25/10/19
Bench Press
20kgx10
40x10
60x5
80x1
100x3
80x5
80x5
26/10/19
Sumo Deadlift
70kgx3
120x3
170x1
220x1
240x1
250x1
220x1
27/10/19
Assistance
Banded curls and triceps x lots
28/10/19
Front squat
40kgx5
60x5
80x3
100x2
120x1
140x1
150x1
Back Squat
87x20
29/10/19
Bench Press (feet up)
20x10
40x5
60x3
80x5
80x5
80x5
80x5
80x5
30/10/19
Sumo Deadlift
70x5
120x3
170x1
220x1
240x1
170x3
31/10/19
Assistance
Banded curls and triceps x lots
01/11/19
Front Squat
40kgx5
60x5
80x3
100x1
120x1
140x1
150x1
100x1
100x1 paused
02/11/19
Bench
20x10
40x10
60x5
80x3
100x3
Back off sets
03/11/19
Sumo Deadlift
70x3
120x3
170x1
220x1
240x1
Conventional
120x1
170x1
04/11/19
Assistance
Banded curls and triceps x lots
06/11/19
Front Squat
40kgx3
60x3
80x3
100x2
120x1
140x1
150x1
160x1 (PB)
High bar Squat
100x1
120x1
140x1
160x1
170x1
180x1
Standing leg curls
Pyramiding sets of 10 and down again (no rest)
Leg Extension
Pyramiding sets of 10 and down again (no rest)
07/11/19
Bench
20kgx10
40x5
60x5
80x10
80x10
80x9
CG Bench
60x8
60x8
60x8
Incline Wide Grip
50x5
50x5
50x5
08/11/19
Conventional Block Pulls (18inches)
70kgx3
120x3
170x1
220x1
220x1
220x1
220x1
220x1
220x1
Horrible height right below knees.
Hanging knee raises x whatever
Chins x a few
09/11/2019
Continental Clean (and push press) - first time trying the movement
20x3
40kgx3
50x1
60x1
70x1 (no push press from here)
80x1
90x1
These were fucking tough
Chins - sets of 3-5 between clean sets
Sled push and drags - added 40kg for a few sets. 20m or so?
One arm DB power clean and press
14kgx5
16x5
18x5
20x5
Overhead Carry (power clean and push press to get up) 20m or so
15kg
25kg
35kg
45kg
55kg
10/11/2019
SSB Squat
45kgx5
65x5
85x5
105x3
125x1
125x1
125x1
Back totally fried so called it there.
Chins - sets of 3/5 with different grips
Calf supersets - lots x many
11/11/2019
Bench
20kgx10
40x5
60x5
80x5
100x1
110x1
115x1
CG Bench
60x10
Klokov Press
20x5
30x5
40x5
45x5
50xf - push press x 5
Arms super sets
Lying extensions/Barbell curls/banded overhead extentions/concentration curls
12/11/2019
Deadlift
70kgx5
120x3
170x1
220x1 (add straps)
240 (545lbs)x1
Block Pulls
220x1
240x1
250x1
260x1
270xf
220x1
220x1
220x1
220x1
Plate loaded pull down x sets of 10
Straight arm cable pulldowns ss cable crunches
13/11/19
Upper Body
Military Press
20kgx10
30x8
40x8
50x3
50x3
60x1
Incline Bench
60kgx5
70kgx5
75kgx3
Flat Bench
80kgx1
90kgx1
Shoulder Tri sets (rear delt/lateral/front raises) sets of 10
Banded Tricep Pressdowns - 3 x 50
14/11/19
Gym closed due to weather, so no lifting today.