09-12-06
Shit day with bench :\
CGBP
225x3
225x2, couldn’t complete 3rd rep
225x1, couldn’t complete 2nd rep, the guy who first thought about safety pins saved my life today
Deadlift
365x3x3
Front squat
255x3x3 with pause at bottom
Iso metric CGBP
3xtop pos
3xmid pos
2xbottom
Gonna go back this afternoon, never tried training twice a day
I’ll hit some floor press, Good morning, Zerchers squat and Tbar rows.
09-12-06
One arm T-bar rows
2plates x8/side
2plates25x8/side
3platesx6/side
Zerchers squats off pins
225x5
245x5
275x4
315x0, lifted off pins, but couldn’t complete mvt
Floor press
135x5
185x5
195x5
205x4
Good morning
135x10
09-12-07
Front squat
barx5
135x5
225x3
245x3
275x5 or 6, lost the count fighting against death itself :p, doesn’t look like I have university degree…
rest-pause 30 sec +1, r/p +1, r/p +1 (total 9 or 10)
OH squat
135x5
Deadlift
225x5
315x3
365x3x3
CGBP
135x5
185x3x2
225x2
225x1
135x a lot x2, for pump
Press down
30 x a lot
Got a nice pump afterward
09-12-09
Shitty weather, but braved the snow.
Front squat
135x5
225x3
245x1
255x1
265x1
275x3x3
OH squat
Dropped after one
Front squat
135x20x2
CGBP
135x5
185x3
185x3
195x1
205x1
215x1
225x3
225x2
Pressdown
45 x a lot x 2
Gonna try this template for 4 weeks
GCBP
95x10
135x10
185x10
205x max/215x max
09-12-11
Good day at the job and at the gym
Deadstop 45° press
135x5
145x5
155x5
165x4
145x6 or 7
Got a unbeknown triceps pump
Front squat
155x5
225x5
245x1
255x1
265x1
275x5 cleab reps, dropped the sixth
Nowhere to do t-bar rows So i did
Bent over rows
135x10
155x10
185x10
225x4
Row machine
110x a lot
95x a lot
I’ll try 295lbs front squat this week…hope I’ll do at least one rep!
09-12-13
Bench, medium grip
45x5
95x5
115x5
135x5
155x6
165x5
175x4
185x4
Focusing on explosive strength, the last 185 rep wasn’t that explosive so I stopped there.
Pressdown
45 x a lot
Front squat
135x5
185x5
205x5
225x5
235x5
Again, focusing on explosding the weight.
Tryed deadstop ½ front squat on pins, but the position you have to get in to do it is awkward. I’ll try deadstop zerchers or try to fix my technique for FS next time.
Some pulldowns, it was about the first time I do this.
Got some Alpha-GPC coming soon.
09-12-18
Bad day at the gym, it was impossible to activate CNS
Bench, med grip
45x6
95x6
135x5
155x5
155x5
175x5
175x5
185x4
185x4
135x12
Power snatch
95x4
115x4
115x4
135x3
135x5
140x2
Incline curls
30x10x5
Press machine
80 x alot
09-12-19
14 days before a week off 
but a 24 hours shift tomorrow 
Bench lockout
135x5
155x5
175x5
185x5
205x5
225x5
235x5
245x5
255x5
Bench press, medium grip
135x5
155x5
175x5
185x4
Snatch
95x3
115x3
115x3
135x3
135x3
140x3
140x3
145x3
Pullups
10
Incline curls
30x15
ScaRECROW
10x8
09-12-21
Post 24 hrs shift of a shitty job, 11 days left doing this shit in this high estrogen environment.
Not so bad day at the gym, I rate it 6/10.
Bench lockout
125x3
155x3
185x3
205x3
225x3
235x3
235x3
245x3
255x3
Bench press
135x5
155x5
165x5
175x5
185x5
Power snatch
95x3
95x3
115x3
125x3
135x3
135x3
140x2
Incline curls
35x15
09-12-27
Not a bad workout, but no real progression, might the lack of frequency.
