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  1. #26
    WBB Team Captain Coke's Avatar
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    Repping heavy squats like that is excellent, make no mistake.

  2. #27
    Gymaholic Workhorse's Avatar
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    Friday December 7th, 2012

    Did a bench workout and have a labrum in my right shoulder that's been bugging me. Worked up to a 320x3 set with no pause...then did 320 for a paused single afterwards. I did 315x3 paused a few weeks ago.....trying to get this bench stuff sorted out...haha.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  3. #28
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    Monday December 10th, 2012

    Started my last two weeks of prep before my week of deload and then my first PL meet. Monday is heavy deads, Wednesday is heavy bench, and Fridays is heavy sqwatz...but you do all three every workout.

    SQUAT:
    45x10
    135x8
    225x5
    275x3
    315x3
    315x3
    315x3

    BB BENCH:
    45x8
    135x8
    185x5
    205x4
    205x4
    205x4
    205x4
    205x4

    DEADS:
    135x8
    225x5
    315x5
    405x2
    495x1
    555x1
    555x1

    555 will be my opener at the meet, hoping to then hit 590 and 605ish.
    Last edited by Workhorse; 12-10-2012 at 12:53 PM.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  4. #29
    WBB Team Captain Coke's Avatar
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    Ambitious stuff with the big three movements, way to target and put main focus on those deads.

  5. #30
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    Wednesday December 12th, 2012

    Another workout done, 4 more to go before a deload week and my first PL meet. Things felt ok today...but my right shoulder is really not feeling well...grrr.

    SQUAT:
    45x12
    45x12
    135x8
    225x5
    315x3
    315x3
    315x3

    BENCH:
    45x10
    135x8
    225x5
    275x2
    295x1
    305x1
    305x1
    *every single rep was paused as if at an IPF meet

    DEADLIFTS:
    135x8
    225x5
    315x3
    365x3
    365x3
    365x3

    DB KROC ROWS:
    80x10 Right
    80x10 Left
    120x19 R
    120x19 L

    ABS:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  6. #31
    WBB Team Captain Coke's Avatar
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    Workout(s) are ace, liking the overall approach.

  7. #32
    Gymaholic Workhorse's Avatar
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    Its not too bad actually...the heavy exercise is good, but the other two are like light speed work almost...but keeps me in the groove and keeps my head in the game. lol
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  8. #33
    Gymaholic Workhorse's Avatar
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    Friday December 14th, 2012

    Heavy squats felt good today. Hit a VERY hard 495 single about 8 weeks ago, I couldn't have hit 496...lol. Today did two singles at 475 and felt really good...lots left in the tank for a max I think.

    SQUATS:
    45x12
    45x12
    135x8
    225x8
    315x5
    365x2
    405x1
    455x1
    475x1
    475x1

    BENCH:
    45x12
    45x12
    135x5
    185x2
    205x4
    205x4
    205x4
    205x4
    205x4
    *all reps paused for competition ROM

    DEADS:
    135x8
    225x8
    315x5
    365x3
    365x3
    365x3

    LYING HAM CURLS:
    90x10
    120x8
    120x7
    120x6
    *super slow reps...hard concentric and then 5 second eccentric for every rep....yowza

    BODY WEIGHT:
    226.3 lbs
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  9. #34
    WBB Team Captain Coke's Avatar
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    On point with the huge squats and all.

  10. #35
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    Monday December 17th, 2012

    Really good workout today...back is feeling better...last deadlift session before the meet on the 29th. Trying to keep my weight down is tough with all the baking my wife is doing!! haha

    SQUATS:
    45x10
    45x10
    135x8
    225x5
    315x3
    315x3
    315x3

    BENCH:
    45x8
    45x8
    135x8
    210x4
    210x4
    210x4
    210x4
    210x4

    DEADLIFTS:
    135x8
    225x5
    315x3
    405x2
    495x1
    545x1
    585x1
    585x1

    BODY WEIGHT:
    225.3 lbs
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  11. #36
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Workhorse View Post
    Trying to keep my weight down is tough with all the baking my wife is doing!! haha
    No joke man, not exactly the best timing, lol - you'll make it through.

    Dig them deads!!

  12. #37
    Gymaholic Workhorse's Avatar
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    I am doing a better job at keeping my weight in check than I thought I would be able to to be honest...haha. Hopefully some of the other guys in the meet aren't being as successful!! haha

    I think my attempts on deads will be 560 and then 605...if I hit the 605, then maybe try 610. The first set for 585's felt light and fast...I think an extra 20lbs was doable for sure. We'll see....
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  13. #38
    Gymaholic Workhorse's Avatar
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    Thursday December 20, 2012

    Last day of heavy training before my meet next weekend. Will do lots of stretching and come bodyweight stuff over the next week to keep relaxed. We are going back to the farm for the Christmas break so I won't have access to a gym...that sucks. Was hoping just to do a couple of light workouts to stay "in it" but it'll have to do.

