900 in the 110's

PM Session

Bench with 20kg chains, not fully loaded at top
40x8
60x8
80x5
10x5
120x5
4" board
140 3x5

The chains make the first few inches off the board hell, this exercise is a keeper.

Pearce extensions with chains
barx8
40kg 4x8


Beltless squats
barx5
60x5
100 5x5

Had the bar a bit higher as you said steve and felt easier to stay upright, think i have tight hip flexors which need to be loosened up.

Not great tbh butt...i owe u a fiver!

260/172.5/267.5

Turns out not training your pull too much doesnt improve ya pull :-0

Bench felt strong but need to sort my feet out (oly shoes would help)

Squat 260 was smoked form was great (i kno i cant belive it either) missed 267 didnt even budge it controlle dit down into hole then...nothing!

Took the squat back from you even tho it still isnt my own comp pb in gbpf!!!

Bugger, Oly shoes can push your ass up on the bench if you're not careful. I feel the race to 275.5 is still on Are you going to be doing this daily squatting thing still?

I doubt it, tbh unless it wer eot yield extreme results whats teh point i batterign yaself...

I have gained mroe from WS or just hard repping than this, i cant imagine my body would last long doing it and probably be burnt out before id even have chance of hitting my "prime" i will continue to use high frequency high intensity on my bench however as i fele its workign great.

Russ Kirby had a go of 276 cut it high tho not hard...My form is cleaned up now so hopefully i can push on...btw im chucking some kit on for 2 nations (I still think kit is a lil homosexual tho)

110's joe?

The russian in the 100's had more muscle than me, i am carrying nowhere near enough muscle mass to be competitive at a world stage in the 125's, therefore go to 110's. That's what i like to hear pearcey, thats the first step to being a gear whore, i reccommend just work the technique in the suit, you can up the weight in the last few weeks but if you can nail the technique you'll squat far more, as i've learnt

I'll have to give that a go, the podge is sticking out less already.

Squat
barx5
60 8x5

Deadlift Conventional, Beltless in Olympic Shoes with 20kg of chains
70x3
120x3
140x3
160x3

Shoulder press
barx5
60 5x5

Training with a bodybuilder tomorrow, quads

Oh as an extra note i needed to extend my warm up as i felt fairly sore, 2 mins on the bike and alot more work on the barbell complex to get blood flowing, stiffleg deadlifts with the bar loosened up my hamstrings considerably.

200 reps done with good technique on the squat, hip flexors aren't as tight now, need a foam roller though to keep it that way.

Bike and barbell complex

Squat
bar 15x5

Floor press with 20kg of chain, doubled up so pretty much all loaded at lockout
barx5
60x5
80x5
90x5
100x5
110x5
Strip set
100x5
90x5
80x4
60x4

Failed 5th on 80 and 60 but spotter told me to keep going

Internal and external rotations with band and other mobility work.

There is obviously some merit with regard repition to enforce a movement pattern or whatever...but...squattign with the bar or even 50% IS NOT the same as ssquatting with say 80-100% weights...

Yeh i know form breaks down quicker but i really want to reinforce the pattern before i start building the weight up, my body is doing the same movement every time, then build it up slowly and kick your ass at that england vs wales, even if i have to lift as a guest.

PM session

Bike, stifflegs with bar

Squat
bar 5x5

conventional deadlift
60x5
100x5 belt on
140x5
162.5x5
182.5x8
Sumo
182.5 3x1

Hip thrusters
100kg 3x8

Only one session today, may have tomorrow off but i get bored if i'm not training as i don't have a job at the moment. In the interim period between uni i might aswell train hard.

Bike and barbell complex

Squat
barx5
40x5
60x5
80x5
100x5
120x5
140x5
120x5
100x5
80x5
60x5
40x5
barx5

strict press
20x5
45x5
65 3x5

Internal and External rotations with band.

Bike

Speed bench with 20kg of chains
40x3
60x3
80 9x3

30 secs rest between sets, first 3 raw grip, then maximum then medium grip.

Squat
bar 5x5 (315 reps done now)

Conventional deadlift
70x5
110x5
150x3
172.5x3
192.5x7

Back stretching on swiss ball, worked quite well.

Good luck with uni Joe, Bath is one I've the nicest places I've ever been.