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[Brutal Bajan]

Nice work man. If you'd be interested, I created a spreadsheet for my last cycle, I'd be more than happy to send it to you.

[Jonny Canuck]

531 Deadlift. Skipped deadlifts last week due to a sore back. Focused on volume today instead of weight.
WU: Airdyne, Mob, Roll, Stretching
Deadlifts: 10x135, 10x225, 10x275, 10x315, 5x365
Reverse Hypers: 15x130, 15x180, 15x230, 10x230, 10x230
Face Dulls: 2x20xGreen
Band Bicep Curls: 2x10xGreen

[Jonny Canuck]

531 Bench. PR Day
WU: Airdyne, Roll, Stretch, Mob, Pushups
Bench: 5x45, 5x135, 5x165, 5x195, 5x245, 3x275, 1x305 PR, 1x315 PR, Failed at 330
Supersetted with 5 WG Pull Ups
GHD Back Extensions: 3x10
KB Rows: 3x10x72

[Jonny Canuck]

5/3/1 Squat
WU: Airdyne, Mob, Roll, Stretch, Broad jumps
Squat: 5x185, 5x225, 5x285, 5x355, 1x385, 1x405
Supersetted with Reverse Hypers x10: 90,180,180,180,180,180
OverHead Squat: 1x135, 1x185, 1x225, 1x275 (PR)

[Jonny Canuck]

531 Deload - Press
WU:
Strict Log Press x 10 (65,95,125,145) then 7x165
Supersetted with WG Pull-ups for a total of 25
GHD: 3x10
Dips: 13x25, 8x50, 7x50
Face Pulls x20 (green)
Chest Pulls x20 (green)

[Jonny Canuck]

Deadlift Deload:
WU then Deadlift: 10x135, 10x225, 10x275, 10x315, 7x365
Facepulls: 2x20 with Green Band
Banded Bicep Hammer curls: 2x10
Reverse Hypers: 15x170, 10x170

[Jonny Canuck]

Wed: Rest Day
Thursday: Golf - 96
Friday: At the lake
Saturday: Rest Day
Sunday: Golf - 104
Monday: 531 Week 1 Press
WU: Airdyne, Mob, Roll, Stretch
Press: 5x95, 5x115, 5x140, 5x150, 5x170, 5x195
Supersetted with 5 WGPU's for a total of 30
Squats x10 (140, 170, 195)
Dips: 13x25, 7x50

[Jonny Canuck]

531 Deadlift sub Shaf's ladder
WU then Deadlift.
5x135, 5x225, 5x315, 5x405, then 425 x1/2/3 for three rounds
Hypers and Bicep Band Curls.

Huge day at work today and did all this on an empty stomach. Only felt like passing out 10 times.

[Jonny Canuck]

Thursday: Had to take a day off for my sick daughter. Was out of town for the weekend visiting parents and doing lots of eating.
Tuesday: 531 Bench
WU: Airdyne, Mob, Roll, Stretching
Bench: 5x135, 5x175, 5x205, 5x225, 5x255, 4x285 hit the underside of the rack for 5th rep. then 8x225
Supersetted with 5 WGPU's for a total of 30
Facepulls x 35 with Green Band

[Jonny Canuck]

Just registered for my first powerlifting meet. I have four weeks of training and then a week of deload while on vacation.

Current weight is 255. Goal is a 1300 pound total

I've been in the gym for five months after taking a year off.

[Jonny Canuck]

531 Squats. 32 days until contest

WU then Squats
5x165, 5x205, 5x245, 5x265, 5x315, 5x345
supersetted with 10 reverse hypers: 170, 240, 240, 240, 240, 240

[Jonny Canuck]

31 days until contest: Bench Day

WU then Bench
5x135, 5x185, 5x215, 5x235, 5x265, 3x295, 8x225

Circuit X 3 of 10 KB Rows (72), 10 Banded Bicep Curls, 10 GHD's
Roll Out

[Jonny Canuck]

30 days till contest.
Massage!

