9 Weeks: Week 8, Day 3: Bench Day 2

Competition Bench Press 260x1  (this moved nicely)

Banded Bench Press 5x5 at 45% with doubled greens  (125)

Pullup Negatives 5x8

Double DB Row 4x16  (50's)

Superset Cable Tricep Ext and Barbell Reverse Curl 4x16 on each

Band Pull Apart 125

9 Weeks: Week 8, Day 2: Squat

Wide Stance Squat 3x8 RPE 8  (265/8, 265/8, 265/8)

Competition Squat 365x1  (it was nice to be able to hit this weight after the above volume)

DB Lunges 4x10 per leg  (45's)

DB Stiff Leg Deadlift 4x12 (put the weight of your feet in your heels and outside of your feet)  (55's)

V Ups 4x15

9 Weeks: Week 8, Day 1: Bench Day 1

Wide Grip Bench Press 3x8 at RPE 8  (205/8, 210/8, 210/8)

3 Board Press - 3x4 at 80-85%  (240/4, 240/4, 240/4)

DB Shoulder Press - 4x10 slow on the way down (60's)

Earthquake Bar Incline Press - 3x16  (96)

Barbell Row - 5x10  (155)

9 Weeks: Week 7, Day 4: Deadlift

Conventional Deadlift 415x1

Conventional Stiff Leg Deadlift against Orange Bands 6x6 at 45%  (210)

Hyperextensions 120 reps

Prowler Row into Prowler Drag 100 lbs loaded

TRX Mountain Climber 3x15 per leg   (Couldn't get these right, so I did 3x15 plank touches instead)

9 Weeks: Week 7, Day 3: Bench Day 2

I did this on 12/24.

Competition Bench Press 250x1  (this moved fast)

Banded Bench Press 6x6 at 40% with doubled greens  (115)

Pullup Negatives 5x5

Double DB Row 4x20  (50's, 45's, 40's, 40's)

Superset Cable Tricep Ext and Barbell Reverse Curl 4x12 on each

Band Pull Apart 100 reps

9 Weeks: Week 7, Day 2: Squat

Competition Squat 345x1  (moved OK, but slower than I wanted it to. :/)

Wide Stance Squat 3x10 RPE 7  (225/10, 225/10, 225/10)

DB Lunges 4x8 per leg  (45's)

DB Stiff Leg Deadlift 4x15 (put the weight of your feet in your heels and outside of your feet)  (45's)

V Ups 4x12

9 Weeks: Week 7, Day 1: Bench Day 1

This is the start of the final three week block before testing!

Wide Grip Bench Press 3x10 at RPE 7  (185/10, 185/10, 185/10)

3 Board Press - 3x5 at 75-80%  (225/5, 225/5, 225/5)

DB Shoulder Press - 4x12 slow on the way down  (50's)

Earthquake Bar Incline Press - 3x20  (56/20, 56/20, 66/20)

Barbell Row - 5x12  (135)

9 Weeks: Week 6, Day 4: Deadlift

Deficit Conventional DL plus Orange Bands 5x2 at 70%  (325/2, 325/2, 325/2, 325/2, 325/2)

GHD Back Extension with Twist at the Top 4x12 each side  (I did 4x10 today, which is my best)

KB Side Bends 2x40 each side

Prowler Push with 100 lbs 10 x down and back

9 Weeks: Week 6, Day 3: Bench Day 2

2 Board Press 4x4 at 70-80%  (225/4, 225/4, 225/4, 225/4)

Multigrip Press 4x8 RPE 9  (195/8, 190/8, 190/8, 195/8)

Superset Tricep Ext with Banded Pushups 4x10 on each movement  (got 10, 8, 7, 7 with the pushups)

Ring Row 4 x fail

3 sets/30 each arm of banded pushdowns

9 Weeks: Week 6, Day 2: Squats

Beltless 1-2-3 Squats 4x4 at 65%  (250/4, 250/4, 250/4, 250/4)  (very happy to report that I am done with these!)

