Cycle 7 Week 3 Bench

After routine warmup;
5/3/1 working sets -
280X5, 310X3, 340X1. All paused.
Went for some heavy singles;
360X1. Paused and felt fast.
370X1 paused. That tied my paused bench PR. Feeling strong so kept going;
380X1 paused. Was training solo, so that was without a liftoff or handoff. That is a bench PR for me, and I believe good enough for the Manitoba unequipped bench record in the 105 open division which is 379 lbs (172.5kg). And honestly I think if I had a liftoff I could have grinded out 5-10 more lbs.
Feels good to finally set a PR in the bench after all the work.

BB Bench - 315X5, 225X10 paused explosive.
DB Incline - 100X5, X7, X5.

Maybe the extra strength is coming from some a little weight gain (228.6) today, I don't know. Last workout of Cycle 7 tomorrow with squats then right into cycle 8. That will be the last cycle before Westerns on Oct 4th in Calgary.

Cycle 7 Week 3 Deads

135X12, 225X10, 315X6
370X5, 420X3, 470X1
Feeling strong today and felt like going for a PR. I havent deadlifted conventionally in three weeks, but have been doing assistance work in its place (powercleans, rack pulls). I'm starting to buy in more and more to the school of thought that deadlifting every week is too much.
565X0. poopy. Ripped it off the floor but stalled about 1/3 of the way up. Backed off 20lbs and went for 545X1. Got it, the lockout was questionable though. Now I know where to focus my workload - mid lift and lockout.
Felt like trying some sumo lifts -
225X8X2.
First time I've tried sumo with any seriousness and I gotta say Iiked it. With my shortness and small range of motion, it was literally like 6 inches of range of movement lol. It felt wierd but I think I'm going to start incorporating them into my routine gradually working on form before getting too heavy.
BB Shrugs - 225X8X2
545X1 is 1 pound off my competition PR, so that's a good sign. At a comp I should be able to pull a little more.

Another really good workout. I dont what it is (Coke slurpee pre-workout?) Overall good training week so far. Might take a day off tomorrow to rest.

Cycle 7 Week 3 Bench Assist

Had a quick workout before work.
Seated BB OHP - 135X15, 185X8, X5, X5
CGBP - 225X10, X8, X8. All done for speed.
Taint Press - 45X9, X8
Lying DB Tricep Ext - 45X8, X7
DB Lateral Raise - 30X8X2
Cable pressdowns - 145X20, X18, X16

Shoulders and Tri's were on fire, really good workout. Hopefully deads tomorrow.

Cycle 7 Week 2 Squats

An epic squat session today. They have been a little stale as of late but today felt great. Didnt work up to a huge single, but a ton of volume.
135X12, 225X12
300X5, 350X5,  390X5
455X1 felt easy
405X3X2. Took a nap in the hole with big deep pauses.
315X8 paused. Felt like cardio (gross).
315X10 for a finisher.

Week 2 over, Week 3 starts tomorrow with bench assist day. Boom.

Cycle 7 Week 2 Bench

I am waaaay behind schedule. Today's workout was supposed to be last thursday's! I kind of fell off the  earth for the weekend.
BB Bench (work sets) - 240X5, 275X5, 310X5. All paused.
Boring but big - 285X5X5

Man the weight felt light today. My bench feels strong lately. 285X5 felt easy, maybe I need to up the weight. I probably could have gone to 8-9 reps on the 5th set. 310X5 paused felt strong too.

Paired some sets with Narrow grip lat pulldowns - 155X12X5
Finished off with some Cable Crossovers for a pump - 60X12X3

Squats tomorrow to finish off week 2.

Cycle 7 Week 2 Deadlift

Ok, I didn't deadlift today. I did power cleans and some other assistance stuff to change things up.

DB bent rows - 100X12, X12, X10
Power cleans - 135X8X3
DB Shrugs - 100X10, X10, X8
DB Curls - 40X10X3

Cycle 7 week 2 Bench Assist

Seated BB OHP - 175X10, X8, X8
CGBP - 285X4X4
Skullcrushers - 125X9, X8, X8
DB Laterals - 30X10X2
DB Front raise - 30X10X2
Tri Pressdown - 140X25, X20, X25 reps for Jesus.

Cycle 7 Week 1 Squats

A few days behind on the training but keep on keeping on……

135X15, 225X12
320X3, 370X3, 410X3
365X5X3

Threw some bicep work in as its been a while

Seated DB Curl - 45X10X3
Close grip EZ curl - 75X15X3

Really good squat workout even though I didn't go super heavy for any singles. Focused on technique, staying tight and depth. Even paused a little in the hole and exploded up.

