GPP

Sled work:
-Alternating Forward / Backward Drag with strap around belt x 15mins

ME bench

Bench w/chains Chains added 20k at top roughly 10 @ bottom
40 x 8
60 x 5
80 x 3
90 x 3
100 x 1
110 x 1 (130 @ top, 120 @ bottom) - PB(not that i had one before)

Shirt on, no chains
100 x 3
115 x 3
125 x 2 (3 sets - Touched on last set, shirt felt alot tighter this week, creo load!)

Pin lockouts
70 x 5
100 x 5
120 x 5
140 x 5
150 x 2 died on 3rd
pin up 1
150 x 5
160 x 5

Lat pulldown
worked up to 12 (3 sets)

H rolls
5s x 15
7s x 15 (3 sets)

Rolling tricep extensions on ground
10s x 15
15s x 12,x15,x15

preacher curls with dumbells
2 sets.

Squats

Squats
60 x 8
80 x 3
100 x 3
120 x 3
suit on straps down
140 x 3
155 x 2
light wraps
170 x 2
tighter wraps
185 x 3 (2 sets) PB

SLDLs
60 x 10
80 x 10
100 x 10
120 x 10 (2 sets)

Extensions s/s with standing abs
4 sets of each, 15 reps of each. pyramid weights

DE Upper

Speed bench w/70kgs x 3 (8 sets)

Dumbell bench Flat
20s x 15
30s x 12
38s x 12 (2 sets)
30s x 12

Incline
50 x 12 (4 sets)

Shoulder press from Pins
40 x 12
50 x 12, x 10
40 x 12

Chest supported rows
50 x 20
60 x 15
70 x 12
80 x 12

Tate presses
7s x 12
10s x 12
12s x 10

pushdowns and gun work.

Deads

ive decided to split my squats and deads on seperate days now coming up to the comp. I have a new king deadlifter which i tried out today. I didn't put the straps up and i honestly dont think i was getting any sort of carryover from the suit as the whole foundation of getting carryover from the suit is when the straps are actually up. anyway here's what i did

70 2 x 6
100 x 5
120 x 5
150 x 3
175 x 3
suit on , straps down
195 x 3
210 x 5 PB!

pull throughs
5 sets

Pul ups with V-handle
3 BW sets
+5kgs x 2 sets

ab work
gun work

delighted

ME bench

Bench + mini doubled mini bands

40 x 10
60 x 5
70 x 5
80 x 3
85 x 3
90 x 1
95 x 1
100 x 1 PB

Bench, no bands
60 x 6
80 x 3
shirt on
100 x 3
110 x 3
120 x 3 (3 sets- got touches on last rep of set 2 and 3, all other were very close, shirt was riding high - touching my neck almost)

lokouts (rack 31)
60 x 5
100 x 5
120 x 5
130 x 5
140 x 5 PB
(move rack up to 30)
150 x 5
160 x 5 PB

chest supported rows
3 sets x 15
s/s with rolling tri extensions
10s x 15
15s x 12
20s x 8

hammer curls s/s with incline, chest support bent over lat. raises (what a combo)
2 sets

DE squats

100kgs to par box x 2 (9sets)

leg press
150 x 15
200 x 15
240 x 15 (2 sets)

RDLs
60 x 10
80 x 10
100 x 10
120 x 10
130 x 10

reverse hypers on preacher curl
2 x 15
shrugs
60 x 10
100 x 0 (hurt my back)

straight home, it's not so bad, but will have a bath and some anti inflamatories. might try do some abs tommorow w/bands