27th January 2015
Squats -
60kg X 5
82kg X 5
105kg X 5
125kg X 5
145kg X 5
165kg X 5
180kg X 1
200kg X 1
180kg X 5
Bench -
60kg X 5
72kg X 5
87.5kg X 5
100kg X 5
115kg X 5
Bench felt awful. First time benching in 2-3 weeks as I've had tendonitis, lost the groove a little bit. Also first time benching at new gym, different rack/bar/bench, felt weird.
Update:
Started meet prep yesterday for meet on April 19th. Weighed in yesterday at 102.9kg, aiming to compete at 90kg as I'll be very competitive, (assuming my lifts don't go to ****). Carrying a little bloat/excess water atm from some additional supplementation, plus it's a 24hour weigh in so I can water cut, so I figure that takes care of the 3kg, leaving 10kg to lose in 12 weeks. Ideally I want to lose that with two weeks to go so that I can cruise in at maintenance or so. I'll know if I'm on track to make weight with plenty of time to spare, worst case scenario I compete at 100kg and gain a little weight in the month running up to the meet.
Decided I'm just going to run a customised Madcows for 8weeks as it's simple and I can manage workouts on reduced calories, then Sheiko#32 in the 4weeks running up to meet day as a deload/mini peak.
Taking the barbell rows out on squat/bench day and moving them to a 4th day, as squatting for reps gives me crazy back pumps.
Plus taking out squats on deadlift day to save energy/my knees/my hips
Will simply be
Squat and bench
Deadlift and OHP
Squat and bench
Rows and assorted accessories.
Simples.