Competition Single at 305 for 2 sets

SSB Good Mornings 4x10 with pause at the bottom  (115/10, 125/10, 135/10, 135/10)

GHD Sit Up 3x25  (I did 4 sets...15, 13, 10 10)

9 Weeks: Week 6, Day 1: Bench Day 1

Close Grip Floor Press 4x6 at 65-70%  (195/6, 195/6, 195/6, 195/6)

Flat DB Press 3x10 (slow on the way down)  (75's/10, 75's/10, 75's/10)

Paused DB Row 4x10/side (75/10, 75/10, 75/10, 75/10)

Close Grip Lat Row 4x12

Incline DB Skull Crusher 4x20

9 Weeks: Week 5, Day 4: Deadlift

Deficit Conventional DL plus Orange Bands 5x3 at 60%  (280/3, 280/3, 280/3, 280/3, 280/3)

GHD Back Extension with Twist at the Top 4x10 each side  (did 4x8)

KB Side Bends 2x35 each side

Prowler Push with 100 lbs 8x down and back  (I doubled the prowler work and eliminated jack knife 4x15/side, as I feel like I get nothing out of those. I'm probably not doing them right.)

9 Weeks: Week 5, Day 3: Bench Press Day 2

2 Board Press 4x5 at 75-80%  (225/5, 225/5, 225/5, 225/5)

Multigrip Press 4x10 RPE 8  (185/10, 185/10, 185/10, 185/8, died out on the last set)

Band Pushdowns, one in each hand  3x25

Superset Tricep Ext with Pushups 4x20 on each movement  (my arms were so fried that I ended up doing most of the pushups on my knees, and even those were hard!)

Ring Row 4 x fail with feet elevated

9 Weeks: Week 5, Day 2: Squats

Beltless 1-2-3 Squats 4x6 at 55%  (210/6, 210/6, 210/6, 210/6) (no words......)

Competition Single at 340  (255/1, 285/1, 315/1, 340/1)  (moved very well!)

SSB Good Mornings 4x15  (85/15, 85/15, 85/15, 85/15)

GHD Sit Up 3x20  (did 3x15 this week)

9 Weeks: Week 5, Day 1: Bench Day 1

Close Grip Floor Press 4x8 at 60%  (170/8, 170/8, 170/8, 170/8)

Flat DB Press 3x12 (slow on the way down)  (65's/12, 65's/12, 65's/12)

Paused DB Row 4x10/side  (75/10, 75/10, 75/10, 75/10)

Close Grip Lat Row 4x16

Incline DB Skull Crusher 4x25

9 Weeks: Week 4, Day 4: Deadlift

Deficit Conventional DL plus Orange Bands 5x3 at 50%  (235/3, 235/3, 235/3, 235/3, 235/3)  (very easy)

I went off program and did a couple of conventional singles @ 345 & 405. They both moved very well. 

GHD Back Extension with Twist at the Top 4x8 each side

KB Side Bends 2x30 each side

Jack Knife 4x12/side

Prowler Push with 100 lbs 3 x down and back  (loved these!)

9 Weeks: Week 4, Day 3: Bench Day 2

2 Board Press 4x6 at 60%-70%  (195/6, 195/6, 205/6, 205/6)  (these were pretty easy)

Multigrip Press 4x12 RPE 7  (175/12, 175/12, 165/12, 165/12)  (first time doing these....they were "interesting")

Dips 3 x failure   (My shoulders don't allow me to do dips, so I did 3x20 of band pushdowns, one in each hand)

Superset Tricep Ext with Pushups 4x15 on each movement  (the pushup portion of these was hard.. couldn't do 15 straight)

Ring Row 4 x fail  (I like these)

9 Weeks: Week 4, Day 2: Squat

Beltless 1-2-3 Squats 4x8 at 45%  (170/8, 170/8, 170/7, 170/7)  - these are absolute torture. Each rep is a pause in the hole, go halfway way up and pause again, go back down in the hole and pause for a third time, and then go all the way up. I could only manage 7 reps on sets three and four. 

Competition Single at 325  (I really questioned how I'd be able to squat 325 after doing the above. I started with 245 and progressed up to 325. 245 felt really weird after doing the 1-2-3 squats. I got used it to, though, so 325 wasn't bad at all. 

SSB Good Mornings 4x20  (65/20, 65/20, 65/20, 65/20)

GHD Sit Up 3x15  (these were tough - did 3x12)

* Back felt good tonight, so hopefully what occurred this past weekend wasn't anything serious.