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Results from SPF No Regret No Surrender Meet Went 9/9 for the day. Squat attempts were 505,550, 565. Bench were 315, 335, 350. Deads were 605, 650, 700. So 565/350/700 for a 1615 total and elite total at 220. I weighed in at 214.4. I'll get the log back up and running. Sorry took awhile guys.

Day 22 Squats Bar x 10 135 x 10 185 x 5 225 x 3 275 x 3 315 x 1 380 x 5 415 x 2 x 5 High Bar Pauses 285 x 5 295 x 3 305 x 3 Deficit Stiff Leg Deads 385 x 2 x 6 Weighted Decline Sit ups 15 x 2 x 15

Day 22 Morning cardio was 30 minutes steady on treadmill. 3.5 mph @12 incline BW this morning was 216.0

Day 21 Paused Bench Bar x 10 135 x 8 185 x 5 225 x 3 270 x 4 290 x 4 x 4 Speed Bench 270 x 6 x 4 Wide grip pauses 225 x 2 x6 Incline DB 4 x 10-12 Low Rows 4 x 12 ****Cardio done post workout 3.5 mph @ 12 incline ****BW @ 217.0 today

Day 19 Deads 135 x 5 225 x 5 315 x 3 405 x 1 495 x 5 535 x 2 x 5 4 inch deficit deads 445 x 5 465 x 5 485 x 5 4 inch deficit stiff legs 365 x 2 x 6 Weighted Chins 3 x 10 Decline Weighted Sit ups 2 x 15

Day 19 BW @ 215.6 this morning. Moved my cardio to the morning. 30 minutes fasted on the treadmill. 3.5 mph @ 12 incline keeping heartrate below 130. Deadlifts to come later. Possible videos. Lots more volume lately. Really getting a pump.

Day 18 Meal 1 6 eggs Meal 2 8 oz chicken, 1 cup broccoli Meal 3 8 oz chicken, 1 cup broccoli Meal 4 8 oz chicken, 1 cup broccoli Meal 5 8 oz chicken, 1 cup broccoli PWO Meal 2 scoops Iso 100 protein Meal 6 6 eggs

Day 18 Was supposed to be an off day but went to the gym anyways and hit some arms Barbell Curls 80 x 3 x 10 Weighted Dips BW x 10 25 x 10 45 x 10 DB Curls 30 x 10 35 x 10 40 x 10 1 arm db ext 25 x 3 x 10 Rope Pushdowns 90 x 10 100 x 10 110 x 10 Preacher Curls 45 x 10 70 x 10 90 x 10...

Day 18 BW @ 217.2 Cardio was done fasted this morning. 30 minutes on treadmill 3.5 mph @ 12 incline

Day 17 Squats 8/14 Front Squats Bar x 10 95 x 5 135 x 5 185 x 5 225 x 2 x 5 Seated Leg Curls 4 x 12 Calves 4 x 12 Weighted Decline Sit ups 3 x 12 Cardio: 20 minutes treadmill (3mph @ 12 incline)

Day 16 Bench Paused Bench Bar x 10 135 x 5 185 x 5 225 x 3 265 x 4 285 x 3 x 4 Speed Bench 265 x 6 x 4 Wide Grip Pauses 215 x 2 x 6 DB Incline 50 x 4 x 12 DB Rows 50 x 12 60 x 12 70 x 12 80 x 12 ***Still sore today so kept assistance work light with long squeezes at top, slow negatives...

Day 16 Another bench day with only one day between to rest. We will see how the recovery is doing it like this.

Day 15 ***BW @ 218.8 today following cheat meal yesterday

Day 15 Squats Bar x 10 135 x 5 225 x 3 315 x 1 375 x 5 405 x 2 x 5 High Bar Pauses 275 x 3 x 5 4 inch deficit stiff leg deads 315 x 8 335 x 8 355 x 6 Decline Weighted Situps 30 x 3 x 10

Day 14 Bench day Paused Bench Bar x 10 95 x 5 135 x 5 185 x 3 225 x 3 260 x 4 280 x 3 x 4 Speed Bench 260 x 6 x 4 Wide Grip Pauses 205 x 2 x 6 205 x 16 Incline DB 4 x 10-12 Low Row Machine 4 x 12 Cardio: 20 minutes steady state ***BW will be updated tomorrow post cheat meal tonight.

Day 13 OFF DAY 214.8 this morning. Bench day tomorrow.

Day 12 Deadlifts Deads 135 x 5 225 x 3 315 x 2 405 x 1 495 x 5 515 x 5 Deficits Deads 425 x 5 440 x 5 455 x 5 Deficit Stiff Leg 275 x 8 315 x 8 335 x 8 Weighted Chins 3 x 10 Weighted sit ups 3 x 10

Day 12 With my training changing up to the meet in October, I will now be handing my training over to someone else to take the burden off of me. BW @ 215.8 today. Workout to come later.

Day 11. Training will be changing some. I have gained a lot of strength and now Dan Green will be programming my training up to the meet itself in October. The meet is 9 weeks from Saturday.

Day 11 216.6. this morning.