Cycle 8 week 3 repeat

Repeating last week just to fill the last week before Westerns

Im a little hungover today so it was a bit of a grind.

Seated BB OHP - 135X10, 185X8, X7, X8
CGBP - 305X3, X4, X3 all paused
Floor Press - 295X3, X4, X4
Skullcrushers - 125X8X2
DB Lateral Raises - 30X10X2
Tricep PRessdowns - 70X10X2
DB Shrugs - 45X20, X25, X20

Cycle 8 Week 3 Squats - End of Cycle 8

Definitely fueled up today for an epic squat session (aka stuffed my face).

Warmed up with;
135x15, 225X12, 315X8
Work sets;
365X5, 405X5, 445X3 - rep PR for me
475X1
405X7 - rep PR with 405. Had another in the tank but felt a little lightheaded and racked the bar lol.
315X8, 225X8 paused explosive.

Lots of volume today, and if I didn't have to be somewhere I would have kept going too. Squats feeling really strong lately, nice to hit some rep PR's closing in on Westerns. That is the end of the eighth cycle of 5/3/1. Here is a recap of the progress after 8 cycles of the program;

Squat went from 405 to 505, +100lbs
Bench went from 355 to 385, +30lbs
Deadlift went from 475 to 546, +76lbs

Those are gym lifts, hopefully will add some in competition.

Not bad for eight months. Gains are definitely tapering off, thus the different assistance exercises I have started to add. I don't want to change too much before going to Westerns, but I am going to have a look at my split and probably make some changes to train with over the winter. I know the bench gains are going to be slow, but I really want to smash my squats and deadlift.

I am going to repeat this last week instead of starting a new cycle, because I only have one more week of training before I leave for Calgary and rest for the week.

Cycle 8 week 3 Bench Press

Warmup;
135X20, 225X12
Work sets;
285X5, 315X3, 345X2, 365X1 all paused.
Assistance work;
345X2, X3, X2 2 board press paused.
Drop set finisher;
315X5, 225X8, 135X12.

The drop sets were done as quickly as I could take the plates off. Last workout of 8th cycle tomorrow with squats.

Cycle 8 Week 3 Deads

Continued to focus on mid point of my deadlift, which I am starting to realize is weak and what is holding me back on some bigger numbers. All pulls done from the rack about 4" off floor.
135X15, 225X10, 315X3
380X5, 430X3, 480X1. All without belt.
505X1 belt.
600X0, tried with belt and straps, no go.
405X2X2, no belt or straps paused for 1 second

Cycle 8 Week 3 Bench Assist

Seated BB OHP - 135X12. 185X8, X7, X7
CGBP - 295X3, X4, X5 paused
BB Floor Press - 275X3, X4, X5
Skullcrushers - 125X10, X10, X7
DB Flyes - 30X10X3

First time doing floor presses. Kept it at a medium weight to get a feel for the movement. I can definately see how it will (hopefully) help with the middle of the lift which is my sticking point. I am going to do these on bench assist day and keep doing board presses on actual bench day.
I mistakenly thought for some reason that this is my last wek of training before Westerns, but I have 2 weeks lift before deloading. I`m not a good mather. I think I will just repeat this week again instead of starting another cycle.

Deads tommorrow.

Cycle 8 Week 2 Squats

135X15, 225X10
315X5, 365X5 no belt, 405X5 belted
405X5
365 X5 with a 3 second pause in the hole and explode out
225X15 for a finisher

Bench assist day tomorrow to start out week 3 of this cycle and the last week of training until Westerns Oct 4.

Cycle 8 Week 2 Bench

135X15, 225X12
245X5, 275X5 both paused, 315X5 touch and go.

Starting to add some board work into my bench day,

315X3 with a 2 board paused
335X3X2 with a 2 board paused

315X5 touch and go, 225X10 paused explosive, 225X12 finisher.

Lat Pulldown 100X12X4
Standing DB Curl - 35X10X3

I have never done board presses before. I am doing them to help with my sticking point. I'm strong off the chest and lockout, its mid-lift that I always stall. Using a 2 board paused hits my sticking point perfect. I think I will alternate every other week between board presses and floor presses for assistance work after my 5/3/1 working sets.