Week 1 #3

Shoulder-STance Back Squat:
375 x 3/3/2
345 x 4/4

Medium-Grip Bench PRess:
305 x 4/3/3/4/2

Bent-Over Rows:
215 x 6/6/5

Man, tough day. First week of training from contest, so should improve next week.

Week 1 #2

Shoulder-Stance Back Squat:
275 x 5

Power Cleans:
210 x 5/4/4/5/4

Standing Overhead Press:
205 x 5/5/5/5/5

Chin-ups:
BW x 8/5/5

Week 1 #1

Unless I note it, no gear (including belt) is used

Shoulder-Stance Back Squat (Belt):
335 x 5/5/5/5/5

Medium-Grip Bench Press:
285 x 5/5/5/4/4

Stiff-Leg Deadlifts w/ Quarter Plates:
356 x 4/5/5

Man, 5x5 is tough as hell. Thankfully, only have to do this 1x/3 weeks

Week 0 #1

Gear:
None / no belt

Shoulder-Stance Back Squat:
335 x 4

Medium-Grip Bench Press:
290 x 5/4

Stiff-Leg deadlifts:
385 x 4

USAPL CA State Games results

242 Men's Open Raw Powerlifting

BW: 107.9 kg
Squat: 451
BEnch: 352
Deadlift: 529
Total: 1332 (+20 PR)

Well, this didnt go as well as I wanted. Got 4 hours of sleep due to my goddamn sleep problems. Then I weighed in at 107.9, which is about 5 lbs less than last contest (109.7 kg). So lessons learned:

- rent a hotel for out-of-city meets, its seriously WORTH IT just to make sure you get enough sleep
- bring more food (we had to go to the local mall to find food)
- be aware of the meet tempo. This meet only had 30 lifters and went MUCH faster than all of the other meets I've been to

Here's the video.

Week 3 # 1

Gear:
None / no belt

Shoulder-Stance Back Squat:
345 x 5

Medium-Grip Bench Press:
315 x 4

Stiff-Leg Deadlifts w/ Quarter Plates:
356 x 7

Last heavy-ish session before comp., just some light bullshit on Wednesday.

Bench Trening

Narrow Grip Bench Press (with a pause):
255 X 3
275 X 3
265 X 4
Haven't paused in a while but they weren't too bad.

Speed Bench:
135 + 140lbs chain (not even close to being deloaded at top so bar moved fast)
9 sets of 3 reps (3 different grips)

Overhead Press:
145 X 6
145 X 5

Skullcrushers
Cable Pressdowns
Side Lateral Raises
Front Raises

Deadlift Trening

Deficit Deadlifts (off ~7 inch box):
335 X 1
405 X 1
455 X 2

Speed Pulls (standing on green band):
315 X 1
365 X 1
405 X 1
455 X fail

Pull Ups
Barbell Rows

Week 2 #3

Gear:
None / no belt

Shoulder-Stance Back Squat:
315 x 8

Power Cleans:
225 x FAIL

Lower back too tired to do these, so

Strict Bent-Over Rows:
225 x 5/5/6

Standing Overhead Press:
225 x 3/3/3
250 x 1 (+5 PR)

Press felt strong on the 225 sets, so decided to go for a PR.

Chin-ups:
BW x 8/7/5

Modified Attempts

Squat:
#1 205 kg (451)
#2 215 kg (473)
#3 220 kg (485)

Bench:
#1 155 kg (341)
#2 160 kg (352)
#3 165 kg (363)

Deadlift:
#1 240 kg (529)
#2 250 kg (551)
#3 260 kg (573)

Bench Trening

Carpet Press:
225 X 3
275 X 3
295 X 2
295 X 2
285 X 3

Floor Press:
225 X 5
265 X 5
245 X 9

Seated Dumbbell Shoulder Press
Floor Skullcrushers
Rolling Dumbbell Extensions
Side Lateral Raises

Week 2 #2

Gear:
Belt (squat+pull)
APT Knee Sleeves

Shoulder-Stance Back Squat:
407 x 1
429 x 1 (hard)
407 x 1/1/1/1

Medium-Grip Bench Press:
325 x 3
345 x FAIL
325 x 2
315 x 2

Conventional Deadlift w/ 2" Blocks:
496 x 2/2

Well, monday I felt great and today feel like shit. Go figure. Guess we'll see what happens.

Squat Trening

Squat:
275 X 5
275 X 5
315 X 3 (3 sets)

High Bar, Close Stance Squat:
225 X 5
275 X 5
315 X 3
Did these in order to improve quad strength.

SS Bar Box Squats w/blue bands:
135 X 2 (2 sets)
155 X 2 (2 sets)
185 X 2

Hamstring Curls
Calves
Abs
BICEPS

Week 2 #1 (15)

Gear:
None / no belt

Back Squat:
275 x 5
335 x 1

Power Clean:
205 x 5 (easy)
215 x 5/3/3

Standing Overhead Press:
205 x 5
210 x 5/3/4

Chin-ups:
BW x 10/5/5

Bench Trening

Narrow Grip Bench:
185 X 4
225 X 4
245 X 4
265 X 4
275 X 3
275 X 4
245 X 6
205 X 10

Incline Dumbbell Press:
70s X 10
80s X 10
90s X 8 (weighed them, they're actually 95s)
65s X 15

Shrugs
Seated Dumbbell Presses
Band Pull Aparts
Skullcrushers
Pushdowns
Abs

Week 1 #2

Gear:
None / no belt

Shoulder-Stance Back Squat:
335 x 5
315 x 5

Leg strength felt great, but lower back was tired. Probably the stiff-legs on Monday.

Standing Overhead Press:
225 x 3
215 x 4
205 x 5

Chin-ups:
BW x 8/7/4

Mike T. hits 860 DL in training

Tuesday DBS
Suit Deadlift (2)
85x1 90x1 95x1 90x1x2 85x2 85x1
735 x 1 x 1 @ 8
785 x 1 x 1 @ 8.5
825 x 1 x 1 @ 9
860 x 1 x 1 @ 10
785 x 1 x 1 @ 9
735 x 2 x 1 @ 8.5

Guy is a friggin monster, now just bring it together on meet day.