Tuesday 28th August Coach bumped my training max from 200 to 210 after last week so everything is that much heavier now. A Squat 3 x 147.5kg 3 x 157.5 5 x 3 x 172.5kg 2 sets high bar, 3 low bar Every week my main movement is programmed as X sets of Y reps starting at weight Z, but adding weight if it it feels good. So today was 5 sets of 3 at 172.5+. It's the first week I haven't added any weight for a while. I've had a dodgy stomach for a few days (alcohol-related!) and felt pretty awful before going into the gym, so it felt like a win just to get the bare minimum work done. 172.5kg is my 3-rep max for high bar so to get two sets at that weight was a decent achievement for the day. Then dropped down for high bar sets: 3 x 5 x 157.5kg B Good Morning 3 x 10 x 110kg Did the first 2 sets low bar, let's see if my elbows hate me on Thursday...

Thursday 30th August A 1-board press 5 x 95kg 3 x 105 3 x 110 3 x 112.5 3 x 115 All very comfortable. B Larsen press 3 x 5 x 87.5kg C Close grip 3 x 8 x 87.5kg D1 DB row 2 x 20 D2 DB curl 2 x 20 D3 Tricep extension 2 x 20

Friday 31st August A Deficit DL 1 x 2 x 182.5kg 4 x 2 x 187.5kg All hook grip. Wore tape for first 4 sets. B Paused DL 3 x 4 x 165kg (straps) C Row 3 x 6 x 85kg -- Weighed 95.3kg yesterday, although I was pretty bloated from a bread-heavy day on Saturday. I've a heavy week of training coming up, with doubles on everything. Fun times ahead...

Monday 3rd September A Squat High bar 3 x 147.5kg 3 x 160 Low bar 2 x 180kg 2 x 185 2 x 190 2 x 195 (PB) B Paused squat 4 x 4 x 157.5kg (high bar) C Box squat 16" 3 x 5 x 135kg (high bar)

Wednesday 5th September A Bench press 5 x 95kg 2 x 105 2 x 112.5 2 x 115 (PB) 2 x 110 B Paused Larsen press 2 x 4 x 95kg 2 x 4 x 92.5 C Close grip bench press 3 x 6 x 90kg D1 Lat pulldown 4 x 12 D2 Cable curl 5 x 25 D3 Cable tricep extensions 4 x 25

Saturday 8th September A Deadlift 3 x 170kg 2 x 182.5 2 x 195 2 x 202.5 2 x 200 2 x 200 (straps) B Deficit DL 4 x 2 x 170kg (straps) C1 Row 8 x 80, 85, 90, 85kg C2 DB pinch 4 x 15 secs/side C3 1-arm BB hold 4 x 15 secs/side C4 Plank 4 x 20 secs

Monday 10th September A Squat All high bar tonight 3 x 147.5kg 3 x 157.5 3 x 167.5 3 x 175 3 x 180 3 x 182.5 (PB) 3 x 182.5 B Paused squat 4 x 3 x 162.5kg C Good morning 3 x 10 x 105kg

Bodyweight today 96.8kg (!). Waist 38.5". For comparison, in late January I was under 92kg and my waist was 37.5". This indicates I've added a decent amount of muscle, probably in my upper body given how I look in the mirror. -- Wednesday 12th September A Bench press 1 x 5 x 92.5kg 1 x 4 x 100 3 x 4 x 105 Felt a little heavy today but the 105 sets moved well enough, the last set was probably the best. B Paused close grip 4 x 4 x 92.5kg C Spoto press 3 x 8 x 85kg Haven't done these before. Interesting feeling. D1 DB row 5 x 20 x 20kg D2 DB tricep extension 5 x 20 x 17.5kg D3 DB curl 3 x 20 x 8kg 2 x 20 x 7kg

Friday 14th September A Deficit DL 3 x 170kg 2 x 182.5 2 x 192.5 2 x 200 2 x 200 (straps) B Paused DL 4 x 3 x 170kg (straps) C RDL 3 x 6 x 125kg (straps)

Monday 17th September A Squat High bar 3 x 147.5kg 3 x 160 Low bar 2 x 180kg 2 x 190 2 x 200 (PB) 2 x 202.5 (PB) High bar 3 x 5 x 147.5kg B Paused squat 3 x 4 x 147.5kg