I weighed in at 227.8 today. Gotta start watching to make sure I don't gain too much more. Thats 7lbs more than my last meet June.

Cycle 7 Week 1 Bench (100th 5/3/1 workout!)

Did this last week but just posting it now.
This is the 100th workout since starting the 5/3/1 program for powerlifting in February 2014.

Bench Press - 135X20, 225X12
290X3 paused
300X3 paused
315X3 paused
335X3 paused

Bench felt really strong today! Strongest I've felt in a while, the bar just seemed to pop off my chest.

Lat Pulldown - 185X10X3
Hanging knee raises - BWX20X3

Bench Press - 285X5, X5, X7, X7

Dusted off the 100lb db's  for 2 sets of incline bench - 100X7, X6.

Cycle 7 Week 1 Deads

Finding time to train has been really hard lately. Wife working opposite shifts so gotta hang with the kids. Had to train at 1100 tonight after work, which was the last thing I wanted to do.

Loaded up the trap bar for some sets. I know its not the same, but its just what I wanted to do.

TB Deads - 265X8, 355X5, 445X3, 535X1. Used straps on the last set. There is no knurling on the TB  I use, so it was hard to grip. Was going to go heavier but saw stars after this one and didn't feel like passing out and smashing my skull on the floor so I stopped.

TB Shrug - 175X12, 225X8, 305X8, 175X12
Upright cable row - 120X12, X15, X12

Honestly felt like a shit workout. I will be in the same boat tomorrow training wise so I had to do it and just get it done. Maybe a bench tomorrow but I just might push it til Saturday morning when I can take my time and get psyched for a workout.

Cycle 7 Week 1 Bench Assist - Last 6 weeks training until Westerns

Was going to start tomorrow but had some time this evening and went for it. It turned out to be one of the best workouts I've had in a while. Super intense and painful (in a good way). I almost had to stop because of the shoulder burning lol. Pretty short but short rest periods.
This is the start of the last 6 weeks of training before Westerns.

Seated BB OHP - 155X10, X10, X9
CGBP - 245X8, X8, X6
Skullcrushers - 125X8X3
Tricep press downs finisher 140X50 rest pause. That was death haha.

I decided to save the hybrid smolov jr bench program until the last three week cycle. I don't think my shoulders/elbows can handle back to back smolovs.

Deads tomorrow or Tuesday.

Bench

Just a BB workout focusing on chest

BB Bench - 135X15, 225X12, 275X8, 315X2 paused, 315X5 T+G.
Incline DB - 85X10X3
Cable cross - 60X12X3
Seated DB Curl - 40X12, X10, X10.

Deadlifts

Did some speed work today and didn't go too heavy. It's kind of nice to stray from the prescribed 5/3/1 sets for a couple of days.
135X12, 225X10, 315X5

325X5X3 with speed and explosively.

Upright cable rows - 140X12X4

Been paying more attention to my traps lately because big traps are fucking awesome.

Bench/chest tomorrow.

Bench Assist

Went and did a bench assist workout after taking 5 days off. Going to start a 5/3/1 cycle Monday but wanted to do something to get back at it.

5 min bike, elbow warmup.

Pin press off chest - 275X5X3
Paused CGBP - 275X3, X3, X4
Skullcrushers - 115X8X3
DB lateral raise - 30X10X2
DB Front raise - 30X8X2
DB Shrugs - 60X25, X20, X12 squeezed
Finisher with press downs - 140X20

Yes I fell off the wagon

Summer holidays have made it hard to train. I was away from home for a few days on and off over the last two weeks.  I will get to the gym today but just to get back on track. I was going to train for a meet on August 24 in Winnipeg, but since I am entered in the Westerns in Calgary on Oct 4, I am going to base my training around that date.  Two meets in 6 weeks is too much, and since the Westerns are more important thats what I'm training for.
I am going to re-start cycle of 5/3/1 on Monday, along with  a 3 week smolov jr for the bench followed by a reload week. Then cycle 8 and another 3 week smolov jr to peak my bench then a deload week leading into the Westerns on Oct 4.
As of right now, there are 9 lifters in my division for Westerns making it the biggest class. I am going to be up against some strong competition, but am really looking forward to it. I'm not concerned about the other lifters, I'm just going to focus on PR's for me and building on my total. There are 80 lifters total in this meet, making it huge and way bigger than anything than I've ever been a part of.
I will re-start blogging my training again on Monday when I start cycle 7.