170kg x3 – all no belt / toes elevated to here
132.5kg 5×4 – did the last set @ max legal grip and it was great
C) 2x Pause Deadlift:
D) Arm superset – 60 something reps of bis and tris
E) Reverse Curl / CG Push Up superset – 50 reps
F) Serrano Press / Trap 3 Raise / Scap Pull Ups – 120 reps
Drama free morning after a busy weekend. Was out Friday / Saturday / Sunday in town at various events. Spotted, loaded and ref’d at IPF All Irelands on Saturday. DIY’d and sanded floors on Sunday. Happy to get in today and have it drama free.
Max legal grip benching was fun. Almost time to transition back to it full time now. Think I’ll use it as my final set on all bench blocks now before a full transition for the peaking cycle.
Deload next week. 25% reduction in load. 50% reduction in volume. Thank god.
Here’s the 190 x3 double pause DL:
A) Deadlift, pause above knees:
215kg 4×3 – belt
B) FG Bench:
C) Deadlift to knee:
D) Squats = be done later
EDIT – came back and did em
120kg 4×5 @ 3030 (eww)
E) Pull aparts – 100 reps w/ black band
Back to feeling like boiled shite again today .Very very fatigued after yesterdays double session, despite getting some extra sleep this morning.
The swings and roundabouts of volume!
The boring bench day. Already posted this but the internet ate it so I’ll be brief.
A) 3second Pause Bench:
All done @ max legal grip.
137.5kg 4×3 – some at max legal, some at narrow grip
170kg x3 – toes elevated
195kg 4×3 – belt
E) Y Raise:
F) External Rotation Serrano Press Yokes:
G) Low Incline Curls, Reverse Grip:
H) Low Incline DB Curls:
Good workout today. Bored as shit of the benching now tbh. Feels like it’s going nowhere. Buuuuuut I think I’d end up doing 140kg & 142.5kg x3 just as easy. Squats were grand. Hips and stuff felt a bit shit and now my SIJ is grumbly.
One more session to survive thru and then it’s a week long deload ahead of comp prep.
A) Deficit Pull:
C) Block Pull:
230kg 2×3 – belt
D) Front Squat:
Squat – 78 (28%)
Bench – 108 (39%)
Deadlift – 94 (33%)
ANNUAL VOLUME (est.) – 14,560