28th October meet goals Go 9/9 for the first time (I've compete 5 times and gone 8/9 three times, 7/9 twice) Set a PB total (my lifetime total PB is 535kg) Bench press 120kg Deadlift 227.5kg (500 lbs) I set these goals a while ago and I haven't changed them. I'm in a position where I can get close to a PB total on second attempts (e.g. 200 + 115 + 215 = 530). Based on how training is going, 210 + 120 + 230 = 560 shouldn't be out of the question. I've benched 120 in training and pulled 227.5kg (with straps) so both of those should be achievable on the day. 9 from 9 will probably be the hardest, it only takes one slightly misjudged attempt selection or a technical error and you're done. I weighed 97.2kg this morning. I've not really been tracking what I eat since March, and until a few weeks ago I seemed to be holding stable between 94 and 95kg. A couple of weeks ago I seem to have grown some muscle overnight and have weighed over 96kg every time I've weighed myself in the past few weeks. Making 93kg for this competition is probably not wise given that it may compromise my main goals, and I am not likely to hit 570 (English QT) or 600 (British QT) at this competition anyway.

Wednesday 19th September A Bench press 5 x 92.5kg 3 x 105 3 x 110 3 x 112.5 (PB) 3 x 107.5 (all paused) B 1-board press 3 x 3 x 100kg C Close grip BP 3 x 6 x 87.5kg D1 Lat pulldown 4 x 12 D2 Cable curl 5 x 12 D3 Cable tricep extension 5 x 12 D4 Side plank 4 x 20 secs/side

What is your body fat %? If it is over 12 % you might be able to make 93 kg without loosing strength. Depending on when in October your meet is, you might not have the time to do it though.

Well over 20%. The meet is on 28th October (37 days). It's definitely possible, but there also isn't really any point in risking it this time. If I was looking likely to total 600+ I'd definitely be talking about cutting.

Saturday 22nd September A Deadlift Hook grip unless stated 3 x 170kg (straps) 2 x 195 2 x 205 2 x 215 (PB for conventional stance, equal to my sumo PB, this was way faster than that though) 2 x 215 (straps) B Deficit DL 4 x 2 x 175kg (straps) C1 Row 3 x 8: 80kg, 85, 90 C2 DB pinch 5 x 15 secs/hand C3 1-arm BB hold 4 x 15 secs/hand C4 Plank 4 x 20 secs D Prowler 2 lengths of the gym EMOM for 10 mins Weight: 50kg + sled Each set took around 15 secs, so roughly 15/45 work/rest. Not too arduous, easing myself back in to conditioning.

Deload week, which means backing off the volume and reeling back the intensity a tad. Monday 24th September A Squat 4 x 1 x 170kg (all low bar) B Paused squat 3 x 2 x 157.5kg C1 DB walking lunge 3 x 12/leg C2 Plank 3 x 30 secs x 20kg C3 KB goblet squat 3 x 12

Wednesday 26th September A Bench press 5 x 95kg 4 x 1 x 105kg (paused) B Close grip 3 x 8 x 87.5kg C1 DB row 5 x 20/side C2 DB tricep extension 5 x 20 C3 DB curl 5 x 20 C4 Side plank 3 x 30 secs/side

Saturday 29th September A Deficit deadlift 1 x 3 x 170kg 5 x 1 x 182.5kg B1 Row 3 x 6 x 90kg B2 Plate pinch 5 x 15 secs/hand x 5kg+10kg B3 1-hand BB hold 4 x 15 secs/hand x 35kg B4 Plank 4 x 20 secs x 20kg C Prowler 2 lengths of the gym EMOM for 10 mins Weight: 70kg + sled -- Big week of heavy singles coming up. Eeeeeeee!

Monday 1st October A Squat Low bar 2 x 165kg 1 x 180 1 x 190 1 x 205 No dramas, very smooth, no sticking point/grind 1 x 212.5 (PB) Little bit of slow-down but pretty solid 1 x 215 (PB) Lost the groove slightly and it was a bit more of a grind than it should have been B Paused high bar 3 x 2 x 147.5kg -- Good start to "big boy week"!