Where Strength and Size are the only goals

Saturday 27th September – Friday 3rd October

6 Weeks to the Worlds

Week 3 – 531 week

Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins

Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls

Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats

Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins

Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg 🙂 – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!

Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1

Vids:

Deadlift 210kg

Bench 160kg

Dead Bench 110kg x7

Dead Bench 130kg

Pause Squat 125kg x5

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