Wednesday, 1 February, 2012
Log Clean and Press
1x1 @ 90kg
2x1 @ 95kg - PR (was 85kg)
1x1 @ 95kg - clean only, couldn’t lock it out
Straight Bar Push Press
5x4 @ 80kg
1x1 @ 90kg
Front Squat
2x3 @ 120kg - PR (was 110kg x3)
1x2 @ 120kg - bar slipped off my shoulders on rep three.
Thursday, 2 February, 2012
2a) Plate Loaded Seated Row
2x8 @ 180kg
3x6 @ 200kg - PR
2b) Seated Calf Raise
5x10 @ 90kg
That started out weirdly, but I’m glad I got the 125kg x6, and I’m glad I can hit 140kg whenever I want now. You know that it’s a good day when you PR on everything.
Ok so I just caught up on your log. Wow. PRs literally every session… thought I had you with my 320x3 above knee rack pull till you got 360. Sick.
I’m on the right road to having a slightly more comparable squat/bench though!
[quote]jake_j_m wrote:
Ok so I just caught up on your log. Wow. PRs literally every session… thought I had you with my 320x3 above knee rack pull till you got 360. Sick.
I’m on the right road to having a slightly more comparable squat/bench though! [/quote]
Don’t want to bust his secret out in the open, but sometimes he takes protein!
[quote]jake_j_m wrote:
Ok so I just caught up on your log. Wow. PRs literally every session… thought I had you with my 320x3 above knee rack pull till you got 360. Sick.
I’m on the right road to having a slightly more comparable squat/bench though! [/quote]
I’d like 400kg, but I’m not 100% sure how to get it on the bar.
Smolov works wonders!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Ok so I just caught up on your log. Wow. PRs literally every session… thought I had you with my 320x3 above knee rack pull till you got 360. Sick.
I’m on the right road to having a slightly more comparable squat/bench though! [/quote]
Don’t want to bust his secret out in the open, but sometimes he takes protein![/quote]
Can’t believe you’re going to try and tarnish my reputation like that.
Friday, 3 February, 2012
Trap Bar Deadlift
1x1 @ 225kg
1x1 @ 245kg
1x1 @ 265kg - PR
3x1 @ 245kg
Bench Press
1x3 @ 127.5kg - not sure what happened here, had to rack it
2x5 @ 127.5kg - PR (was 2x5 @ 125kg)
Anderson Squat
2x1 @ 300kg - PR
Dip Bar Leg Raise
4x12 @ Bw
Saturday, 4 February, 2012
Front Squat
120kg x1
130kg x1
135kg x1 - PR, 140kg soon.
3x2 @ 120kg
Push Press
80kg x1
90kg x1
100kg x miss - left it, shoulder was really hurting
Circus Dumbbell Clean and Press (reps = total done)
8x4 @ 32.5kg - PR, first time trying these
Counting default PRs? How cute.
[quote]phlegms wrote:
Counting default PRs? How cute. [/quote]
Dat ego boost.
[quote]SamMcLoughin wrote:
[quote]phlegms wrote:
Counting default PRs? How cute. [/quote]
Dat ego boost.[/quote]
I ate 6 bread sticks and some ham when I got home from work… Never eaten that combination of foods at that time of night. DEFAULT PR.
[quote]phlegms wrote:
I ate 6 bread sticks and some ham when I got home from work… Never eaten that combination of foods at that time of night. DEFAULT PR.[/quote]
if your clever enough with default prs you can pr every session 
Sunday, 5 February, 2012
Bench Press
132.5kg x4 - PR
2x3 @ 132.5kg
Deficit Deadlift
4x1 @ 200kg - PR
3a) Lat Pulldown
2x12 @ Pin #9
3b) Ab Wheel
2x6 @ Bw + 20kg - PR
Monday, 6 February, 2012
AM Session: 10:30-12:00
Back Squat
3x1 @ 170kg - PR (was 167.5kg x1, so it’s a new 1RM and volume PR)
1x3 @ 160kg - PR (was ? )
Rack Pull
-below knee-
2x5 @ 240kg (was 240kg x4, rep and volume PR)
PM Session: 21:20-40
1a) Circus Dumbbell
3x6 @ 37.5kg - PR
1b) Dip Bar Leg Raise
3x10 @ Bw
Tuesday, 7 February, 2012
Reverse Grip Bench Press
2x3 @ 110kg
2x2 @ 115kg
2x3 @ 120kg - PR
1x6 @ 100kg - PR
Plate Loaded Seated Row
5x10 @ 180kg - PR
Notes:
Decided to reverse grip today because I wasn’t so sure I’d PR on a regular flat bench and my shoulder and wrist have been bothering me, but neither of them do when I use reverse grip, so I went with it. Happy that strength levels are somewhat close. I’m keeping these in. Just did some seated rows and called it because I’m fairly tired.
Wednesday, 8 February, 2012
Log Clean and Press
3x3 @ 85kg - PR
Front Squat
4x3 @ 120kg - PR (was 2x3)
Wrist Curls
3x15 @ 30kg
Ab Wheel
2x6 @ Bw 20kg
Thursday, 9 February, 2012
2a) Plate Loaded Seated Row
5x10 @ 180kg
2b) Seated Calf Raise
5x10 @ 90kg
Notes:
I was trying to work to a 6RM or a heavy 2x6 and back off, but I underestimated my max on this and by the time I hit a hard six, I didn’t think I had enough left for a second set. On the bright side - I’m better at this than I thought I was.
Friday, 10 February, 2012
Deadlift
200kg x1
220kg x1 - came up slowly but was never in doubt of getting it
4x1 @ 200kg
Reverse Grip Bench Press
2x5 @ 115kg - PR
Anderson Squat (pin 18)
300kg x1
310kg x1 - PR
Lying Leg Curl w/ very slow negative
3x12 @ Pin #8
Saturday, 11 February, 2012
Front Squat to high box
2x2 @ 150kg - PR (was 145kg)
2x3 @ 140kg - PR
Overhead Press
4x5 @ 60kg
3a) Cable Bent Over Laterals
3x10 @ Pin #1
3b) Band Pull Aparts
3x12 w/ Mini band
Sweet PRs as per usual. Your bench technique couldn’t be more different from mine though haha! I’m a hand or so away from narrow grip with a much slower eccentric and hardly any arch… Perhaps I need to learn to bench… aha