Deload Squats? Bah!

Not following 5/3/1 this week. Who says you need to deload? Kinda nice to just train and do whatever I feel like doing for a change...I decided to squat again after the marathon two days ago. Legs still sore from it.
Lower reps higher weights than Sunday

135X10
225X6
315X5
365X3
405X3
425X3
455X3 Rep PR
465X2 Rep PR
465X2
465X1 (fell forward a bit had to correct)
315X11
225X15

I'll prob do something tomorrow.

Deload Bench Assist

Seated BB OHP - 135X13, 185X8, X7, X8
CGBP - 275X5, X6, X4 paused
Floor Press - 305X3, X4
Skullcrushers - 125X10, X10
DB Lateral raise - 30X10X2
Tri pressdown finisher on cable cross - 140X40 rest pause

Cycle 9 Week 3 Squats - End of Cycle 9, 1RM #'s recap after 8 months

Trained in the am today which I haven't done in a while. Didn't eat much before hand either, just a shake and a banana. Mistake.
Didn't have my sheet for 5/3/1 numbers so I just winged it. Decided to go for a little more volume to end off cycle 9.
135X15, 225X12, 315X10, 365X8, 405X3 (usually good for 5-7 reps with 405 but hit the safety on bottom and it threw me off. Basically had to good morning it up.).
365X7, 315X10.
That was literally the finisher, I was on my ass. Was going to do 225 and 135 but nope. Packed up and left when I could stand up.
I did the whole workout in flip flops, never got in to my squat shoes, a belt or knee sleeves.
Im not going to squat again without eating beforehand haha.

That is the end of cycle 9 of 5/3/1. I haven't decided of I am going to do another cycle or try something different. I'm not going to deload this week but probably just train whatever until I figure out what Im going to do.

1RM sanctioned meet numbers recap after 9 cycles - 8 months
Squat - from 455 to 528 (+73lbs)
Bench - from 355 to 385 (paused +30lbs)
Dead - from 475 to 551 (+76lbs)

Definitely hitting a plateau which is why I might change up the training a bit to break through it. But still hitting PR's nonetheless.

Cycle 9 Week 3 Bench

Feeling off today...went ahead and trained anyway.

135X20, 225X12, 275X5
295X5 paused
325X3 paused
355X1 paused
375X1 paused
365X2 paused 2 board
365X2 paused 2 board
315X5

10 sets of barbell bench.

Skwaats tomorrow hopefully feeling better to finish off Cycle 9 of 5/3/1

Cycle 9 week 3 Deadlift

I didn't actually deadlift. I have been deadlifting every other week and doing assistance in

place.

Tri-set;

Chinups - bwX20X3

Hanging Knee raise - 3 sets of 20

Upright Cable Row - 140X15, X12X12

Bent DB Row - 100X8, 85X10X2

Good Mornings - 135X8X3

Wide Lat Pulldown - 140X8, X8, X10

Cycle 9 Week 3 Bench Assist

BB Bench - 135X15X2
225X12
CGBP - 275X7, X5, X5
Floor Press - 295X3, X4, X4. As I was about to lift I got attacked by a pug.
Skullcrushers - 125X10, X9
DB Lateral Raise - 30X10X2
Tri Pressdown finisher - 70X30 rest pause

Really good workout….short rest periods with limited time to train.  Deadlift day tomorrow.

Cycle 9 Week 2 Squats

I overcaffeinated for this one haha. I had a large black timmies followed by a scoop of pre-workout. Whoa.

135X15, 225X10, 315X8
330X5, 380X5, 420X5. I think 420X5 is a rep PR. I had more in the tank but stopped there.

Worked in some biceps, havent done them in a while.
EZ curl - 95X15, 12, X12
Seated DB Preacher curl - 30X12X3

DB Shrugs 85X12X3

Bench Assist tomorrow

Cycle 9 week 2 Bench Press

Took a few days off, was just too busy. Felt good though to rest up.

135X20, 225X12
255X5, 285X5, 325X5

2 board press-
265X2, X2, X1. Got way out of my groove on the last set and couldnt get another rep out.

Regular Bench -
315X5, 275X7 drop set

Cable Cross - 60X20 for a finisher

My son Hayden benched for the first time - 45(bar)X12, X15 haha. He's 11 so its time to start.

Squats tommorow.

Cycle 9 Week 2 Deadlifts

I hate doing deadlifts for reps.  Its 5's week this week which is fine for the other lifts, but deads? Yuck.

135X8, 225X6, 315X5. Did a little less than usual for warmup considering the reps I was about to do.
355X5, 405X5, 455X5 rep PR.

That was all I did today. Usually do some trap and lat work but no time today. I'll squeeze em in later in  the week, maybe a marathon workout on the weekend.