Bench press
115x3
135x3
135x3
145x3
155x3
165x3
175x3 max force set
185x3
195x3
Bench from pins (a bit lower than last week)
185x5
225x5
235x5
205x6
Snatch
95x3
105x3
115x3
125x3
135x3 max force set
145x3
135x3
135x2
Incline curls
35x16
Well, next time I’ll do partial bench before full range. I feel like I had more overload last week.
09-12-28
And again, no progression
But that’s what u get for skipping dinner
Bench from pins
135x3
185x3
205x3
225x3
225x3
235x3
245x2 (grinded )
Bench press
135x5
155x5
165x5
175x5
185x4
165x6
Snatch
95x3
115x3
125x3
135x3
135x3
140x3
140x3
145xfail
Incline curls
40x12
Pullups
9
Scarecrow
12x6-8x2
09-12-30
The strange locker room smell had to make me flush 5$ worth of Finibar I vomitted down the toilet at the beginning. Fucking annoying start.
Pretty much the same W-O as yesterday09-12-28
And again, no progression
But that’s what u get for skipping dinner
Bench from pins
135x3
185x3
205x3
225x3
225x3
230x3
235x3
240x3
245xfail
Bench press
135x5
155x5
165x5
175x5
185x5
Did 1 arm DB row instead of curls
100x13
Snatch
95x3
115x3
120x3
125x3
130x3
135x3
135x3
135x3
140x3
145xfail
Pullups
2x5
09-12-31
Ending the year on a good note, I rate this workout 7/10
Pin presses
135x3
145x3
155x3
160x3
165x3
165x3
175x3 MFS
185x3
Seated shoulder press, perfect reps on all sets
95x5
105x5
115x5
125x5
135x5 MFS
145x5
Supersetted with
BW pullups strict form, yet explosive
5x5 or 6
One arm DB row
100x15
Would’ve done some more, like snatches, but the nausea was detering
Progress pic
10-01-02
Pin presses
115x3
135x3
155x3
165x3
175x3
185x3 MFS
190x3
Seated shoulder presses
95x5
115x5
135x5 MFS
145x5
155x3
Pullups Supersetted with above
BWx5
BW+10x5
BW+10x5
BW+15x5
BW+15x5
BW+20x5
One arm DB rows
100x15
Power Snatch
95x3
115x3
115x3
125x3
135x2
Incline curls
40x15 (last few reps were ugly
Vomit x 4 Yet again, I’ll eat the finibars >30 mins before WO from now on.
10-01-03
Bench from pins
135x3
185x3
195x3
205x3
215x3
225x3
235x3 (was a struggle so I stopped there)
Bench press
135x5
155x5
165x5
175x5
185x5 or 6
195x3 (quite fast)
205x3 (no stickie but not fast enough for my taste)
Incline curl
45x5x5 supersetted with above
Extrawide grip pullups
5x2 or 3
Dead hang snatch (as suggested here Forums - T Nation - The World's Trusted Community for Elite Fitness )
95x3
95x3
105x3
105x3
115x3x2
125x3x2
135x2
135x2
PWO : 2 McD’s cheese burgers with 500 cc of milk
10-01-05
Clean from the hang
135x3
135x3
145x3
155x3
165x3
175x3
185x3
185x3
195xfail
Front squat
185x5
225x3
245x3
265x3
275x1
Bench press
135x5
145x3
155x3
165x3
175x3
185x3
195x3
Rear delt machine
5x5
09-01-06
Snatch
135x3
135x3
140x3
140x3
145x3
145x3
150xfail
Bench press
135x3
155x3
155x3
165x3
175x3
185x3
185x3
195x3
Bent over row
135x5
155x5
175x5
195x5
215x5
225x5
10-01-08
Shit day on snatch but good day on bench
Snatch
95x3
115x3
135xmiss
135x2
145x2
145xmiss
135x3
115x3x2
Last 2 W-O weren’t in my usual gym, the olympic bar had deeper knurling which helped my grip a lot. The bar I use right now has flattened knurling
Bench (finally some progress)
135x5
145x3
155x3
165x3x2
175x3
185x3
195x3
205x3x2
215x3 (no stickie, but not ligthning quick like I like it)
175x6x2
Wide grip pullups
BWx5
BW+10x5
BW+20x5
BW+20x5
BW+25x4
Row machine
5x6 with ramped weigth up to 185