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    Week 2, Day 1

    Wednesday W2D1 26.01.22


    Comp Squat - Belt, 3:45 rest
    6s to
    170 X 6 @7.5
    155 X 6 X 3

    Swiss Bar CBGP - 2:30 rest
    65 X 8
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    Week 1, Day 4

    Monday W1D4 25.01.22


    SSB Squat - 2:30 rest
    8s to
    120 X 8
    125 X 8
    130 X 8
    Hard to judge RPE on these. Last reps still moving pretty fast
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    740
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    Week 1, Day 3

    Sunday W1D3 24.01.22


    Log Press - 3:00 rest
    6s to
    57 X 6
    62 X 6 @9
    57 X 6

    DB Press - 2:00 rest
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    Week 1, Day 2

    Friday W1D2 23.01.22


    Comp Bench - 3:30 rest
    6s to
    100 X 6 @9
    92.5 X 6 X 2

    Sumo Deadlift - no belt
    100 X 6
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    Week 1, Day 1 - GPP

    Weds W1D1 19.01.22


    Comp Squat - Belt, 3:30 rest
    Weightlifting shoes, moderate stance
    6s to
    120 X 6
    140 X 6
    160 X 6 @6.5
    150 X 6 X 2
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    Meet 15.01.22

    Bodyweight 92.2kg


    Comp Squat
    195 - 3 Whites
    205 - 3 Whites - 451lb - 10kg Meet PB
    210 - 3 Reds - 10/10 grinder, got through my sticking point then lost balance about 3/4 way up. Unlucky
    ...
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    Meet week

    Tues 11.01.22

    I slept through my alarm - this was my session to do my opener squat and bench. Unfortunately had to miss it, not the end of the world. Was pushing it quite close to comp day anyway...
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    Week 4, Day 4

    Sunday W4D4 09.01.22


    Circuit
    Chins X 7
    Sled 110kg X 20m
    DB Press 15s X 15
    Machine row 40 X 10
    Dips X 10
    4 rounds
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    740
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    Week 4, Day 3

    Saturday W4D3 08.01.22

    Had some weird left shoulder pain in the night, nothing after my session yesterday, was hurting in my sleep then a tiny bit painful in specific ROM this morn


    4-2-0...
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    Week 4, Day 2

    Friday W4D2 07.01.22


    Comp Bench - 4:00 rest
    Work to
    105 X 1
    120 X 1 @9
    112.5 X 2 X 2

    Comp Deadlift - 4:30 rest
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    Week 4, Day 1

    Wednesday W4D1 05.01.22

    Bodyweight 94.4kg

    Comp Squat - Belt, 6:00 rest
    Trying to imitate comp conditions
    Work to
    170 X 1
    190 X 1
    205 X 1 @9
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    Week 3, Day 5

    Monday W3D5 03.01.22

    Working a day behind schedule still


    Log Push Press - 3:30 rest
    No clean, from block
    Work to
    62 X 3
    67 X 3
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    740
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    Week 3, Day 4

    Sunday W3D4 02.01.22

    Bodyweight 95.5kg

    4-2-0 Tempo Squat - No belt, 3:30 rest
    Triples to
    140 X 3
    155 X 3 @8
    155 X 3 @9
    147.5 X 3 X 2
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    Week 3, Day 3

    Saturday W3D3 01.01.22

    Slept really bad last night - Not sure why. Felt like total **** today. Very light headed


    Log Press - 3:30 rest
    Work to
    62 X 3
    67 X 3 X 2
    62 X 3
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    740
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    Week 3, Day 2

    I wrote this day out already but it didn't post for some reason


    Comp bench
    Work to
    117.5 X 1 @8.5
    105 X 3 X 3

    Comp deadlift
    Work to
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    Week 3, Day 1

    Wednesday W3D1 29.12.21

    Bodyweight 96.8kg


    Comp Squat - Belt, 5:00 rest
    Work to
    170 x 1
    190 x 1 @6.5
    200 x 2 @9.5
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    740
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    Week 2, Day 5

    Sunday 26.12.21


    Push Press - Belt, 3:00 rest
    65 x 6 x 4

    Power Cleans - 2:30 rest
    80 x 3 x 5

    Arms 4 sets superset
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    Week 2, Day 4

    Saturday W2D4 25.12.21

    Lifting outside at mother in law's property, just the barbell on the patio. It was raining unfortunately


    Press - Belt, 3:00 rest
    50 X 5
    55 X 5
    57.5 X 5
    60 X 5 @9
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    Week 2, Day 3

    Fri 24.12.21 W2D3


    Comp Bench - 4:00 rest
    Work to
    100 X 1
    110 X 1 @6.5
    117.5 X 1 @9
    107.5 X 3 @8
    107.5 X 3 @9
  • Replies
    740
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    Week 2, Day 2

    Thurs 23.12.21 W2D2


    Incline Bench - 3:00 rest
    60 X 6
    70 X 6
    72.5 X 6
    75 X 6
    77.5 X 6 @8.5
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