455X5 is a rep PR though, and was happy with it. 455 was my 1RM when I started this program in February.

Prob rest tomorrow as I have hockey, then will bench on Friday.

Cycle 9 Week 2 Bench Assist

Seated BB OHP - 185X10, X7, X8
CGBP - 275X4, X4, X5 paused
Floor Press - 295X3, X3, X4
DB Lateral raise - 30X10X2
Tricep Pressdown - 70X15X2

Cycle 9 Week 1 Squats

Weights felt extra heavy today. Didn't live the cleanest lifestyle over the weekend and not much good sleep either. Did eat a lot though.

135X15, 225X10, 315X8
355X3, 405X3, 445X3
485X1, 405X5, 365X6, 315X10 for  a finisher.

Start Week 2 tomorrow with bench assist.

Cycle 9 Week 1 Bench

135X20, 225X12

295X3, 325X3 paused

345X3 touch and go

370X1 paused

2 board press - 365X2X2

Bench press - 275X9, 225X10

Lat Pulldown - 140X12X3

Cycle 9 Week 1 Deadlifts

Getting used to training at different times now that I am not working shift work anymore. Already notice that I am more tired come training time after working all day.
I have decided to start alternating between conventional and sumo deadlifts every other week. Conventional is getting hard on my back, and I find sumo a lot easier on the back. going to try and get good at both, that way I can decide which to use in competition.
Also added some more core (lower back and abs) and going to try and stick to it this time.

Bent BB Rows - 135X15, 185X12X2
Hanging Knee Raises - bwX20X3
Good Mornings - 135X10, X8, X8
4" Rack Pulls Sumo - 225X6, 315X5, 405X2X2
Trap Bar Shrugs - 175X12, X12, X10
Upright Cable Row - 140X8, X10
EZ Curl - 75X12X2


Nice to change it up, so far I really like sumo deadlifts. The good mornings really got my lower back burning which I haven't felt in a while. Playing first hockey game of the season tomorrow so will probably take the night off from the gym and bench on Friday.

Cycle 9 Week 1 Bench Assist

Still tired from Westerns and the drive home overnight immediately after the competition. Did have a great sleep last night though. Feeling a little weak so took it a little easier, went a little lighter and and took some sets out.

Seated BB OHP - 135X15, 185X8, X5, X6
CGBP - 2754X2
Floor Press - 275X3, X4
Skullcrushers - 115X9, X8
DB Lateral raise - 25X10X2
Tri pressdown cable - 140X20

Definately weak and tired but eating lots and sleeping lots for recovery. Hoping to compete in a meet in Winnipeg in late November, should be able to get in 2 three week cycles of 5/3/1 with a 1 week deload before then. Not going to make any huge gains by then but going to work on form and technique and maybe some small PR's.

2014 CPU Westerns

Had a great deload week going into Westerns - I did nothing as far as any training. I didn't step foot into a gym or grab a single weight. I didnt even stretch. Some guys say not to do "nothing" but I guess is works for me lol. Or maybe I would do better if I did a light deload or workout. Started the day with an equipment check and weigh in at 11:00am. Weighed in at 101.6kgs. Lots of wiggle room. The lighter weight helped my wilks too. After what seemed like a long wait, started to warm up around 1:15pm for squats. Did my usual warmups with a couple of other 105 open guys. Already handed my first attempt at weigh in for 220kg (484lbs). It went easy and felt good. Next was 230kg (506lbs). which breaks the provincial record I set in June at 227.5kg. It went ok, not much of a struggle. Was planning to either go with 235 or 240kg for my last attempt, and since 230 went well I went for 240kg (528lbs). It went up good and actually easier than expected. Was really happy with that, I never had that much weight on the bar for a squat ever. Good for the unofficial mb record.

Next was Bench. Opened with 162.5kg (357.5lbs). Easy opener went fast. Second attempt 170kg (374lbs) which is a competition PR for me. Went fast and fairly easy. Went ahead with 175kg (385lbs) on my last attempt and got it. It was a grinder but a good lift, and an unofficial mb record in the 105 open class.

Deadlifts last and man, was I gassed. I felt like I had nothing left in me. But a few cookies, a sandwich and my second energy drink of the day I was able to pull it together. Opened with 230kg (506lbs). Went fast and easy. Second attempt was 240kg (528lbs) and went easy as well. I wasnt planning on going for a PR in the deadlift today, but it just felt light, and I knew that even if I missed my last attempt I had the bronze anyway. So went ahead with 250kg (551lbs) and got it. A 2.5kg PR for me in competition and gym.

So ended up with a 665kg total with a 402 wilks, good enough for the bronze medal in the mens 105 open unequipped class.

Overall a great meet. There was 80 lifters, and it was ran really well. Had a lot of fun and met some good people. I look forward to the next and as always, building on my total.