Last bench session before Meet

Warm up as per normal, with bands and foam rolling. 

Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

120 * 1

130 * 1

135 * 2 (comp style)

145 * 1

Band face pulls

200 plus

Pull-ups

3 * 10

Foam roll and get Sam to press my glutes :) Thanks Sam. #nohomo

Today I ended my last training session in preparation for Hong Kong. I have done all I can for the meet this Saturday. So far the last 3 training sessions were the best sessions I ever had. 140kg * 3, 140kg * 4 and 150kg * 2. Every rep was fast. Looking back at my 140kg for a slow single with my head lifting off the bench in March, I know that I have come a long way. Many thanks to my family and friends, especially Team 22. Honestly speaking, I am really dying to have a medal for this meet and I heard that the competition was not as tough but no one knows what can happen. I am a dark horse, no one has heard of me before I took part in SPO 2013 and there can be others like me, some random dude training just as hard or harder than me. But no matter what, I am going to give my best shot this Saturday. Cheers.  

Semi Leg day (Glutes)

Today's training was meant to be 8 sets of 2 for speed squats but I was really stiff so had to stop squatting and work on mobility and glutes activation which is lagging.

Did the single leg hip thrust with body weight, curling the balance ball with one leg and stretching

Good mornings (Narrow stance)
60 * 8 * 4
60 * 8 * 4 (Dead stop)
60 * 5 (Wider stance but less glutes)

Hip thruster
40 * 10
60 * 8/10/10 (1 sec contraction)

Dead squat
60 * 5 * 3
80 * 3 * 2

Stretch and form rolled

Bench Double (PR)

Warm up with bands + foam rolling

Bench
Bar * 20 * 2
60 * 10
80 * 5
100 * 2
110 * 2
120 * 2
130 * 2 (rest time from 100-130 is just loading of plates)
140 * 2
145 * 2
150 * 2 (PR)
152.5 * 1 (Grind 2nd but butt left off and fail to lockout)

Bench Daddy
152.5 * 1
155 * 1
160 * 1
165 * 1
170 * 1

Comp Style Speed Bench
120 * 1 * 2
110 * 1 *6

Pause squats

Pause squats 

Did pause squats with 60,80,100 for 5secs-10secs pause for multiple sets. After every set that jk did. Probably about 6? 

Dead squats

Did dead squats with 60,90 for triples, just for the fun of it. Should add this in next time. 

Squat doubles

Warmup with form roll + bands for shoulders. Super stiff today.

Squat 

Bar * 10 * 3

60 * 10 

80 * 5

100 * 5

110 * 2

120 * 2

130 * 2

140 * 2

150 * 2 (beltless PR)

160 * 2 

170 * 2 (PR)

Speed deadlifts

60 * 2 * 6

Hbbs

80 * 6 (5s pause) 

80 * 12 * 5

Core
GHR abs SS Back extensions
15/20 * 3

Benchpress for 4s

Warmup with bands

Bench 

Bar * 10 * 3

60 * 10 * 2

80 * 5

100 * 4

110 * 4

120 * 4

130 * 4

135 * 4

140 * 4

142.5 * 2

Pause bench 

130 * 4

Bench daddy

130 * 2

140 * 2

145 * 2

150 * 2

155 * 2

160 * 2

162.5 * 2

165 * 1

Speed bench 

100 * 2

110 * 2

120 * 2 * 4

Band mobility

Oly squat

Oly squat 

60 * 8 * 3

80 * 8 * 3

100 * 9/10/10/10

Pause squat 

100 * 1 * 3 (5sec pause) 

80 * 3 * 5 (5sec pause)

Meadow row

20kg * 12 * 3

GHR abs SS back extension 

15 * 3

Volume squat

Warmup with rolling and stretching 

Squat

Bar * 10 * 2

60 * 5 * 3

80 * 5

100 * 4

110 * 4

120 * 4

130 * 4

140 * 4 (beltless PR)

150 * 4 * 5

150 * 3

145 * 2

Right glutes tighten up.

Good mornings 

60 * 10 * 5

Pull-ups to chest (neutral grip) 

5 * 10 

Abs SS back extensions

15 * 3

Bench triples

Bench

Bar * 10 * 2

60 * 10 * 2

80 * 5

100 * 5

120 * 3

130 * 3

135 * 3

140 * 3

143.5 * 2/0 failed to grind up last rep

Comp style bench paused

135 * 3

3 board press

145 * 3

142.5 * 3 * 2

Speed triples 

115 * 3 * 6

Face pulls 

20 * 10

Squats

Squats

Warm up to 130 * 3 beltless

125 * 5 belted

122.5 * 3 * 5 beltless 

Pause squats (5s)

100 * 1 * 10

Pull-ups to chest

3 * 15

Pull-ups 

12

Pause bench deload

Warmup with foam rolling 

Bench 

Bar * 10 * 2

40 * 10 * 2

60 * 5

80 * 5

100 * 5 * 5 (2s pause)

Barbell Press

50 * 5 * 5

BNP

40 * 10 * 3

Hanging knee raise

10 * 5

Back extension SS GHR abs

30,30

Squat accessories

Leftovers from last session

Squat 

Bar * 10 * 3

60 * 5 * 3

80 * 5 * 2

100 * 5 

120 * 5

130 * 5 * 5

Pull-ups to chest

3 * 10

Kroc rows

45 * 10/20/25/10

Core

Toes to bar

5 * 3

GHR abs SS back extensions

BW 15 * 3

Bench Singles

Longest session under the bar by far for bench..

Warm up with bands and cuff rotator 

Bench

Bar * 10 * 2

40 * 10

60 * 10

80 * 5

100 * 1

107.5 *1

112.5 * 1

117.5 * 1

122.5 * 1

127.5 * 1

130 * 1

132.5 * 1

135 * 1

137.5 * 1

141 * 1

143.5 * 1

145 * 1

146 * 1

147.5 * 1

148.5 * 1

Face pull 

20 * 20

Leftovers

Foam roll + stretch 

Dead stop good morning

Bar * 10 * 2

40 * 10

50 * 10

70 * 8 * 3

Bicep curls

12.5 * 12 * 5

Hammer curls

12.5 * 10 * 3

GHR abs SS back extensions

+10kg * 20 * 3

Deficit deadlift 

60 * 10 * 2

Foam roll

Squat + light deadlift

Warmup with mobility + foam rolling 

Squat 

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

120 * 3

130 * 3 (all beltless) 

140 * 4

150 * 4

160 * 2

155 * 4

150 * 4 * 4

Deadlift 

100 * 3 * 8

Oly squat 

110 * 10/8/7/5

BW GHR abs SS back extensions 

30/30