Added chains to my pause squat today.
This will be really good for the old sticking point IMO. They are going to make this exercise challenging as the weights get up there.
A nice bonus is that I did not rupture or prolapse my colo-rectal area using them as well.

Manta Ray Squat - No Belt
335 x5 @8
355 x5 @8

3ct Pause Squat + 50 Chain: With Belt
360 x5 @8
360 x5 @8

Squat Negative - With Belt
640 x1

Seated Green Band Crunches
75 x26 @7
75 x26 @8

Bodyweight Calve Raises
275 x36 @7
275 x36 @9

3ct Pause Squat + 50 Chain: With Belt (set #2)

Grip and calves got some good work already this week so just throwing this in there.

#2 Gripper: 5 sets of 1
Calve Raises: 275 1 set of 40
Shoulder Horn:  5lbs 1 set x 40

This workout brought to you by Pound18X (patent pending - TRON 2010)

Paused Weight Releaser Bench
(410)320 x1 @8
(410)320 x1 @8
(410)320 x1 @8
(410)320 x1 @9
(410)320 x1 @8
(410)320 x1 @9

Bench - Pinkie Inside Ring
225 x10 @9
225 x9 @10

Reverse Grip Fatman Pullups
275 x10 @7
275 x10 @8

Dumbell Shrugs
100 x16 @8
100 x16 @8

Shoulder Horn
5 x40

Added chains to my partial pulls today. This height is a tough one for me and really hits my glutes hard. I think if I can improve my strength in this range it is going to have  a nice carryover.

My Plate deadlifts are up quite a bit from this day last offseason cycle.

Deadlift - Standing on Plate: No Belt
490 x8 @8
490 x8 @9

Low Rack Pulls #2 Hole + 50 lbs Chain: With Belt
520 x1 @8
520 x1 @8
520 x1 @8
520 x1 @8
520 x1 @8
520 x1 @9

Bent Over Rows
300 x8 @8
300 x8 @9

Experimenting with chains today. Could not help buying them, they were on sale....
Will probably use them evey second week.
All of the chain off the ground at top, all of the chain on the ground at the bottom.

2 Board Press + 50lbs chain
355 x2 @10
355 x1 @9
355 x1 @10
275 x7 @9

Rear Laterals
30 x11 @7
30 x11 @8

Side Laterals
30 x11 @7
30 x11 @8

Didn't hit all of my reps on my last main work set. Then I looked back to my last Offseason cycle a few months ago and I did the exact same thing, except this time around it is 10lbs heavier with a weaker grip. So this is actually a bonus

I hate the weeks of 8 in bench much more than squat and deadlift. Looking forward to 5's next week.

Paused Bench - Ring on Ring
285 x8 @9
285 x7 @10

Paused Feet Up Bench - Index on Ring
280 x4 @9
280 x4 @9
280 x4 @9.5
280 x4 @10

Incline Bench - Pinkie on Ring 
235 x6 @9

Training while on vacation must be a sin

Manta Ray Squat - No Belt
315 x8 @8
315 x8 @8

3ct Pause Squat - With Belt
340 x5 @8
340 x5 @8

Squat Negative - With Belt
640 x1

Seated Green Band Crunches
75 x25 @7
75 x25 @8

Bodyweight Calve Raises
275 x35 @7
275 x35 @9

#2 Gripper 10 sets x1
#1 Gripper 1 set x20
#1 Gripper Static Hold for 10 seconds
Bodyweight Calve Raises x50

All I have injested so far today has been 7 cups of coffee and a protein shake.
Still feel great but really has made the essential tremours act up.

Paused Weight Releaser Bench
(405)315 x1
(405)315 x1
(405)315 x1
(405)315 x1
(405)315 x1
(405)315 x1

Bench - Pinkie Inside Ring
225 x10
225 x7

Incline Hammer Curls
30 x12
30 x12

Dumbell Shrugs
100 x15
100 x15

Shoulder Horn
5 x30

Really found a good height for rack pulls where I am tremendously weak. Bully for me! Pip Pip and cheerio.

Heavy poops of dread
Fills his toilet full of lead
Flushing as fast as they can
Iron Colon lives again

Deadlift - Standing on Plate - No Belt
470 x8
470 x8

Low Rack Pulls #2 Hole - With Belt
500 x1
500 x1
500 x1
500 x1
500 x1
500 x1

Bent Over Rows
295 x8
295 x8

The higher reps yesterday made today feel a bit gross.
I anticipate that it will be the same for next week then I should slingshot a bit in my 3rd week when I move to lower rep ranges on day 1. Will keep the 2 board weight the same next week. If I am feeling sassy I will do more reps or sets.
I am off to trim my nose and ear hair.

