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Road to 800 kg total
Hi All,
I've decided to start a training log. First week of my pct this week from my last meet where I went 757.5 at 115kg ( have done 775 at sloppy 123). In the log i'll include my gear usage , meet prep and off season training.
I've had the strength to 800 at the last few meets just have managed to have shit days , but it is what it is. Currently sitting around 110 kg at 13% roughly after PCT. Currently 6 months out just thought it would be interesting for all to see what goes into a prep.
Current best comp lifts are 300 kg squat 177.5 Bench and 300kg Dead
Current best gym lifts are 300kg squat 180 bench and 280 for 2 on dead.
This weeks training has looked like this:
Monday DL day:
RDL of 4 mats: 120x4x10
HB pause squat :110x4x5
Plate loaded row 40kg a side for 4x15
Reverse hyper 15x4x10
Wednesday Bench Day:
Chains bench 75 bar weight plus 20 chains for 4x10
Bufflo bar bench with feet up and paused 90x4x10
Chins 4x8 with bodyweight
DBSkull Crushers 15x4x10
Rope pressdowns 25x4x12
Friday Squat Day:
SSB with no belt 140x4x10
Trapbar deads 140x4x10
Barbell Row 90x4x12
reverse hyper 10x4x15
Saturday : Second Bench day and shoulders
BB incline 80x4x8
OHP 60x4x10
Side and rear delts superset 10x4x15
Hammercurl 20x4x12
Rope press down 30x4x12
As you can see the weight is light but the reps are high seeing i'm not starting meet prep until late September and wont be competing to early Jan 19. Hope someone gets some enjoyment out of following this. This is my first time logging training like this so please beware the shitty formatting
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Bufflo bar bench with feet up and paused 90x4x10
^ never heard of this - what is it Bufflo bar
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Very cool man. I’ll definitely be following. I’m starting meet prep in 3 weeks for a meet in October and am looking for a 1700lb total. Thanks for doing this!
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Originally Posted by
Sqwuidd
Bufflo bar bench with feet up and paused 90x4x10
^ never heard of this - what is it Bufflo bar
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Its a curved bar that increases the range of motion on bench bench , Chris Duffin makes one called the Dufflo bar. Feet up is just so I can't use any leg drive and the pause is a comp pause. Just trying to make the movement as hard a possible.
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Week 2 off season: Still sitting around 110kg that is kind of annoying. Strength feeling pretty shit especially on over head / pressing movements probably due to the loss of body weight hopefully this will start to climb in the following weeks. Hopefully body weight will be at around 115kg before prep starts. Hopefully the hard work in the offseason will pay dividends on my total.
Monday Deadlift
Defict Deadlift of 4 mats 120x4x10
BB Row 90x3x10
High bar pause squat 100x4x6
Reverse hyper 10x3x20
Chins 3x8
Wedenday Bench
Chain bench 80+20kg of chain 4x8
Bufflo bench 90x4x8
Low DB prone row 20x4x12
EZ curl skull crushes 30x4x20
Rope pressdown 25x4x12
Friday Squat
Bufflo bar pause squat no belt 120x4x6
SSB Squat 100x4x8
Trap bar dead 120x4x10
reverse hyper 20x4x10
Chins 3 sets to failure 12,12,10
Saturday Bench assistance
Incline BB bench 80x4x8
Military press 65x4x8
Side laterals 15x3x10
Rear delt flys 15x3x10
Hammer Curl 20x5x10
DB Skull crushers 20x5x10
Low DB prone row 25x4x12
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BW : Still around 110 OHP still feeling shit but other pressing movements are good.
Monday Deadlift:
Defict deadlift of 4 mats 125x4x10
BB Row 90x4x10
Pause squat 105x4x6
reverse hyper 20x3x15
Chins 4x8
Wednesday Bench:
Chains bench 90+25kg of chain 4x8
Bufflo Bench 100x4x8
Low DB prone row 30x4x10
EZ curl skullcrushers 35x3x15
tricep pressdown 30x4x15
Friday Squats
SSB squat 110x4x8
bufflo bar squat 125x4x6 ( Didn't finish squats injured something in my hip)
Chins 5x8
Saturday Bench assistance
Incline BB 90x4x8
OHP 70x46
Side laterals 15x4x15
Rear Delts 15x4x15
Hammer curls 15x4x15
Skull crushers 14x4x15
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Subscribed. Nice log, not shitty at all.
Is that Bufflo Bar curved at the chest for like you said, better range of movement, especially on the negative? I've used one before and the stretch you get is amazing and feels so gooooood.
Keep up the good work.
** If you want to be 250lbs... Eat like you're 250lbs. **
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Yeah Bufflo bar probably adds maybe 3 inches to the range of motion. Stretch in the pecs is good as you mention , I also feel it forces good bench form because the way the bar bows in the hands.
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Another week offseason training. Hip came good and was able to do abit of squatting on Friday. Still weighing around 110 that is fine. Still making my mind up if i'm going to compete at 110 or 125. Most likely will be competing at 125 see i'm natural now but will probably blow up to 120 once i'm on. Strength feels right about where it should be. Gear will be starting in the middle of September for this prep.
Monday Deadlift:
Deadlift 130x4x10
BB Row 100x4x8
Chins 4x10
Reverse Hyper 15x4x10
Wednesday Bench:
Chains bench 95+25 chain 4x8
Bufflo bench 105x4x8
DB row 30x4x15
EZ curl skull crushers 25x4x25
Ez curl curls 25x4x25
Friday Squat:
Bufflo pause squat 130x4x6
Trap bar dead 130x4x10
Reverse hyper 20x4x10
Chins 4x8
Saturday Bench assistance:
BB incline 100x4x6
OHP 80x1x2 60x2x10
Side laterals 7.5x4x20
Rear delts 7.5x4x20
DB skull crushes 15x4x12
Hammer curl 15x4x12
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