BLOCK 16, WEEK 2, DAY 1

7_30_19 Tuesday
Best feeling squats etc. in terms of my feet not hurting (orthotics seem to be working, I used my competition insoles in my lifters).
Squat: concentrating on not losing my upper back tightness (bain of my squatting existence)
Press: felt pretty good
Bench: used wrist wraps, got a horrible hamstring cramp with the 40's

Squat	100x8 @6	120x8 @7	130x8x2s @8
Press with Belt	60x8 @6	65x8 @7	68x8x2s @8
DB Flat Bench	50x12 @7	60x12 @8	70x12, 80x12 @9

BLOCK 16, WEEK 1, DAY 4

7_28_19 Sunday
Way light RDL to keep my hips high as they should be. All good.
Feet up bench, ooph! 
and box stepups: New orthotics this week, my screwed together foot is a little better but both feet have been excruciating over the last few months (PF?) So I have to be careful w/foot plant because it also affects my knee (now wearing orthotic left and nothing right). Should have thought to have asked my chiro about the foot levelers yesterday.

RDL	95x10 @6	100x10 @7	105x10 @8
Feet Up Bench	85x12 @6	90x12 @7	95x10 @8
Box Stepups (knee)	0x12x2s	20x12

BLOCK 16, WEEK 1, DAY 3

7_27_19 Saturday
two hours sleep! CGBP, with press after? ouch.

Leg Press	180x10 @6	230x10 @7	240x10 @8
Close Grip Bench	75x10 @6	85x10 @7	95x10 @8
DB Press Seated	30x12 @7	36x12 @8	40x12 @8

BLOCK 16, WEEK 1, DAY 2

7_25_19 Thursday
Still congested throughout the humid heatwave we've been having. Today gym doors were wide open (redoing parts of it), and its hot. Bench still sore from last Thursday - became apparent for backoffs that I overshot a little. que será.

Deadlift	165x8 @6	175x8 @7	185x8 @8
Competition Bench	125x1 @8	120x3 @9	115x3x4 sets

BLOCK 16, WEEK 1, DAY 1

7_23_19 Tuesday
Struggled w/a head cold all week (that's probably what was up with Sunday's DL fiasco). Took it easier, its low stress week anyway and then GPP FTW the whole block! (gag) 

Squat	95@8 @6	125x8 @7	130x8 @8
Press	85x1 @8	82x3 @9	77x3x2 sets, x2x2 sets
DB Flat Bench	50x12 @7	60x12 @8	75x12 @9

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BLOCK 15, WEEK 5, TEST DAY 2

7_18_19 Thursday Competition Bench
Pause singles to @10. I managed to mess this up too (wanted to go for 138, 140), but on the positive, maybe I'll grow some chest muscle out of all this.

105-110-115-120-125-130; surprisingly decent barspeed at 130, easier than usual.
135# FAIL classic spot fail - hanging way over the bar and me, couldn't see my target ending up watching his hands, I think I didn't use enough leg drive and I let the bar sink into my chest a teeny bit - big mistakes (PRS has a bench tips graphic that I recalled and tried to follow). Spotter suggested smaller jumps.
130
60kg PR
60.5kg PR
135# PR all out grind 8" off my chest with a horrendous hamstring cramp

Today, between my shoulder blades is sore as hell, and a little chest DOMS.

BLOCK 15, WEEK 5, TEST DAY 1

7_16_19 Tuesday  SQUAT

I'll have to pick up a book on sports psychology, try to foster better focus. 
I mean, it's just squats.
First my rack was taken, so mirror. 
Finally moved to the corner rack...things were going fine til 190#, as soon as it was time to bounce, a guy came from my left peripheral vision in front of me to get a drink of water, scared the crap out of me. 190# pause squat. WTH? My legs felt like I had more. I just cut it there - wuss. 

BLOCK 15, WEEK 4, DAY 4

7_14_19 Sunday Best day of the training week. RDLs sucked, lats were just not having it.

2" Deficit Deadlift	220x1 @8	212x3 @9	207x3
Pin Bench (higher)	125x1 @8	120x3 @9	115x3
RDL	95x8 @7	120x8 @shit, 115x8 @8

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BLOCK 15, WEEK 4, DAY 3

7_13_19 Saturday Still clawing my way back.  Squat to 180 felt great... also great focus/form. Til someone came behind and starting chatting, threw me completely off for my triple - 4s pause on rep 1 (np got right up), one more idk- forward? - rep, and racked. She said they looked good? I should have redone the set but thought maybe I overshot. Probably not though. Undershot press. Stupid ADD.

Squat	180x1 @8	175x2 @?	165x3 x2s
TNG Bench	130x1 @8	125x3 @9	118x3x2s
Press (NO BELT)	55x8 @8	60x8 @8

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BLOCK 15, WEEK 4, DAY 2

7_11_19 Thursday Still down almost 10#. I guess a drop in strength is to be expected; after this weekend its test week. shit.

Deadlift	235x1 @8	245x1 @9	230x3 @9	217x3x2s
Comp Bench	125x1 @8	127x1 @9	122x2 @9	118x2x2s
2s Squat	95x6 @7	120x8x2s @8

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BLOCK 15, WEEK 4, DAY 1

7_9_19 Tuesday Week and a half off, knee annoying since last squat session in June... I knew it was going to be tough and, it was.

Squat	175x1 @8	180x1 @9	168x3	160x3x2s
Press	80x1 @8	85x1 @9	82x2	80x2x2s
2s Bench	85x6 @7	95x8x3s @8

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BLOCK 15, WEEK 3, DAY 1

7_2_19 Tuesday Ugh. 
Stressed and rushed - URGENT jobs before holiday. Lower body totally unrecovered knees and hips really painful so even with time I would have cut it. I forgot press single @9 after @8. Eff me. 

I CAN do heavier squat sessions, but need to swallow pride and DO THE RPE the next couple squat sessions - just doing rpe would probably autoregulate me into a natural heavy medium light.

Squat	155x1 @7, 165x1 @7.5	175x1 @8.5	cut it
Press	85x1 @8, 85x2 @9	82x2x2	88x1 @9 FAIL
2ct Bench	85x6 @7		100x6x3 sets

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BLOCK 15, WEEK 2, DAY 4

6_30_19 Sunday Still on a training upswing here. 
Shame because I'm missing the last half of next week due to travel. OSFTSB. 
I'm not sure pin bench means a thing because the pins are either a tad high or low (today I lowered - figured if it's so high and easier probably not the point?)

2s Deadlift	215x1 @8	208x3 @9	200x3
Pin Bench	120x1 @8	116x3 @9	110x3x4s (last set @9)
RDL	100x8 @7	125x8x2s @8

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BLOCK 15, WEEK 2, DAY 3

6_29_19 Saturday Bench flew today. Why sometimes it's so easy, others not. Chiro after this, seemed ok.

Pin Squat	150x1 @8	145x3 @9	135x3
TNG Bench	130x1 @8	110x4x5s  (78%)
Press	45x8 @7	65x8x2s @8

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