Sunday Training

Squat
70x5 Highbar
110x5
140x5
170x3
192.5x1 Lowbar/Belt
155x4 Highbar/no belt
165x4
175x4

Bench
70x5
100x5
120x5
1332.5x4
142.5x2
152.5x1
145x2
135x4

Deadlifts
145x5
185x5
195x5
205x5

Light Day

Squats - 5 seconds descent/2 second pause/5 seconds ascent
50x5
70x5
80x5


Bench
70x5
100x5
110x8x3

Shed Brutality

All weights in kgs

Squats
70x5 Highbar
110x5
140x5
160x5
170x3
190x1 Lowbar/Belt
140x8 Highbar
150x8
160x8

Bench
70x5
100x5
120x5
130x4
135x3
142.5x2
135x3
127.5x4 Close-grip
125x5
122.5x6
110x7
105x8
90x9

Deadlifts
145x5 Deficit
165x5
175x5
190x5 Floor/belt
205x3
212.5x3
215x3
185x7

Easy Bench Tues

All weights in kgs

Bench, all paused reps today
70x5
100x5
120x5
135x3
145x1
150x1

Sunday Training in the Shed

Squat
70x5 Highbar
110x5
135x5
160x3
175x3 Lowbar/Belt
185x5
192.5x4
202.5x3

Bench
70x5
100x5
125x5
120x11
110x10
115x7
100x10
90x12

Deadlifts
145x5
185x3 Belt
205x3x2

Wed Training

Squats
70x5 HB
100x5
130x5
155x3
175x3 LB/Belt
180x5 Wraps
185x4
190x3

Bench
70x5
100x5
110x5
120x6
127.5x5
120x4
120x3
100x8

Deadlifts
145x5
165x5
185x3x3

Light Training Post-Jr World's

Back to regular training for me after Sub-jr/Junior World's. Plan is to train hard up until the middle of November until my wife gives birth, followed by sporadic training for a couple of months. Then ramp up again for Nationals.

Light Paused Squats (5 seconds descent, 5 seconds ascent)
135x5
185x5x3

Bench
135x8
135x8
225x5x3

Snatch Shrug from Deficit
135x5x3