25/03/11
press
55 x 5
62,5 x 5
72,5 x 11
Chins
lots of sets
26/03/11
Mouintain hike in the snow.
27/03/11
Deadlift
132,5 x 5
155 x 5
175 x 11
Felt like shit coming into this workout. I hit my rep goal and called it a day.
29/03/11
Bench
87,5 x 5
100 x 5
115 x 11
Incline
3 ascending sets
BW Chins
38 reps
OH Tri Extensions
3 sets
Overall a good session. Was hoping for 12 reps on my top set, but that wasnt happening today. Still, 11 reps is decent enough. Have been feeling a little beat up over the last few days. I managed to get almost 7 hours of sleep tonight, which is a lot for me, and that seemed to help some.
Also, I have been dropping a little weight over the last couple of weeks, which has been going pretty well. Basically, I just have a few protein shakes during the day, then a big meal in the late afternoon/early evening.
30/03/11
Squat
117,5 x 5
135 x 5
152,5 x 8
Good Mornings
4 light sets
Hammer Curls
2 sets
Decent session, wasnt quite feeling it today. I’ll probably run some hills later tonight.
01/04/11
Press
60 x 3
67,5 x 3
77,5 x 9
Chins
40 reps
Dips
50 reps
Good session. Dropping weight and gaining strength.
02/04/11
Had to train in a homegym without enough weights to do deads, so instead I did some of the ugliest powercleans ever performed in the history of iron sports.
Powercleans
40 x 3
60 x 3 x 3
70 x 3
80 x 3
90 x 3
100 x 1
70 x 5
02/04/11
Went back in and did some improvised speed deads
Speed DL
140 x 8 x 2
Barbell Curls
A few sets
03/04/11
Hill Sprints
6 x about 70 metres
05/04/11
Bench
95 x 3
107,5 x 3
122,5 x 7
Incl. DB Bench
30 x 10
32 x 10
34 x 9
36 x 7
DB Rows
30 x 10
40 x 20/15/15
My benching has been a little lame over the past month. I guess that is to be expected as I’m dropping some weight.
06/04/11
Squat
125 x 3
145 x 3
162,5 x 5
Back Extensions
BW x 10
+20kg x 20
+20kg x 15
+20kg x 15
“Natural” GHR
BW x 3 x 8
Hammer Curls
some weight x 3 x 6 - 10 reps
Weak squatting today, hopefully I�´ll redeem myself on my upcoming 5/3/1 week before the deload. I think the back extensions are gonna do my slightly funky lower back a lot of good.
09/04/11
Press
62,5 x 5
72,5 x 3
80 x 7
BW Dips
Lots
Chins
Lots
3 rounds x 2 minutes on the heavy bag.
Had trouble focusing, due to some personal stuff, but managed to perform reasonably well on my last set. Alternated between dips and chins, kept rest times low and worked up a good sweat. Finished up with three rounds on the heavy bag.
10/04/11 (morning)
Deadlift
150 x 5
175 x 3
195 x 1
Front Squats
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
Bizarre session. For some reason everything felt extremely heavy today, so I did as little as possible.
10/04/11 (evening)
Did a volume session.
Good Mornings
Light weight x lots of sets
Front Squats
Light weight x lots of sets
Barbell Curls
Moderate weight x lots of sets
EZ Curls
Light weight x 2 sets
13/04/11
Bench
100 x 5
115 x 3
127,5 x 4
Paused Bench
100 x 5
DB Row
40 x 20/17/14
Incl. DB Press
30 x 10
32 x 10
36 x 8
Elbows Out
16 x 10/10/8
Bench is weak these days. Hopefully the deload week will help.
15/04/11
Squat
135 x 5
152,5 x 3
170 x 1
Back Extensions
BW x 10
BW + 20 x 15/15/15
“Natural” GHR
BW x 2 x 5
Hammer Curls
26 x 8
28 x 8
30 x 8
This is fucking uncool. My bench and squat strength has plummeted into the pits of hell over the last month. In comparison, a month ago I squatted 167,5 x 6, today I only managed 170 x 1. Same story with my bench. As I mentioned earlier, I have been dropping weight, but this drop off in strength is just crazy. Im gonna take it very easy this deload week and increase my food intake a bit. Hopefully this shit will get sorted out.
16/04/11
Deload
DB Press
4 x 10
Chins
BW x 7 x 5
Triceps Push-downs
3 x 15
Kept it really light as it should, just aiming to get some blood flowing through my muscles. Increased my protein intake and calories some. Regarding squat and bench, I think Im going to drop down my training maxes some for the next cycle and build back up, hopefully I�´ll be back to my old PRs soon.
17/04/11
Deload
Good Mornings
Back Ext.
Pull Ups
Face Pulls
Curls
All light stuff. Kept rest periods to a minimum and got a sweat going.
18/04/11
Ran 7 hills.
19/04/11
Deload
Bench
60 kg x fuckload of 5 rep sets, working on form
Chins
A few sets
DB Incl. Press
30 x 10
32 x 10
34 x 10
Elbows out
16 x 3 x 10