Easing back from injury

Squats:
70 x 5r
120 x 4r
150 x 3r
170 x 2r
200 x 1r
220 x 5r

Bench: 70 x 6r
100 x 5r
115 x 3r
125 x 3r
150 x 4r
3 x 130 x 4r

Left assistance as saving myself for the start of smolov squat and my heavy bench next week.

CGBP:
60 x 10
100 x 10
120 x 5
140 x 3
150 x 2
160 x 3
170 x 1
160 x 3
150 x 5
(f**k knows where all that came from)

T-BAR Row:

4s x 12r

Pulldowns; 4s x 12r

Squats:
70 x 5r
120 x 3r
140 x 1r
160 x 1r
4s x 180 x 9r

Bench:
70 x 5r
100 x 3r
115 x 3r
130 x 3r
2s x 150 x 5r
3s x 155 x 4r
2s x 165 x 1r
175 x 1r

Squats:
70 x 5
120 x 5
150 x 3
170 x 2
5s x 190 x 7r

Bench:
70/100 x 5
125 x 3r
4s x 4r x 140kg
1s x 1r x 160kg


AB'S: 3s x 12r

Squats: worked up to 220 x 3reps just so i had done something pre-bench (as i only do full power so wanted a tru(er) representation of my bench status)

Bench Press:
70 x 5r
100 x 5r
120 x 2r
140 x 2r
150 x 2r

Open: 160kg
2nd: 170kg
3rd: 180kg

Finally got the 180kg to what i hope was comp standard, got calls and judges by other club members and they said it was ok and video confirms.

Would love to be able to keep the momentum going and get 190 at the british.

Start my next phase this coming monday for sq/bp&dl so taking the weekend off to rest & heal up.

Squats:
70 x 5r
120 x 5r
150 x 3r
170 x 3r
4s x 175 x 9r

Close grip bench:
50 x 10r
60 x 10r
70 x 10r
80 x 10r
3s x 90 x 6r

Pushdowns: 3s x 12r

Due to just finishing my bench pog on friday, the first week back (this week) i've dedicated to concentrating on squats and deads to create good momentum on those two, whilst also still doing some light variation work for bench 3x this week, and next week i start doing actual bench press again, just to give myself a chance to recover from the 13 week heavy bench slog!

Squats:
70/120/150 x 5r
170 x 3r
5s x 185 x 7r

OHP:
50/60/70/77.5 x 10r
82.5 x 8r
87.5 x 6r
92.5 x 5r
95 x 4r

Machine Press: 3s x 12reps

Standing side raise:
10's x 12r
14's x 10r
18's x 8r
22's x 8r

Shrugs:

60 x 20r
100 x 20r
140 x 12r
180 x 10r
60 x 20r

Dl:
70/120/170/200/220 x 5r
235kg x 6r

4" Block Pull:
235 x 5r

2 x 255 x 3r

2" Deficit Dl:

170 x 5r

215 x 6r

SLDL: 8r x 140/160/180

Ab's: 3s x 12r

Sq:
70/100/120/150/170 x 5r

7s x 200 x 5r

Ab's: 3s x 12r

Squats:
60/100/140/180 x 5r

10s x 210 x 3r

Squats:
70 x 5r
120 x 4r
150 x 3r
170 x 2r
4s x 180 x 9r

Bench Press:

70/100/125/125/125/125/125 x 5r.

Pushdowns: 3s x 12-20reps

Squats:
70 x 5r
120 x 4r
150 x 3r
170 x 2r
4s x 180 x 9r

Bench Press:

70/100/125/125/125/125/125 x 5r.

Pushdowns: 3s x 12-20reps

Bp:
70/100/120 x 5r
3s x 135 x 4r
1s x 135 x 10r

IBP:
60 x 12r
3s x 100 x 6r

Wide grip Bench:
50 x 12r
3s x 100 x 8r

Fly's:

3s x 12r

Squats:
70/120/150/170 x 5r
5s x 190 x 7r

Puked, think i have a virus so went home and feel a bit better todat for more squats & bench this evening and squats and pulls on saturday

5x190x7 would probably make me want to Puke too.