- Bench: 113 x 2 (3^rd rep fail)

- Weighted Chin: 43 x 3 x 3

- Weighted Dip: 45 x 3/40 x 3/35 x 3

Comments: 

Total disaster of a session. Today was a bit of a reality check for the following reasons:

My regular grip bench is weaker after benching exclusively with a close grip. I stupidly thought I could hit a PR triple at 113 but failed. After this I was pissed off, not because I failed but because I made stupid decisions.

My touch and go max is irrelevant to competition, obviously. I’d say my true 1RM paused bench is about 115 - TOPS. So, intensity day bench is going to consist of 5 paused singles, probably starting at about 108. My volume bench will continue to be touch and go with the first rep paused as I have been doing. I will continue progressing the 5 paused singles across until a stall feels immanent, then reduce it to 3 across followed by a lighter double, then 2 across and lighter triple, then 1 top single followed by 2 lighter doubles. This should take me up till about the meet.

I would also like to put it out there that I am considering that I may do better on a 3 day per week full body set up, as opposed to a 4 day split. If I look at my training history, it does appear that I make better progress on a 3 day set up. There isn't enough conclusive evidence to conclude this categorically, but it is something I am aware of.

Furthermore I have to accept that week to week progress is less and less a reality for my bench and press. Which means after this next run of weekly progression I’m going to have to look at some early advanced programming, so something like Andy Baker just recently mentioned: 

“2 weeks of loading (stress) - 1 deload week (recovery) - PR week (fully adapted to stress of two loading weeks, set new PRs)”.

- Squat: 135 x 3 x 5

- Power Shrug: 180 x 3 x 5/160 x 10

- GHR: 2 x 12

- Abs

- Neck

- Conditioning: Prowler 10 x 20m trips with 94kg in 10:00

Comments:

My first meet is going to be the Singleton Strength Triathlon on May 18^th. That puts be at 13 weeks out, which gives me plenty of time to prepare, including practising and increasing my paused bench and one more 9 week deadlift cycle.

- Bench: 96 x 5 x 5

- Press: 60 x 2 x 8

- DB Row: 45 x 15/42 x 2 x 10

- 6 Way Shoulder Raise: 3 x 10

- Barbell Curl: 3 x 5 

Comments: 

Started nice and light today as a few changes are taking place - 

1) My left shoulder/pec has been better for a while now, so I’m returning to benching with a regular grip. 

2) I am benching every week now. At first, volume day will consist of 5x5 bench followed by 2 sets of 6-8 on the press, as outlined by Andy Baker. This may then change/rotate to 3x5 or 3x3 ascending/descending sets for my press. Intensity day will be something heavy for bench, something heavy for press as well as heavy weighted dips or some heavy close grip. 

I HATE having to put my press after my bench, however if I want to compete this year (got my eye on a couple of meets in June before my internship) I ‘m going to have to prioritise bench. Furthermore, when rotating bench and press each week as I’ve been doing, there’s just too much time between sessions to make accurate observations and tweak effectively.

3) When progress slows or if this proves less than optimal, this setup will evolve into a reduced volume bench of 3 x 5 and have the rest of my set up essentially resemble that outlined in figure 3.14, page 41 of TM Advanced by J Lascek.

- Squat: 110 x 3 x 5

Comments:

Today was done at 80% of my current 3x5 as per SS. My erectors are just too beat up from Fridays to squat heavy on Sundays. I'll be transitioning to TM soon anyway, so it won't be an issue for long.

- Deadlift: 190 x 1/200 x 1/210 x 1 (PR)/190 x 6(PR)

- Squat: 132.5 x 3 x 5

- SLDL: 80 x 3 x 10

- Conditioning: Prowler 10 x 20m trips with 84kg in 10:00

Comments:

Beltless and strapless PR at 210 and massive rep PR at 190.

- Close Grip Bench: 116 x 5 x 1

- Pin Press: 105 x 3

- Slingshot Bench: 130 x 2

- Weighted Chin: 42.5 x 3 x 3/BW x 16

- 6 Way Shoulder Raise: 3 x 10

- Pushdown/Curl: 2 x 12

- Squat: 130 x 3 x 5

- Power Shrug: 177.5 x 3 x 5/145 x 15

- GHR: 3 x 12

- Abs

- Conditioning: Bike intervals 20:80 x 6