20/02/11
- Deload -
Did some cleans and DB rows. Keep rest periods very low and worked up a sweat.
22/02/11
Had my first conditioning session today. Did 5 hill sprints. My conditioning is piss poor right now, looking forward to change that.
Squeeze my lizard!
26/02/11
Press
52,5 x 5
62,5 x 5
70 x 11
Dips
Worked up to BW + 25 x 11
Chins
lots
DB Extensions
some
The weights felt really heavy until I began my last set. Thought it was gonna be a shitty session, but it turned a pretty good.
27/02/11
Deadlift
130 x 5
150 x 5
170 x 12
Front Squats
6 sets of triples
DB Curls
Worked up to a top set
Another good session. Left a rep or two in the tank. Form is tight and my back is feeling good.
01/03/11
CG Bench
80 x 5
100 x 5
112,5 x 11
Incl. Bench
60 x 5
80 x 5
90 x 9
Chins
BW x some x some
Overhead Cable Ext.
2 warm up sets, 1 top set.
Happy with my bench performance. Failed to set any PRs on accesory work, but as long as I PRed on bench, Im satisfied. Had bar path problems on incline bench, still getting used to this movement. Weak as shit on chins, Ive got to start taking them more seriously from now on. Squats tomorrow, possibly hill sprints too, if time permits it.
Squat
115 x 5
132,5 x 5
150 x 7
Good Mornings
5 x 5 ramping weight
“Natural” GHR
2 sets, didnt count reps
Squat performance was fucking terrible. My squat has been in steady decline the past four weeks it seems. If things dont improve by the end of this cycle, I´ll probably lower my training max some and build back up. Did so called natural GHR today for the first time, felt good. I think Im gonna stick with them for a while.
02/03/11 (evening)
Did 9 hill sprints.
03/03/11
Very light recovery jog.
Just enough to get the blood flowing. My shins are beat to shit from the hill sprints last night. I can already ascertain that they are going to make me fucking awesome.
04/03/11
Press
57,5 x 3
65 x 3
75 x 9
Dips
BW x Lots
DB Row
60 x 10
Good session. Didnt have access to a rack, so I had to clean the weight to press it. Had no means of adding weight to the dips, so I ended up doing 6 or 7 high rep sets.
Afternoon:
Deadlift
140 x 3
160 x 3
180 x 8
Front Squat
Lots of triples
DB Curls
Couple of sets
Evening:
5 x 100m hill sprints
Good sessions. I am now doing every rep on deads from a deadstop in order to maintain my strength off the floor. Hill sprints were awesome and brutal as always.
CGBP
92,5x3
105x3
120x10
Tried to really focus on keeping my upper back tight and it seemed to really pay off.
Looking good man. Looks like we’re pretty close on some lifts, with you a bit better on squats.
Thanks. Yeah, i noticed that our lifts are pretty close. Squats have always been a weak point for me too.
Squat
122,5x3
140x3
157,5x8
Some good mornings
Some GHRs
Ran 10 hills
Had a few more reps in me on the squats, but the bar rolled out of position and put too much pressure on my wrists. Might try high bar squats next week. Hill sprints were hard, but i can definitely feel my conditioning improve.
12/03/11
Press
77,5 x 7
Dips
Chins
13/03/11
Deadlift
150x5
170x3
190x7
13/03/11
Ran 11 hills.
15/03/11
Bench
100 x 5
112,5 x 3
125 x 5
Incline Bench
Worked up to 90 x 10
Chins
BW x lots of sets
OH Tri Ext.
Worked up to a 17 rep top set
Pathetic performance on the bench, however last bench session was a really good one, so I’m not too concerned.
Squat and hill sprints tomorrow. Looking forward to deloading.
17/03/11
Squat
132,5 x 5
145 x 3
167,5 x 6
GHR
2 x 10
H. Curls
A few sets
Good session. Moved my grip out a bit, which made it a lot easier to lock the bar in place and stay tight.
18/03/11
Deload
Powercleans
Worked up to 110 kg for a single.
Db rows
40kg x 2 x 20
20/03/11
DeloAd
did a few light sets of dips and tri extensions
Deload
Db bench
Chins
Tri ext