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First meet log19181

lolssons private msg quote post Address this user
Today I had bench
115kgx2 127,5kgx1 135kgx1 (PR) 122,5kgx2
Did some seal rows
bodyweight dips 33
BW Chins 11
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THE GODFATHER wannabemuscular private msg quote post Address this user
So, you're getting close now . . . What is it, 3 more weeks? How are things feeling?
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lolssons private msg quote post Address this user
Yeah I'm geting close forgot to post last few days. I have some small aches here and there but that is hopefully getting cared of the last week which is a deload with some massages here and there

Bench Friday 2x95KG 2x3 110kg 2x1 125kg 1x1 130kg 2x2 117,5kg

Deads today 2x220kg rep PR

So the comp is the 2d of December that is in 13days. today was my last heavy deadlift day. Feeling strong. And my Bench is feeling the strongest it ever felt.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Awesome. Good luck the rest of the way.
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lolssons private msg quote post Address this user
So today was my last heavy bench day
117,5kg x3 130kgx1 137,5kgx1 PB

So this put me at a real good position to hit 140kg equals three plates on meet day next saturday now its one week deload before comp
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The Dark
Knight
eknight private msg quote post Address this user
I wouldn’t deload. Take the week off. -3X
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lolssons private msg quote post Address this user
@eknight I know you are the man with the answers. But I have to do what I belive in and learn by doing sometimes... so Sunday i did 1:1:1 160kg deadlift and today i did 1:1:1 100kg bench and light accesory work and now 3days completly off.
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Meet recap

Bench 122.5/132.5/137.5kg
Deadlift 210/230/ and skipped my third as i felt that i did not have enough energy for a third. Great comp overall and to put up my gym PRs on the platform is an achivment as is
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So this week has been kind of a do what ever the fuck I wanna do some highligts were

Bench 100kg x 13reps
And that my leg FINALLY DOES NOT HURT ANYMORE so started front squatting 2x per week. Front squats because I stay more upright + that i can not load the bar with too heavy weights. So This week was some easy 5s at 85 and 87,5kg.

Next week I will start a "Off Season" program kinda volume heavy. 5Times a week following the GZCL VDIP programing.

Saturday - Competition Bench, Push Press, Chest supported Rows, Skull crusher, Pull aparts, Push ups.

Sunday - Rest

Monday - Front Squats, defecit SLDL, Pullups, Leg Press, Chest supported rows, Barbell Curls

Tuesday - Flat DB Press, FU bench, OHP, Dips, DB row, OH tri ext

Wednesday - Deadlif, Front Squat, Leg Press, DB Row, Rack chins, Rear delt fly.

Thursday - Slingshot Bench, Comp bench, Spoto, Band pushdowns, Lateral raises, Chest supported row

Friday - Rest
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Saturday
Comp bench 105kg 8:7:5 = 20reps
Push press 50kg 15:15:11 = 41reps
Chest supported row 90kg 20:20:13=53 reps
Banded tri pushdowns 4x15
Face pulls 4x15 / push ups 4x10
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Monday
Front Squat 85kg 8:6:7 = 21total reps
SLDL 1" deficit 135kg 8:7:8 = 23
Pullups 8:7:7= 22
Leg Press 140kg + bands 15:16:16:15 = 62
Chest Supported row 100kg 10:11:11:10 = 42
Bicep curls 4x15
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Tuesday
Flat DB press 40kg 11:11:5 = 27reps
Feet up bench 80kg 10:12:8 = 30reps
OHP 42.5kg felt a slight discomfort in my trap so decided to end the workout with some easier movements