    Felt really good...and have some really good expectations for this meet.

    SQUAT:
    45x10
    45x10
    135x8
    225x5
    315x3
    405x1
    455x1 (opener for meet)
    505x1 (2nd attempt for meet)

    Video


    BENCH:
    45x8
    135x5
    225x3
    275x1
    305x1 (opener for meet)
    320x1 (2nd attempt for meet)

    ABS:
    Stuff

    BODY WEIGHT:
    226.2 lbs (105kg division)
    Last edited by Workhorse; 12-20-2012 at 01:03 PM.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  14. #39
    WBB Team Captain Coke's Avatar
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    Should definitely be a good meet for you bro, will be watching this space.

  15. #40
    Gymaholic Workhorse's Avatar
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    Thanks man!
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  16. #41
    Gymaholic Workhorse's Avatar
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    Well, the meet went ok. Got the flu on Thursday before the comp on Saturday and was 8lbs less than normal. Didn't realize how much it would affect me, but live and learn.

    Hit 205 on squats, then missed 227.5 twice...wtf. This was the only disappointment really in the whole day. I had planned on hitting 227.5 and 235 but no go.

    Bench went fine, 137.5, 145 and 150 all good.

    Deads were good too... 255, 265, and then missed 275 above my knees. Lower back was just fried by the end of the day.

    Gotta bring things up still but I qualified for Nationals in march and I'm thinking of going. I don't have a shot at winning or anything, but it would be a great experience I think.
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  17. #42
    WBB Team Captain Coke's Avatar
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    The upcoming Nationals should be good if you decide to do it, not a bad idea to get the experience in.

  18. #43
    Gymaholic Workhorse's Avatar
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    Thanks!
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  19. #44
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    Monday January 7th, 2013

    Good workout today. Attempted to train last Thursday but my CNS was still fried from the PL meet. Today felt way better. 10 weeks of prep until Nationals...99% sure I'm going after talking to a few friends about it. Just need to book my hotel room and flights now...

    SQUATS
    45x10
    45x10
    135x6
    135x6
    225x5
    315x3
    350x5
    380x5
    405x10

    GOOD MORNINGS: <--took these easy and light and just worked long slow TUT
    45x10
    135x10
    135x10
    135x10

    ROPE GRIP CABLE CURLS:
    30x15
    90x15
    135x15+4+3 = 22 RP

    ABS:
    Stuff

    Body weight:
    224.2 lbs
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  20. #45
    Gymaholic Workhorse's Avatar
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    Wednesday January 10th, 2013

    First bench session in like 3 weeks, felt heavy and slow but all the reps were paused at the chest, so I think that had a bigger impact than I thought it would have.

    BB BENCH:
    45x12
    45x12
    135x8
    185x5
    225x1
    235x5
    250x5
    265x6

    BAND PRESSDOWNS:
    Greenx15
    Greenx12
    Greenx9

    BENT OVER DB REVERSE FLY:
    20x12
    35x15
    35x10
    35x9

    Abs:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  21. #46
    WBB Team Captain Coke's Avatar
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    Still on target regardless dude, stay at it.

  22. #47
    Gymaholic Workhorse's Avatar
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    Friday January 11th, 2013

    Deadlift day of my 5's week for 5/3/1. Felt good...was a little out of the groove but focused on keeping lower back tight in order to protect from SI joint problems I was having before Christmas. On the road....

    DEADS:
    45x15
    45x15
    135x6
    225x5
    315x3
    405x2
    430x5
    460x5
    495x7
    *all reps paused and not bounced

    PULUPS:
    Green band assisted but very slow and controlled reps with good contraction...60 reps total

    BAND FACE PULLS:
    Green x 15
    Green + Blue x 12
    Green + Blue x 12
    Green + Blue x 12

    Abs:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  23. #48
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    Monday January 14th, 2013

    Another good leg day...

    SQUATS:
    45x10
    45x10
    135x8
    135x6
    225x5
    315x3
    385x3
    405x3
    425x9

    LYING HAM CURLS: <---super slow eccentric, hard contraction on the concentric
    90x12
    90x11
    90x10

    SEATED CALF RAISES: <---doggcrapp style
    90x6
    130x12

    ABS:
    Stuff
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  24. #49
    WBB Team Captain Coke's Avatar
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    Good leg day indeed Stu.

  25. #50
    Gymaholic Workhorse's Avatar
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    Wednesday January 17, 2013

    Not bad...worked out at home and my bench isn't as good as the one at the gym, don't feel quite as steady on it when pressing but that's ok...just makes me work harder!

    BENCH:
    45x12
    45x12
    135x8
    185x5
    225x1
    250x3
    265x3
    285x5
    285x1 *paused single
    285x1 *paused single

    CGBP:
    135x8
    135+double purple bands x 6
    135+double purple bands x 5
    135+double purple bands x 6

    BENT OVER DB REVERSE FLYS:
    35x12
    35x11
    35x11
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

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