PTP Pull-ups Day 4, PTP Back Squat Day 2, BP Day 3

A1: Low Bar Back Squat: warm-up: 30kgx 5, 50kgx5, 70kg x 5
Work: 92kg x 5, 90kg x 5 (3 min rest)

B1: Bench Press: warm-up: 30kg x 5, 50kg x 5
Work: 72kgx5, 70kg x 5 (3 minutes rest)

C1: Pull-up: BW+3kg x 5, BW+2kg x 5
C2: Turkish Get-up w/16kg x 2 x 2

GOMAD 17

Start PTP for Squat & Pull-ups:

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5,90kg x 5
Work: 90kg x 5, 88kg x 5

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 70kg x 5 (PR), 68kg x5

Pull-ups PTP: 5, 5

NOTES:

-Stopping GOMAD. Will still use milk as a cheap peri and post workout drink.
Went from 70-72kg to 77kg in BW and stayed pretty lean. I feel stronger now and am going to start working on my deadlift numbers soon.

GOMAD Day 15

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 108kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 68kg x 5, 5, 4

GOMAD Day 13

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x5
Work: 104kg x 5,5,5
4 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 66kg x 5, 5, 5

GOMAD Day 12

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 64kg x 5, 5,5

GOMAD Day 10

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 100kg x 5,5,5
3 min rest intervals

Military Press:

44kg x 5,5,5

Power Clean

62kg x 3 sets x 3 reps

GOMAD Day 9

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 98kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 60kg x 5, 5, 5

GOMAD Day 5

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 88kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 56kg x 5, 5, 5

GOMAD Day 3

Switching to the Starting Strength program, with calls for 3 sets of 5 on most exercises. When I complete the required amount of sets and reps, I increase the weight by 5 pounds.

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 82kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 58kg x 5, 5, 4

Gomad Day 2

Bench Press:

WU: 30kg x 5, 50kg x 5
Work: 56kg x 5,5, 4, 3, 3

3 minutes rest between sets

Post vacation week training day 1

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5

Chest Supported Rows:

56kg x 10r x 2S

NOTES:

-Felt kind of tired. Had a late night party at the end of my vacation. Need to catch
up on some sleep.

Intense Training Week Day 5

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 5

Ample rest between the last couple of sets (3 minutes)

[16kg KB Single Arm Bench Press x 3s x 8r
60 seconds rest]

[Chest Supported Row w/ 50kg x 4s x 10r
90 seconds rest]

NOTES:
-Chest Supported Rows felt crisp, am increasing the rep count next time around.

Intense Training Week Day 3

[Bench Press w/ 40kg x 22, 8, 3
60 seconds rest]

[Skull Crushers w/ 20kg x 6 x 4
60 seconds rest]

Pull-ups x 4s x 9 reps (last 2 sets included some partial reps)

1 16kg KB MP x 2s x 10 reps + 4L & 4R

BB Curl w/ 26kg x 8, 5, 3

Intense Training Week Day 2

Bench Press:

30kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 3

1 arm 16kg KB Bench Press x 3s x 7r

Barbell Chest Supported Rows w/ 50kg x 3s x 10r

Seated Power Cleans with 12kg DB's x 3s x 5r

NOTES:
- Have the night shift this week and am taking advantage of the regularity of my work
schedule to get a lot of workouts in.
- Workout template = Westside for Skinny Bastards.

Virtual Meet Powerlifting Day

Back Squat:

46kg x 4
46kg x 4
66kg x 3
82kg x 2
90kg x 1
94kg x 1
100kg x 1 (I)
102kg x 1 Fail (II)
102kg x 1 Fail (III)

Bench Press:

30kg x 4
30kg x 4
46kg x 3
56kg x 2
60kg x 1
66kg x 1
68kg x 1 (I)
72kg x 1 (II)
76kg x 1 Fail (III)

Deadlift:

66kg x 4
66kg x 4
96kg x 3
120kg x 2
128kg x 1
136kg x 1
142kg x 1 (I)
150kg x 1 (II)
154kg x 1 (III)

NOTES:
-Footage will be available in about 1-2 weeks on virtualmeet.net
-BW= 71.4 kg
-My nervous system is exhausted. Quite tired. Used Scott Sonnon's Kettlebell Foundation Warm-up and Compensatory Cool down before and after my performance.
I highly recommend this DVD set for increasing your mobility and release any tightness in the (sometimes improperly) used muscles in kettlebell lifting and weightlifting in general as well. This DVD is worth it's weight in gold for the detailed technique break down for kettebell lifting, add a detailed explanation (not just the how, but the why) to that and you've got yourself a must have series.

Maximum Effort Day Week 1

Max Bench:

Bar x 5
30kg x 5
40kg x 5
50kg x 3
2 minutes rest
56kg x 3
3 minutes rest
60kg x 1
66kg x 1
4 minutes rest
70kg x 1 (PR)
4 minutes rest
72kg x 1 (PR)

Max Deadlift:

66kg x 4
10 seconds rest
66kg x 4
10 seconds rest
96kg x 3
30 seconds rest
120kg x 2
60 seconds rest
128kg x 1
120 seconds rest
136kg x 1
240 seconds rest
142kg x 1 (felt slow coming off the floor, but solid)

NOTES:
-Felt a bit weak today, decided to get buy a bathroom scale. Weighed in at precisely 71kg. Will keep weighing myself in the morning every day. I know that my normal weight is supposed to be between 73-74kg, so I need to eat a bit more.
-Plan to keep this hybrid plan going and will incorporate other max effort movements to instead of the regular deadlift (standing on blocks, good mornings, ...)

Crossfit/Westside Hybrid

As I'm closing in on the competition. I have decided to adapt
a more hybrid approach. So 2 days a week I'll do crossfit workouts
and 2 days a week I'll do a one Maximum Effort and Dynamic Effort day.

So today I did:

Bench Press:
50kg x 3
12 Pull-ups
60kg x 1
64kg x 1
12 Pull-ups
68kg x 1
70kg x 1 Fail

Bench Press, Pull-ups, Swings

Bench Press w/ 50kg x 1

3x
[Bench Press w/ 60kg x 3
90 seconds rest
Pull-ups w/ 10kg x (1,2,3)
Swings w/ 32kg x 10]

Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 9

Power Snatch:
30kg x 1 x 2
50kg x 1 x 3
56kg x HP x 3

[Good Morning w/ 66kg x (1,2,3) x 1 +(1,2) x 1
BOR w/ 20kg Holle x (1,2,3)+ (1,2)
60 seconds rest]

[Bench Press w/ 56kg x (1,2,3) + (1,2)
Pull-up w/ 10kg x (1,2,3) + (1,2)
60 seconds rest]