Cycle 10 Week 3 Squats

135X15, 225X12, 315X10
380X5
420X3
460X1
480X1

I definitely feel like I took a couple weeks off squats. Back was tight and it felt heavy. Damn holiday season is taking it s toll. Oh well. I will finish up this week and get my shit together for the start of next week. It is New Years eve tomorrow night so, probably won't be training for a couple days :).

In the meantime I am putting together my training for the next 6 weeks of training leading up to Provincials.

Cycle 10 Week 3 Heavy Bench

135X20
225X10
275X8
315X5

Flat Bench - 355X3
355X4
CGBP - 315X4
315X4 all paused
Incline - 290X2X2

Incline was a little off, trained on a different bench than Im used to, little different angle. Otherwise, solid training session. Bench is feeling great, got 1 more rep out of the prescribed reps on flat and close grip (4), supposed to be 3, so thats a good sign I hope. This is week 8 for the bench program, getting into some heavy triples which is what I like. Still 4 weeks away from testing 1RM, getting pumped to do so. Now I just gotta get my other lifts going. Going to finish this week then two more back to back cycles of 5/3/1 for squats and deadlifts. That would bring me to 12 cycles of 5/3/1 and a full year on the program. Then I can say I gave it a solid run, and maybe look at some other programs.

Heavy squats tomorrow.

Cycle 10 Week 2 Light Bench

I skipped squats and deadlifts this week. Tried hard to stay on track but something had to give. Got in a quick light bench session today just to stay somewhat on track.

235X10X2 speed bench
Standing OHP - 135X10X2
Skulls - 135X8X2
DB Raise - 20X10X2
Cambered Bar Tri PRessdown - 140X15X2

I have definitely taken the xmas season bulk to a new level lol. I stepped on the scale and I am officially in the 120 weight class, but only a by about 1 lb. Needless to say, I will lose that, I don't plan on competing in that class. Its been fun bulking though. I have kept on track with the Ed Coan bench program but not the other lifts. I plan to get back on track best week. I have 7 training weeks until the MPA provincials in Winnipeg on Feb 21 and I plan to add at least 15-20 kg to my last meet total.

Cycle 10 Week 2 Heavy Bench

135X20X2
225X10
315X5

Work Sets;
Flat Bench - 335X5X2
CGBP - 300X6, X5
Incline - 275X5X2

That was it for today, in and out. Ill do back later in the week.

Cycle 10 Week 1 Deads

Pretty straightforward deadlift session. Felt ok, haven't really been pushing (or doing) deads lately.
Warmed up with 135, 225, 315.
385X3
425X3
480X3 PR

Took a run at 575….got to just above the knees and stuck.
 I gotta get my deadlift moving.

Cycle 10 Week 1 Light Bench Day/Shoulders

135X20X2 Warmup

Flat Bench 235X10X2
Standing OHP - 155X8, 155X8, 155X6
Skullcrushers - 135X8X2, 115X10
DB Side raise - 20X10X2
Tri Pressdown - 140X20X2
DB Shrugs - 85X10X2

I like the lighter DB raises, they are more for rehab than strength but they feel good after heavy presses.
Deadlifts tomorrow

Cycle 10 Week 1 Squats

135X15
225X10
315X8

350X3
405X3
440X3
440X3
440X3
315X12

Feels good to be back at the structure of 5/3/1 but I gotta say it felt light compared to what I have been doing. I was supposed to work up to a 480 for a single just stuck with the 440. I have been going pretty heavy so decided to stay with the lighter weight for now. Felt like a beast again tonight. I feel like I may have blasted through another training slump.

Cycle 10 Week 1 Heavy Bench

Back to the 5/3/1 for Powerlifting for squats and deads. I am sticking to the 12 Week Ed Coan bench program as their is 6 weeks left - perfect fit to 2 back to back cycles of 5/3/1. Finally into some heavy weight in the bench program and I am enjoying it. I gotta admit I almost gave it up because of the lighter weights and higher reps in the first 4 weeks.

Flat bench - 325X5X2
CGBP - 285X5, X7
Incline Bench - 265X5X3

My incline finally caught up to where it is supposed to be in the program. Felt like a beast tonight, everything felt light. Love those days.

Finished off with;
Flat Bench - 265X6, 225X9, 225X8
Lat Pulldown - 140X12, X8, X8

Did all the flat bench and lat pulldown back to back like a big superset.

Heavy squat day tomorrow.