5x5, Sets Down or Accross, Belt + Knee Sleeves

Standing Overhead Press:
1x2 or 1x3

Stiff-Leg Deadlifts w/ Quarter Plates:
1x8

#2
Squat:
3x5, Sets Across, No gear

Bench Press:
3x5, Sets Across or Down

Chin-ups:
BW x PR/x/x

#3
Squat:
1x2, Belt+Knee Sleeves

Standing Overhead Press:
5x5, Sets Across or Down

Barbell Row:
5x5, Sets Across, Belt Optional

Week C

Week C is just an A or B week with severely reduced volume. You
only hit one set for each lift. This maintains intensity while
allowing for recovery. Be aggressive during this week on PRs.

Example: Week A(C)

Squat:
1x5, Belt+Knee Sleeves

Bench:
1x2 or 1x3

Deadlift:
1x5, Belt

#2
Squat:
1x5

Standing Overhead Press:
1x5

Chin-ups:
BW x PR

#3
Squat:
1x3, Belt+Knee Sleeves

Bench Press:
1x5

Power Clean:
1x3

Week D

Week D is a special pre-contest deloading week with severely
reduced volume AND intensity. It should only be used when trying
to attempt a new 1RM for the lifts (ie contest).

#1:
Squat:
2x5, ~70% 1RM, Belt+Knee Sleeves

Bench Press:
2x5, ~70% 1RM

Chin-ups:
BW x PR

#2:
Squat:
2x5, ~60% 1RM

Bench Press:
2x5, ~60 1RM

CONTEST PREP EXAMPLE

7 week contest planning schedule, contest occurs on Saturday or Sunday
of week 7.

Week 1: A
Week 2: B
Week 3: A(C)
Week 4: B
Week 5: A
Week 6: B(C)
Week 7: D

Week 13 #2

Back Squat:
335 x 5/5/5

Bench Press:
310 x 5
305 x 4
295 x 5

Chin-ups:
BW x 8/5/5

Upper-back strength sucked today, probably because of the stiff-leg DLs on Monday.

Week 13 #1

Back Squat (Belt):
400 x 5
390 x 5
385 x 5
375 x 5

These all felt like death by the fifth rep. Hard work.

Standing Overhead Press:
210 x 5/4
205 x 5
195 x 5
185 x 5

Stiff-Leg Deadlift w/ Quarter Plates (Belt):
365 x 6

Once contest is over I need to set up my cycles so that I do my 5x5 work for pressing/benching on Friday. I just can't do quality 5x5 work after the heavy squats. I have the energy for one good set on press and thats about it.

Week 12 #3

Back Squat (Belt):
425 x 3

Bench Press:
345 x 2

BENCH SHIRT MARATHON^MAX:
Added Inzer Rage-X
435 x 1
450 x 1

Added Metal Viking IPF Bencher
485 x 3-board x FAIL

Well, this is pretty good for not touching a bench shirt in forever. SHowed up to bench with Jason Kelske. Good times, we hit similar full-range numbers but he has way better lock-out than I do.

On bench shirts:
- The Rage-X fits pretty well, can touch ~425 in it
- The Bench is tight as hell, 455 didn't even come close to touching.

Week 12 #2

Back Squat:
325 x 5/5/5

Standing Overhead Press:
215 x 5/5/5

Chin-ups:
BW x 9/7/5