Week 6 Heavy Bench - Last training session until Provincials

Just a quick session with some heavy weight - not really a training workout.

135X20
135X20
225X12
315X3 paused

365X1 paused (planned opener, 165kg)
375X1 paused
395X1 paused


Will probably shoot for around 177.5-180kg (390-396) on my second attempt then probably anywhere from 182.5-190kg on my last attempt depending on how I'm feeling.

Not a great training week for my last week before a week off then Provincials. Going to take the the week to rest, stretch, eat, sleep and mentally prepare.

Week 6 Squats

135X12
225X10
315X8
405X5
455X1
495X1
535X1 (5lb PR)
550X0

Dumped the 550. Started coming back up then got stapled. Should have been happy with the 5 lb PR and left it that. Oh well.

Last squats until Provincials, last heavy bench tomorrow.

Week 6 Light Bench/Shoulders

Changed up my heavy and light bench day this week so I do my heavy bench as my last workout before provincials.

BB Bench;
135X20
135X20
275X10
275X10

Floor Press;
325X2 paused
325X3 paused

Skullcrushers;
135X8
135X10

DB Lateral raise;
30X10
30X8

Cable Tricep Pressdown;
140X50 rest pause

Lat week of training before provincials.

Week 5 Deads

I know I just hit a Deadlift PR about 2 weeks ago, but I wanted to gauge my strength to plan my attempts for Provincials.

135X10
225X6
315X3
405X2
495X1
560X0
495X1

DB Shrugs 75X15X3

That fail at 560 pissed me off bad. I got stuck just above my knees. WTF. Don't know what went wrong but whatever. I have to get it out of my head and just keep going. This will be the last time I train deadlift before Provincials. Hopefully the 2 weeks off with a reload week will bring back some strength.

Taper week starts Monday, I am just going to stick to the basic lifts with no assistance work next week.

Week 5 Light Bench/Shoulders

Flat bench;
135X20X2
245X10X2

Standing BB OHP;
155X8X3

Floor Press:
335X2X2 paused

Skullcrushers;
125X12X2

DB Lateral raise;
25X8X2

Cable Tri Pressdown;
140X50 rest pause

Everything is coming together for provincials. I am going to pull this weekend and that will most likely be my last deadlift until provincials. Then last week of training next week.

Week 5 Squats

135X12
225X10
315X8
405X5
455X1
495X1
495X1
405X5 2 sec pauses


I have been making a point of stretching every day. I was experiencing a lot of back pain/tightness from squatting lately. I chalked it up to the "butt wink" from tight hamstrings. It seems it has helped a lot. Today's squats and post squats was the most pain free in a long time.
I worked up to me planned opener of 495 (225 kg) for a couple singles. They were smooth and fairly easy, I feel will be a good opener. I was going to go  up to a heavy single for a PR but I didn't have a spotter to help today so didn't chance it. I don't worry about the weight, but there has been times I've gone over on to my toes. I plan to take a run at 545 (247.5 kg) for my third attempt at provincials if everything goes well.

Rest day tomorrow then light bench Thursday.

Week 5 Heavy Bench

135X20X2
225X8 with pauses
315X3 paused
365X2 paused
405X1 paused (PR)
415X1 paused (PR)

2 Board press - 375X3, X2 paused
CGBP - 325X3, X3 paused

Bench feeling strong, happy with the paused 415. That's a 30 lb paused PR on my bench. Hope to hang on to that strength for a few weeks. I will continue with heavy paused triples and doubles right up to Provincials along with light bench day for some assistance work. Heavy squats tomorrow.