Wednesday - 14/12/2011 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x6 - 80KG
1x5 - 100KG
1x4 - 120KG
1x2 - 130KG failed on 3rd).
1xfail 140KG.
Like last week - I went for max effort after failing. I felt weak today there was a significant lack of eating and sleeping the last few days with college crap due. Overall it was a horrible session. The 80 and 100 were fine but every other weight felt too heavy and it just didn’t go well. I tried the 140 anyway just to see and only got it - at best- 1/4 way up. Very dissapointed but nothing I can really do except try pull it back next week.
Friday - 17/12/2011
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 42.5KG
1x5 42.5KG
1x6 42.5KG
Tricep Pull-downs
5x10 - resistance 8
Pull ups
5x5
Comments: bit of log catching up to do. This was last weeks OHP same as week previous.
Monday - 19/12/11
Warm up
2x8 bar
Bench Press
1x5 60KG
1x5 60KG
1x5 60KG
Assistance work
Dips
5x6 bodyweight
Chin-ups
Cant remember the exact reps for each set but I did it in 5sets
Comments: powered through the 60KG which I was happy with and beat my previous chins PR so happy all round.
Wednesday - 14/12/2011 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x5 - 100KG
1x4 - 120KG
1x3 - 130KG
1xfail - 135KG
No 140 attempt as a result.
Leg press: 5x10 @ 95KG
Comments: Couldn’t have been more disappointed with this. Two weeks previous I had lifted 135 for two singles. The week after that (last week) I failed but lifted 140 off the ground even a little bit. This week I couldn’t even lift 135. I tried the first time and had to drop it about halfway up. Second attempt and the bar wouldn’t even budge. I really don’t know what the hell happened or why I got weaker. I know the Monday night I only got 2hours sleep and had to work the next day but the rest and meals for the rest of the week had been fine. It must have been that lack of sleep that put me off. Next week is deload week but my gym is closed for holidays anyway so I will not be going gym at all next week. Hopefully the next cycle will go better for my Deadlift.
Friday - 23/12/2011
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 45KG
1x4 45KG
1x4 45KG
Tricep Pull-downs
5x10 - resistance 8
Comments: Gym closed earlier so only had a quick session and had to skip the pullups although probably should have chosen them over pulldowns. In any case the OHP went okay only missed one rep on sets 2 and 3 so not all bad. Tri’s burned like hell as usual which felt good. So now a week off to recover fully and then on to the next cycle.
Tuesday - 3/1/12
Warm up
2x8 bar
Bench Press
1x5 60KG
1x5 60KG
1x5 60KG
Assistance work
Dips
5x6 bodyweight
Chin-ups
35 reps in 5 sets not sure on reps for each set.
Goblet squats
5x20 with 15KG dumbell
Comments: Gym was back open on a Tuesday and decided to get straight back into it. Bench went the same as last week even with the week off so that was good. Dips were the same and chins were just about the same. i also added back in the goblet squats and decided to fuck the 5x10 and go for 5x20 and it was so much better! 100 squats and walking the next day was very painfull. I am now doing at least that from on.
Wednesday - 5/1/2012 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x5 - 100KG
1x4 - 120KG
1x3 - 130KG
135KG - 3 singles attempts. - Lift, fail and lift in that order although took a longer rest before the last lift.
No time for leg press or raises as I had college study to do.
Comments: Reps were sloppy but I got them up as apposed to two weeks previous where the bar wouldnt even budge. I think It’s an improvement. and might go for 135 again next week and then try 140 again onthe last week.
Wednesday - 5/1/2012 -
Warm up
2x8 - Barbell (20KG)
Deadlift -
1x5 - 100KG
1x4 - 120KG
1x2 - 130KG
1x1 - 135KG
1xalmost - 140KG
1xfail - 140KG
Comments: Much better this week! Not only did I pull 135 good but it felt strong. So much so that i went for 140 again and I just about got it up. Just didn’t get the lockout but I think it was because the bar moved away from my body cos I didnt keep it in tight enough. The second rep I failed about halfway but I’m getting there. I’d say next week I’m gonna pull it for at least one proper rep. - In the middle of college exams so no time for monday session and not much time for today’s.