Two Board Press
355 x2
355 x2
355 x2
355 x2

Rear Laterals
30 x10
30 x10

Side Laterals
30 x10
30 x10

Paused Bench - Ring on Ring
275 x8
275 x8

Paused Feet Up Bench - Index on Ring
275 x4
275 x4
275 x4
275 x4

Incline Bench - Pinkie on Ring 
225 x8
225 x6

If it ain't broke don't fix it
This training cycle is going to be a one-sided pounding and I'm swinging the hammer
When this is through we're all going to be wearing gold plated diapers baby

Manta Ray Squat - No Belt
295 x8 @8
295 x8 @8

3ct Pause Squat - With Belt
295 x5 @7
295 x5 @7

Squat Negative - With Belt
630 x1

Seated Green Band Crunches
75 x20 @7
75 x20 @7

Bodyweight Calve Raises
275 x30 @7
275 x30 @7

Just trying to keep from rusting out before I commence again next week.
Trying to really decompress the lower back.
Doing a little harder bench work because I rust out faster in the bench, and not so much in squat and deadlift.

Paused Bench - Feet Up: Super Set with Green Band Goodmornings
275 x5 @8 GBx5
275 x5 @8 GBx5
275 x5 @9 GBx5
275 x5 @10 GBx5

Dumbbell Split Squats
70 x5
70 x5
70 x5
70 x5

"WEEEEEE WEEEEEEEE WEEEEEEE" Ned Beaty - Deliverance

I am going to take a while and try to record my thoughts of the process leading up to this meet, but I will spare everyone the tedious details and just give a LESS long summary :)

This was my first time competing raw and I can honestly say I don't have any plans for now to compete equiped in the near future. I was competing in an equipped meet and think I would find it even more fun if I competed in an actual raw meet. The IPF affiliate that I compete in does not typically have them.

My training cycle (except for bench), diet, and meet nutrition were all executed almost eerily well.
I had hit my squat and deadlift predictions 100%. My bench was off by 10 kg though and cost me from getting my total goal of 725 kg by 10 kg. I tried to make it up on my pull by pulling my target weight on the second and going up 10 kg on my third but I just did not have it in me that day. I knew my bench training was going wrong during the cycle, and had actually figured out what I need to do for myself during the last few weeks, but by that point it was too late (it did help me to at least get what I got). At least I know for next time.

I did however exceed my goal of getting a 400 Wilks, and ended up getting a 409.
During this training cycle I went from a morning weight of 130.6 kg (288 lbs) to 122.8 kg (271 lbs) without really impacting my training at all.

Squat:
227.5 kg (500 lbs)
242.5 kg (535 lbs)
255 kg (562 lbs)

Bench:
150 kg (330 lbs)
160 kg (355 lbs)
165 kg - fail about 2 board height (wanted 170 kg, but knew that was not happening today so went for 165 and still missed)

Deadlift:
272.5 kg (601 lbs)
300 kg (660 lbs) - took this a bit early to be on safe side to get over 400 wilks)
310 kg (683 lbs) - fail and almost broke my right ass. Took this to try to make up for poor bench to up my total.

Total: 715 kg
Wilks: 409

Squat 255


Bench 160


Deadlift 300

Went up to my openers today and they both felt really good.

slugs and snails are after me
DDT keeps me happy
guess I'm gonna have to tell em
I ain't got no cerebellum
All the girls are in love with me
I'm a teenage lobotomy

Squat - With Belt
135 x5
225 x5
315 x1
405 x1
500 x1

Bench
135 x5
225 x5
275 x1
330 x1

Squat 500 x1

Maybe I rode the bus with no pants
Who cares if I can only turn left in figure skates
So what if I like to smell toenail clippings and eat my own nose-gobblins
I am not the cretin, society is the cretin
Wake up man because you are living in the Matrix
Open your eyes new world automaton

Paused Bench with Feet up
135 x3
225 x3
315 x1
330 x1
330 x1
330 x1
330 x1
330 x1

3 Board Press
405 x1
405 x1
315 x10

Seated Hammer Curls
35 x12
35 x12

Dumbell Shrugs
100 x20
100 x20

This week I am just not oozing the machismo that I usually am.
That might be a good thing though, because maybe if I am lucky I will super-compensate after next weeks de-load.

Deadlift - With Belt
660x1

Siff Leg Standing on Plate - No Belt
455x6 @8 
455x6 @9
            
Bent Row - Pinkie on Ring
315 x8 @9
35 x8 @10
   
Fat Man Pullups - Reverse Grip
275 x10 @8
275 x10 @8

No too much going on today. Had a good bench day yesterday so just doing a little bit today.

2 Board Press
385 x1
405 x1
385 x1
315 x7

Boogers
Hanging from your nose
Boogers
Sticking to your clothes
Boogers
Pick them out
Boogers
Put them in your mouth
                  Tron 1988

Paused Bench - Ring on Ring
330 x1
355 x1
375 x1

Paused Bench - Thumb From Smooth 
320 x2 @8
320 x2 @9  
    
Double Sticking Point Bench
315 x1
315 x1
315 x1
    
Paused Bench - Ring on Ring
330 x1 @8
355 x1 @10
330 x1 @8
330 x1 @8
330 x1 @8
330 x2 @9