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Green benching within 30 mins. Lillibridge in an hour or more. Malan may have pulled out because of a knee injury, he could be doing push pull or bench only tomorrow.

Two white lights for Zahin!
New world record.

Zahir attempting 450kgs (992lbs) at 125kg body weight for world record!

I'm at the meet now. It should start any minute. Already seen KK, andrey M, ed coan, dan green and Lillibridge. They're all looking huuuge!

17/6/14 Deload

Bench 60kgs x 3 x 10
Overhead Press 30kgs x 3 x 10


21/6/14 Deload

Bench 65kgs x 3 x 10
Overhead Press 35kgs x 3 x 10

Saturday 14/6/14 Equipped and Top End Bench

Bench
80kgs x 3
100kgs x 3 (1 board)
115kgs x 2 (2 board)

Shirted Bench
125kgs x 5 (2 board)
125kg x 5 (1 board)

I won't be competing again until I get my knee fixed. I'm seeing the doc within the month to start the process.

My next cycle or yours? I'll just be doing the same thing. Metal militia. 3 weeks...

Monday 9/6/14

Raw bench and bottom end strength

I've decided to focus exclusively on my equipped bench and not on my raw so I can let my pec completely heal.

Reverse band close grip bench...

6/6/14 Top end and equipped bench

Bodyweight 95kgs

Bench
80kgs x 3 (pec is feeling weird, dont want to push it)
100kgs x 2 (1 board)
110kgs x 2 (2 board)

Equipped bench

Monday 2/5/2014

Raw and Bottom End Strength

Paused CGBP
95kgs x 3
85kgs x 5

Paused Incline Bench
42.5 x 5

Cheers. I'm very happy to be back.
She holds them. Unless it's only a raw 1 board and I'll strap it. How's your bench going?

Friday - Equipped and top end strength

Paused Bench
105kgs x 1 (5 second pause)

Shirt
115kgs x 5 (2 board)
125kgs x 2 (1 board)
125kgs x 3 (1 board)
130kgs x 1 (full range)

27.5.14 - Tuesday Raw bench

First official workout after finishing the pec tear recovery protocol.

Close Grip paused bench
92.5kgs x 3
82.5kgs x 5

Paused Incline Press 40kgs x 5
...

I'm starting this log as a way of keeping track of my training, receiving honest feedback with what i'm doing and to show other members of UON powerlifting club how i'm training.

I've competed for...

Good choice with the F6. Its what I've got. Whats your bodyweight and what size shirt did you get? Mine size 46 was perfect when I was a chubby 108kgs.

Hey Joel,
Its Tom and Ash from the UON. Great log. Ill be following regularly.
I'm using 5/3/1 as well for me bench until i get my meniscus surgery in March.
I'm having one day as a full range...

An MRI is only a few hundred dollars. It will tell you exactly what is wrong and if you need surgery. I found a 2.1cm tear in my meniscus. This ruled out it healing by itself. Depending on where it...

It sounds a lot like a lateral meniscus tear which has folded back. This is what may be causing the clicking and your knee giving way. The smartest thing to do is to stop all leg work and get an MRI....

If you say they perform well in higher reps but not lower reps then why not pick a movement that works your tris and lower back well that can also be loaded with sets of 5; close grip bench and good...

Good comparison between the two sports. I like it.