Circle off pushups Facepulls and tri ext 5x20
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Wednesday (Felt like shit)
Just did some random legwork my body was tired as fuck... Got some decent work in but nothing worthy of logging
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Thursday
Slingshot bench 120kg 6:6:8 = 20reps
T&G Bench 95kg 10:10:8 = 28
Spoto Bench 80kg 10:10:9 = 29
Banded tri pushdowns
Rows
Holds
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THE GODFATHER wannabemuscular private msg quote post Address this user
@lolssons good job with the meet, man.
How's it going with the legs? Are squats coming back anytime soon?
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lolssons private msg quote post Address this user
@wannabemuscular The legs are getting better as you see in my log I've been starting to do Front Squats but not back squats yet. Will go with front squats for 3-4 months before starting with backsquats again as they are easier on my hip where the pain is (was) coming from.
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lolssons private msg quote post Address this user
Saturday - Had to workout at the old gym (Dont like it...)
Comp Bench 110kg 5:6:4 = 15 reps
Push press 55kg 10:10:10 = 30reps
FLuff work loads.
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THE GODFATHER wannabemuscular private msg quote post Address this user
@lolssons Yeah, I saw the Front Squats in there. I've made great progress working exclusively with Front Squats from time to time. Keep it up.
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Monday
Front squats 90kg 8:7:6 = 21
SLDL 1" deficit 137,5kg 8:7:8 = 23
Legpress 200kg 12:12:12
Leg curls 5x20
Chins

Tuesday
Flat Dumbbell Press 43,5kg 10:8:9 = 27
Feet up bench 85kg 15:10:12 = 37
and some more back and tricep work
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Thursday
Trap bar deadlift 180kg 10:8:11
Legpress 6x12
Leg curl 4x15
Rows 15:15:15
Latpulldowns 12:12:12
Reardelt 12:12:12
Bicep 10:10:10
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Friday
Slingshot 125kg 6:6:7 = 19
Bench 97.5kg 10:10:15 =35
Spoto 82.5kg 10:10:10 =30
Banded tricep 4x20
Lateral raises 4x20
Chest supported row 3x10
Reardelt flies 3x15
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Monday
Benchpaused 115kg 6:6:7=19 big time PR
Push press 65kg
Chest supporterd row 100kg 15:15:10
Triceps biceps reardelts

Fucking amazing workout never been good at reps but 115x7 after two sets at 6. Great things will happend 2018 for my bench. If i can keep my shoulders healty i see 150kg coming sometime 2018
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Tuesday
Front Squat 95kg 8:8:6 = 22
SLDL 140kg 8:6:6 = 20
Leg press 210kg 3x12
GHR 4sets was my first time so did them assisted was hard as fuck will do these twice a week.

Also did 2 sets of chest supported rows and 1set of chins
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Thursday

Flat dumbbell benchpress 46kg 10:8:8 = 26
Feet up bench 90kg 10:10:11 = 31

DIPS
ROWS
LATPULLDOWNS
SIDELATERALS
TRICEP EXTENSIONS
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Got sick after last workout (thursday) but i decided to train today
Slingshot Bench 130kg 5:6:6 = 17
T&G Bench decided to max out at two plates got 15reps PR
Tri ext / Facepulls 4set
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Wednesday (Felt weak and tired) probably beacuse the cold have not left my body yet.
Comp bench 120kg 4:3:3 = 10reps

Thursday
Front squats 100kg 5:5 110kg 2 easy reps and 1x3 low bar at 110kg just to see how my hip felt(felt great)
Defecit deads 140kg 8:8 160kg 1:1:1 explosive
Legpress 210kg
Seal row 80kg
Latpull downs
Facepulls
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Friday

Dumbbell Bench 50kg did 6reps was awesome never tought I would be able to move those when i started working out.
Benchpress feet up 95kg 10:8:11 = 29reps
Seated militarypress 50kg 3x12
Dips
Chestflies
Tricep extension
Traps

Will take the weekend off to recover and go for some heavy benching on monday
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Monday
Comp bench 122,5kg 4:3:4 felt weak but 4 paused reps at 122,5kg is decent.

Some back and arms bodybuilding
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Deficit deadlifts 10cm = 4,5 inch 140kg 4x8 Beltless
Then some back work and some reverse hypers
3sets of abs
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Wednesday
Slingshot bench 135kg 3:5:5 = 13reps
Bench 102,5kg 10:8:7 = 25reps
Sealrows 3x15
Curls and some upper back

Finished of with 30meter farmers carry: 200kg
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