Cycle 7 Week 1 Deads

135X12, 225X10, 315X5
355X3, 395X3, 395X3

Upright cable row - 140X12, X14, X12, X12.

Was supposed to work up to 450 for a single but just repeated the 395X3. All I had time for. Funny that I'm on holidays and I somehow have less time to train. Or not that funny.

Cycle 6 Week 3 Squats - Cycle 6 complete

135X15, 225X8, 315X5
345X5, 385X3, 425X4

365X5X3

Im pretty sure 425X4 is a PR, ill have to check. Felt like I couldve grinded one more out but was training solo so didnt want to risk it.

That is the end of cycle 6. I will rest til Monday and start my 7th cycle. I am going to do something a little different with this cycle for the bench. I was thinking about doing a smolov jr for bench to peak for the meet, but it looks like too much volume for my joints. I am going to do something like it with a little less volume and more rest. It wont make me lose and strenght for sure so I got nothing to lose.

Start of Cycle 7 week 1 bench day 1

Started cycle 7 today with a different bench program. Benching X3 a week and still doing the deadlift and squat day for 5/3/1. Hopefully it will help me "peak" on the bench for the upcoming meet.

Todays bench is 7 sets of 5 reps with 280. I got all the sets/reps. Didn't do any assistance work and won't be as long as I stick out benching X3 a week. Weight didn't feel heavy but I did feel it in my elbow tendon. Even after a good warmup targeted right at my elbow tendons. I will see how I recover over the next two days to see if I will stay the course. I have felt this before and it goes away quickly with rest.

Regular deadlift tomorrow.

Cycle 6 Week 3 Bench

After warmup
Work sets - 275X5, 305X3, 335X3, 365X1
315X3, 275X7, X6, X6.

Thats all I had time for. No PR but a solid 365. Stopped there to end on a positive note.

Squats will probably have to wait til Sat or Sun.

Cycle 6 Week 3 Deads

Didn't make it to the gym yesterday, and could only squeeze in a quick one (giggity) today.

135X15, 225X8, 315X5

365X5, 415X3, 465X3(PR)

Thats all I had time for today, but better than nothing. Also, hitting a PR after 6 cycles was nice too. I think the most I have ever tripled on a pull was 450.

Morning bench session tomorrow with my buddy Vince at his gym. Looking for another PR.

Cycle 6 Week 3 Bench Assist

Squeezed in a late night session as I was busy all day, and it looks like another tomorrow. At least I got to make a glutton of myself at the Old Spaghetti Factory first on some chicken fettucini. Had to get a coffee on the way home so I thought I would burn it off in the gym

CGBP - 275X5, X5, X4, 225X7 paused and explosive.
Skulls - 125X7X3
DB Lateral raise - 30X10X2
DB Front raise - 30X10X2

Finished off the tri's with pressdowns 140X18, X16, X15.
Hopefully deadlift tomorrow at some point.

Cycle 6 Week 2 Squats

Epic squat session today. Or maybe it just felt like it becuase of the heat and how much I was sweating lol. Felt strong today.

Warmup 135X15, 135X8, 225X5

Work sets 295X5, 345X5, 385X5

Assistance and for fun - 405X2, 405X4, 315X8, 225X12

I have been absolutely everything, that might have something to do with it. The dirty bulk works! Sitting at about 223 bw.

Cycle 6 Week 2 Bench

135X15, 225X10

235X5, 275X5, 305X5

285X5X5 Superset with Lat Pulldowns 185X5X5.

Squats tomorrow or Sunday to get back on track, been a day behind all week.

Cycle 6 Week 2 Deads

All rack pulls today. Did all from the lowest setting in the rack. Partly to do something different and be more explosive and fast, and partly because I was too lazy to move the bar out of the rack and pull out the deadlift jack.

135X12, 225X12, 315X5

320X5, 365X5, 415X5

Trab bar shrugs - 265X12X3

Quick but solid workout today.

Bench tomorrow.

Cycle 6 Week 2 Bench Assist

BB Incline Press - 225X5, X7, X5
CGBP - 275X5, X5, X4
Skullcrushers - 115X10, X9, X10
Tri Pressdown - 145X20

A little pressed for time today, so blasted through a short but intense workout. Completely destroyed my triceps.

Cycle 6 Week 1 Squats

Couldnt train Friday when I usually squat but finally got to it today. I haven't squatted in a month! Since the week off before the meet, a week off after the meet then got sick, then screwed up my leg thinking I was a MLB star. Considering so much time off, it was a good squat session, and just picking up where I left off with training numbers.

BarX15, 135X12, 225X12
315X3, 365X3, 405X3
365X5X5

The 365X5X5 really burnt me out...going to feel some serious DOMS in a day or two...

Week 2 starts tomorrow with bench asisst day.

Cycle 6 Week 1 Bench

135X15, 225X12
275X3, 295X3, 310X3
355X1 paused

285X5X5
Chins - BWX8X3
Lat Pull Downs - 155X12X3

Cycle 6 Week 1 Deads

First deadlift session in a while..

Warmup with kettle bell swings X40
Deadlift - 135X15, 225X10, 315X5
Working sets - 345X3, 395X3, 445X3.

Rack pulls from at the knee to help with lockouts. These are a lower back killer, but the lockout is my weak point so did these for a change.
385X5X3.

Upright cable row - 145X12X3.

Rest tomorrow, looking forward to benching Thursday.

Cycle 6 Week 1 start....again. Bench Assist day.

Finally felt well enough to train today. I'm glad I took last week off, theres no way I could have trained through that sickness. I probably would have set my self back further I'm sure. Anyways, like I mentioned because of taking the week off I am going to train straight through two cylcle without a deload until the week before the next meet. I am also going to run a smolov bench cycle the last three weeks along with the 5/3/1 template for the squat and dead.

Seated BBOHP - 165X8X3
Pin Press - 275X4, X3, X4
CGBP - 275X3, X2, X4
Skulls - 115X8X3
Tri Pressdowns - 145X18, X16, X15
DB Lateral raise - 30X8X2
DB Front Raise  - 30X8, X10

Felt great, although I admittedly feel the effects of taking almost three whole weeks off.  I havent squatted in 3 weeks, that scares me. I hope I havent lost any progress. I will make up for it if I have though.
Deads tomorrow.

Cycle 6 on hold.....sick

I got the flu this week so I've decided to take the rest of the week off from training instead of trying to train through it half assed. I have no energy and a head cold. So, instead of taking a deload after 3 weeks, I'm going to do cycle 6 and 7 back to back and then just take a deload the week before the meet. Also, I am planning to run a smolov jr. peaking program for the bench in the last 3 weeks before the meet. It's a shit ton of volume, but it should blast me through a plateau for the meet. Basically it is benching 4X a week while still squatting and deadlifting. So, a 6 day a week training split but 4 of those days are benching only, absolutely no assistance work at all so the workouts should only take 45-60 mins. Next Monday the 7th I will start Cycle 6 over again.