03/02/12
5/3/1 Mesocycle 4, Wave 1
Squats:
20x2x5
60x2x5
100x5
130x5
150x5
165x9 (PR)
(Estimated max: 214.5kg) (PR)
SSB Good Mornings:
70x10
75x3x8
Glute/Ham Raises:
BWx15
BW+20x12
BW+25x10
Ab Pulldowns:
140lbx8
145lbx2x6
Squats felt fantastic - could have had 10 if I’d really wanted to push it. 220kg (5 plate) squat is definitely on for this year!
05/02/12
5/3/1 Mesocycle 4, Wave 1
Presses:
20x2x8
40x2x5
50x5
57.5x5
65x8
(Estimated max: 82.3kg)
Pull-ups:
BWx6
BWx8
BW+5x8
BW+10x8
BW+12.5x8
Dips:
BWx8
BW+10x8
BW+15x8
BW+20x8
BW+25x8
Face Pulls:
120lbx3x10
Hey man, I follow Adam’s log and saw you posting in there. You are putting up some nice numbers.
I’m new to the UK and been looking for some competitions here, and found one in April with the BPC. He said you compete with them too so if you don’t mind I might have some questions for you. 
Anyway, first question I was wondering is if they use a deadlift bar in their competitions, or just a regular one?
Fire away with the questions mate, and thanks for the kind words! Where have you come to the UK? Enjoying it so far?
The BPC do use deadlift bars for their competitions, and also use a squat bar for squatting (it’s 25kg rather than 20kg, and noticeably thicker than a regular bar).
06/02/12
5/3/1 Mesocycle 4, Wave 2
Deadlifts:
60x2x5
100x2x5
140x5
160x3
185x3
207.5x3
(Estimated max: 228.3kg)
Barbell Hold:
150x25s
Front Squats:
60x5
85x5x8
Pikes:
BWx3x10
Kettlebell Swings:
40x2x15
Felt awful today - full of cold - so didn’t push anything too hard.
Deadlifting with is always interesting, feels like your held will explode from the pressure!
08/02/12
5/3/1 Mesocycle 4, Wave 2
Bench Presses:
20x2x8
60x2x5
80x5
90x3
105x3
120x3
(Estimated max: 132kg)
Push Presses:
40x5
50x5
60x3
67.5x3x3
One-Arm Dumbbell Rows:
90lbx8
50x10
60x10
65x10
70x10
60x10
Dumbbell Bench Presses:
70lbx10
90lbx2x10
Band Pull-aparts:
2x20
Still feeling ill, and had no spotter (again - why always on a Wednesday?!). Given the circumstances, I was pretty pleased with 3 reps, and almost a fourth, on the bench.
09/02/12
5/3/1 Mesocycle 4, Wave 2
Squats:
20x2x5
60x2x5
100x5
120x3
135x3
155x3
175x3
(Estimated max: 192.5kg)
SSB Good Mornings:
70x10
75x2x8
Ab Pulldowns:
140lbx10
140lbx8
145lbx5
Still ill, still not pushing too hard.
12/02/12
5/3/1 Mesocycle 4, Wave 2
Presses:
20x2x8
40x5
50x5
55x3
62.5x3
70x5
(Estimated max: 81.7kg)
Pull-ups:
BWx6
BW 10x5
BW 15x5
BW 20x5
BW 27.5x5
BW 15x5
BWx10
Dips:
BWx8
BW 15x5
BW 20x5
BW 25x5
BW 30x5
BW 37.5x4
BWx17
Busy week, and am only today getting over this bloody virus. That led to a fairly underwhelming week of training (aside from a decent squat)…
14/02/12
5/3/1 Mesocycle 4, Wave 3
Deadlifts:
60x2x5
100x5
140x5
160x3
175x5
195x3
217.5x3
(Estimated max: 239.3kg)
Barbell Hold:
150x24s
Front Squats:
60x5
90x4x8
90x6
Pikes:
BWx2x10
Glute/Ham Raises:
BWx2x10
Nothing special here.
15/02/12
5/3/1 Mesocycle 4, Wave 3
Bench Presses:
20x2x8
60x2x5
80x5
100x5
112.5x3
125x2x1
(Estimated max: 125kg)
Push Presses:
40x5
50x5
60x3
70x3x3
One-Arm Dumbbell Rows:
90lbx8
55x10
60x10
65x10
72.5x10
60x10
Dumbbell Bench Presses:
70lbx10
90lbx12
90lbx11
So very disappointing. I trained the day before, and still had a cold, but those are crap excuses. To be nowhere near a second rep with 125kg on both sets is shockingly poor. Since my strength on the bench tends to be up-and-down, I’ve got to start taking advantage of the days I feel strong, and I need spotters to do that. Felt good last week - no spotters; felt crap today - all the training partners in the world. Fuck.
17/02/12
5/3/1 Mesocycle 4, Wave 3
Squats:
20x2x5
60x2x5
100x5
120x3
145x5
165x3
185x4 (PR)
(Estimated max: 209.7kg)
Good Mornings:
60x5
80x10
90x10
95x10
90x10
Ab Pulldowns:
140lbx2x10
145lbx6
Glute/Ham Raises:
BWx15
BW 25x8
BW 25x6
Much, much better. I actually decided to go for a fifth rep for some reason, but it was a silly decision and I dumped it. Was delighted with 4 reps at 185kg after a pretty crap week of training though.
sigh, seeing your squat numbers climb makes me so jelly 
Hahaha, thanks mate, but something has to go right! Bench is completely up-and-down, press has well and truly stalled, and deadlift isn’t wonderful. So squats are all I have!
19/02/12
5/3/1 Mesocycle 4, Wave 3
Presses:
20x2x8
40x5
50x5
57.5x5
65x3
72.5x4
(Estimated max: 82.2kg)
Pull-ups:
BWx6
BW 10x5
BW 20x5
BW 30x3
BW 40x2
BW 25x3
BWx10
Dips:
BWx8
BW 20x5
BW 30x5
BW 40x3
BW 50x3
BW 40x3
BWx18
I finished off with a series of light assistance work; my coach’s fiancee, a physio, is currently working on a project where she has to create a training DVD for a hypertrophy and strength programme, so I helped out by performing a whole bunch of exercises while she filmed. Taking next week off now as I am on a course for a professional qualification.
well they seem to be going ok from here at least…
professional quals - what do you do for work then?
I work for Ofcom (media and comms regulator) currently on the Olympics programme. I’m doing the PRINCE2 course next week, and it apparently involves a lot of evening study. Speaking of which, I really should be getting on with that now!
24/02/12
5/3/1 Mesocycle 4, Wave 4
Power Cleans:
50x5
60x5
70x3x3
80x3x3
90x3x3
Barbell Rows:
90x3x8
Dumbbell Bench Presses:
45lbx2x10
60lbx8
80lbx3x15
Face Pulls:
120lbx3x10
EZ Bar Curls:
3 sets
Well, it’s certainly been an intense week. Work for the course I was on left me no time at all to train during the week, but my final exam finished at midday so got myself down to the gym to mess around for an hour or so this afternoon. Back to it properly on Monday.
27/02/12
5/3/1 Mesocycle 5, Wave 1
Deadlifts:
60x2x5
100x5
130x5
150x5
175x5
200x5
(Estimated max: 233.3kg)
Front Squats:
60x5
90x5x8
Pikes:
BWx3x12