12th Jan
Sprints 40m x10
13th Jan
Lower body assistance
Stiff-leg deads
48kg 3x20
GHR
3x15
Weighted situps
3x15 +12kg
14th Jan
Sprints 40m x10
15th Jan
On new power rack cos I got weights delivered through the week.
5/3/1 Bench: 3x3 week - 70kg for 9 reps
Chins: 6x10,9,8,7,6,10
Close Grip incline bench:
3x10 - 50kg
About 3 hours later:
5/3/1 Press: 3x3 week - 47.5kg for 10 reps
55kg 1x3
60kg 2x1 - PR
Weighted chins:
4x4, +20kg
Hang cleans:
ramped up to top set of 60kg x3
Shrugs:
3x10 - 85kg
So you’re training at home now? Sweet.
Oh yeah mate, it’s sweet. All the music, chalk, shouting… 
16th Jan
Squats - 3x3 week.
80kg - 11 reps
GHRs
5x15
Sumo rack pulls
worked up to 85kg 3x5
First time I’ve really tried sumo and it feels much easier on my back injury already. It feels more natural than conventional for me, I think I’m going to be a fan.
Sumo is great I pull both ways but prefer sumo. Good log I’ll be checking it out occasionally keep up the work.
18th Jan
Weighted dips
+18kg - 5x10
Pull Ups
6x8
Tri pushdowns
27.5kg 5x8
Holding DBs for time (gym was too crowded to do Farmer’s)
26kg per hand - 75 secs, 60 secs x4
19th Jan
Sprints x12
20th Jan
Lower Body Assistance
Leg Press 190kg
3x10 - rep and set PR
Stiff Leg DB deads
3x20 - 26kg each hand
GHRs
5x10
Few hours later:
Weighted Sit-ups
5x15,12,10,10,10 - +18kg
Foam Rolling
Funny story today, after my second set of leg presses (I’m making a bit of noise as you do with heavy weights and PRs, etc). I squeezed out the last rep and sat there panting for 30 seconds or so, at which time a guy comes around my machine to ask if I’m OK. I said “Never been better”. He gave me a weird look and walked off. Haha
21st Jan
Sprints x10 - got interrupted and didn’t finish last 2.
22nd Jan
5/3/1 Bench (3x5,3,1)
75kg - 7 reps
Chin ups
6x8
5/3/1 Press (3x5,3,1)
50kg - 9 reps
BB rows
4x15 - 50kg
23rd Jan
5/3/1 Squat (3x5,3,1)
85kg - 13 reps
100kg x1 (matched PR) - just flew up
110kg x1 (big PR) - went up pretty easily
120kg x1 (HUUUGGEE PR) - paused but grinded through
Sumo speed pulls for technique
60kg x lots
80kg x some
100kg 3x3
I set up a soft box at exactly parallel and touched it on every rep. The fact that I hit so many more reps and a huge PR today shows that obviously I was going much deeper than parallel previously, and my poundage was suffering for it. I was also practicing technique a lot today, taking tips from EFS’s So You Think You Can Squat series. I had cues such as ‘head back’, ‘chest up’ and ‘knees out’ and I reckon they worked pretty well. Onwards and upwards.
I took a video of the 120kg - I’ll get it up soon.
Sick job bro. 5/3/1 = PR city. Looking forward to that vid.
Here’s the vid:
I need to keep tight and stable when I take the bar out of the rack (I almost went down), and I wobbled a bit coming out of the hole. Lots to work on.
Apologies for the sideways vid but iPhone videos are shit, and I can’t figure out how to rotate them on a mac.
This should go better:
25th Jan
Upper body assistance
Weighted dips
+26kg - 5x9,9,8,8,8
Pull Ups
10x6
Farmers Walks
26kg per hand - 75m (PR), 60m. Got cut short by the gym closing early.
27th Jan
Sprints x10
28th Jan
Lower Body Assistance (Deload)
Leg Press
170kg - 5x10
Stiff Legs Deads
26kg per hand - 2x20
GHRs - 3x10