[Jonny Canuck]

29 days until contest
WU: then shoulder press
5x95, 5x115, 5x140, 3x160, 3x185, 2x205 failed on third attempt
supersetted with 5 WGPU's for a total of 30
Reverse Hypers 3x10x170

Lower back is really tight and massage didn't seem to help yesterday. Was hoping to focus on Bench, Deads, and Squats for the next month but presses were the only movement I could do without pain.

[Brutal Bajan]

Awwww yeah, less than a month out... Training seems to be coming together!

[Jonny Canuck]

Friday - Massage
Saturday - Swimming and flexibility
Sunday - off
Monday - Massage
Tuesday - Chiropractic
Tuesday Afternoon:

Deadlift:
5x135, 5x225, 5x315, 5x405, 1/2/3 x 425
Roll Out

Wednesday:
Bench Press
5x135, 5x165, 5x195, 3x235, 3x275, 2x305 (first time benching multiples over 300)

Circuit x2
KB Rows x10x72, Facepulls x15, Bench x8x225

[Jonny Canuck]

21 Days until contest
Squat Day:
5x165, 5x205, 5x245, 3x295, 3x325, 3x365, 1x405, 1x435 (Tied my PR from 2 years ago)

This was my first time wearing knee sleeves.

[Jonny Canuck]

Deadlifts day.
18 days till contest
WU then Deadlift: 3x135, 3x225, 3x315, 1x405, 1x455, 1x505, 1x545 (PR)

[Jonny Canuck]

Bench - 320 PR
17 days till contest
5x135, 5x170, 5x205, 5x255, 3x285, 1x320 PR
Reverse Hypers

[Jonny Canuck]

15 days until contest - Squats
5x165, 5x205, 5x245, 5x315, 3x365, 1x405, 1x455 (PR)

Reverse Hypers and Band curls

[Jonny Canuck]

From Friday - 14 days until contest - Deadlifts
Dynamic Deadlifts using bands. Doubles up to 275 with green band. (22 reps total)

From Monday - 11 days until contest - Bench
Paused Doubles. Had a partner giving me the go command after a 2 second count. Worked up to a set of 1 at 315. Then did four paused press at 275 and then 10x225

Finished with Hypers, Banded Bicep Curls and Facepulls.

[Jonny Canuck]

10 days tll contest - Squat Day
3x135, 3x225, 3x315, 3x405, 2x425, 2x445, 5x315, 10x225 for a total of 31 reps.

[Jonny Canuck]

8 days till contest. Dynamic Deadlifts working up to a couple sets of 2x305. Singles of Push Press up to 275 and a couple of overhead squats up to 225.

[Jonny Canuck]

7 days till contest. Last training session
Bench: 5x135, 5x185, 5x225, 5x275, 3x305, 5x275, 10x225

Unless someone misses weight, I will be the only guy in the heavyweight division. I am at 258 right now and about to step out for a week of vacation on the Oregon Coast. Next week's fitness will consists of a lot of walking, some massage, body-weight stuff, flexibility and stretching.

[Jonny Canuck]

Meet Report:

Returned from a week of vacation, got a massage on Friday and competed for the first time at a local USAPL meet in Spokane. I was the only heavyweight. I weighed in at 256. I didn't feel like trying to cut weight while on vacation. I plan on competing again on Nov 8 in Helena, MT and will make 242 for that meet.

Overall I went 8/9 and failed on my last bench attempt. After my second attempt the judge told me I had a small dip on the press command so I focused on that not happening on my third attempt and I missed my lift. Only red light was on my first squat attempt, I didn't wait for the rack command.

Squat: 407, 440, 456.5 (PR)
Bench: 297, 314, 325 (failed)
Deadlift: 485, 523, 533.5 (I had another 15 lbs in me for the deadlift but I only needed 529.5 to hit my goal of 1300)
Total: 1304

Oh, and I got a participation medal for showing up and winning the hw class. Overall, I think I came third as two guys from the 242 class had better totals.

Goal for Nov. 8 is to hit 242 class and 1350 total.