7/5/2012
Deadlift
380x1
425x1-not in the plan, someone insisted I outpull the kid I was trading sets with; felt like 90% with no belt should feel, easy but not fast
315x5x2 second set not filmed
Strict press
130x5x2
Klolov press
95x3
105x3x5 PR+5lbs
Squat
225x2x5
DB row
85x10x4
Hammer curl
55x10x3
Cosgrove complex with 40kg-this sucked
BW-241
7/9/2012
Bench press paused
110x1x5
105x2x5
100x3x5
Wide grip
97.5x4 paused PR
Close grip
70x10x3
Squat
250x2x6
GM
250x3x3
pin squat
355x3x5
Shrug
445x5x5
DB row
85x10x5
BW-242
13/7/2012
Deadlift
390x1-easy
335x5x2
Strict press
135x5x2
Klokov press
110x3x5 PR+5lbs
Squat
250x2x4
DB row
85x10x3
Hammer curl
45x10x3
BW-242
16/7/2012
Bench press paused
112.5x1x5
107.5x2x5
102.5x3x5
Wide grip
97.5x5 PR+1rep
Close grip
75x10x3
Squat
255x2x6
BB row
165x10x5
Hammer curl
45x10x3
20/7/2012
Deadlift
405x1-damn this felt heavy, decided to try it again
405x1-felt much better
365x3x2
Strict press
140x5
Klokov press
115x3x3
Squat
225x2
275x1
315x1
DB row
85x10x3
Hammer curl
55x10
65x8,10
BW-242
23 07 2012
Bench press
115x1x5
110x2x5
105x3x5
Wide grip
100x4 PR+2.5kg
Close grip
75x10x3
Squat
315x1x6
DB row
95x10x5
Hammer curl
65x10x3
27-07-2012
Deadlift
415x1 this was decent
380x3x2-wow, way too easy.
Strict press
140x5
Klokov press
120x2x3 PR+5lbs
Squat
315x1x2
275x1x4
Shrug
455x5x5PR+20lbs
Pendlay row
245x3x5
Seated Row
150x10x3
Hammer curl
50x10x3
Monday July 30
Bench press
117.5x1x5
112.5x2x5
107.5x3x5
Wide grip
100x5 PR+1rep
Close grip
100x4x3 volume pr
Squat
315x1x6
Seated row
200x10
150x10x2
Hammer curl
55x10x3
Friday august 3
Deadlift
315x1
425x1
405x2x2-volume pr
Strict press
145x3
Klokov press
125x2 PR+10lb
115x3x3
105x3
95x3
Squat
-bunch of random singles trying to improve form. Lower back rounding keeps throwing me forward on heavier squats
DB row
85x10x2
Hammer curl
50x10x3
6/08/2012
Bench press
120kgx1x5
102.5x2x3
100x2
Slingshot bench
132.5kgx2x2
135x2
Wide grip
75x5x3
Close grip
105x3x3
Squat
225x1x4-form work
275x1x3
DB row
85x10x3
hammer curl
45x10x3
bench row
50x12x3
10/08/2012
Deadlift
435x1
425x1
405x1
365x1x2
315x1
315x3
Push press
150x3
Klokov press
135x1 PR+10lbs
115x3x5
Squat
275x2x2
315x1
DB row
85x10x3
bench row
50x12x3
Hammer curl
45x10x3
BW-243
13/8/2012
Bench press
117.5x3
110x3x2
100x5x2
100x4
Close grip
75x10
90x5
100x4
Klokov press
95x3x5
Squat
275x3x5
Pendlay row
225x3x5
Hammer curl
45x10x3
17/8/2012
Deadlift
315x1
365x1
445xfx2
385x2
365x1
365x2-straps-oh yeah, straps suck
365x1
315x1x2
Klokov press
140x1 PR+5lbs
115x4 PR+1rep
115x3x4
95x3x5
Squat
275x3x5
GM
135x10x3
DB row
85x10x3
Hammer curl
45x10x3
20/8/2012
Bench press
117.5x2
100x3x3
105x2x3
Close grip
100x4 pause last rep, had ~6-7 if Pushed it
Deadlift
365x1-bent bar threw me off too much.
Squat
275x3x5
GM
135x10x3
Close grip pulldown
130x10x5
hammer curl
65x10
45x10x2
Note-pulled something in back of shoulder a week ago, possibly at work, Klokov press and bench hard to push due to the pain, hoping it fades before Friday.
24/8/2012
Deadlift
315x3x3
335x2x3
Klokov press
150xfx2
145xf
115x5 PR+1rep
115x3x4
Squat
275x3x3
Pulldown
150x10x3
Hammer curl
45x10
27/8/2012
Bench press
100x3x3
105x2x3
close grip
100x4
Squat
275x3x2
225x3
Deadlift
405x1
cut short due to shoulder bugging me, sorry for making you guys wait so long for this one.
7/9/2012
Squat
315x1
Bench press
225x2x2
245x1-felt heavy
Deadlift
405x1 reasonably easy
455xfx2
Klokov
125x3x2
135x1
BTNPP
155x2 easy
BW-237
10/9/2012
Squat
275x3x3
Bench
215x3x2
225x2x2
Close grip with bands
135x3x3
135x10 no bands
Deadlift
330x3x2
345x2x2
Squat Lockout with 5 count at top
405x3
495x3
585x3
675x1
585x3x3
Klokov press
85x5x5 volume PR
BW-237
12/9/2012
Pause Squat
225x2x6
Bench press
200x5x3
Close w/bands
135x3x5
135x10 no band
Deadlift
330x3x3
345x2x3
Klokov press
85x5x5
Seated Row
140x10x3
Hammer curl
25x10x2
BW-235
14/9/2012
Squat
225x2x5
Deadlift
405x1
365x1x4
Klokov press
125x1x2
105x3x2
GM
135x10x3
Squat lockout holds
315x5seconds
405x5seconds
495x5secondsx3
585x5secondsx2-Knotting in brachialis was too severe to continue, Rolled the crap out of arms all weekend
Hammer curl
25x10x2
BW-235
17/9/2012
Squat
275x3x5
Bench press
215x3x3
225x2x3
CG w/band
140x3x5
140x10 no band
Deadlift
365x1x5
Seated row
140x10x5
Hammer curl
40x10x2
BW-237
20/9/2012
Pause Squat
225x2x5
Bench press
200x5x5
CGBP w/band
140x3x5
Deadlift
365x1x6
Note-I believe my positioning has been off for these lately, and am planning to do form work upon the morrow to adress this, also could not seem to get tight this day, excessive strain upon the hamstrings indicates my positioning at the start is likely farther forward than it should be.
Seated Row
140x10x3
Hammer curl
40x10x2
BW-234
21/9/2012
Deadlift
365x1x8
275x3x3
Squat
225x2x4
Klokov press
105x3x3
105x6 PR
BTNPP
155x2x5
Squat lockout
585x1x5 for ten count
GM
135x10x3
Seated Row
140x10x5
Pulldown
120x10x5
barbell curl
barx50-hoping this helps the knotting in my brachialis
BW-236
24/9/2012
Squat
285x3x4
315x3 PR+2reps
Bench press
220x3x3
230x3x3
CG w/band
145x3x5
145x10
Deadlift
375x1x5 felt slow on the singles, thinking this is due to tired lats/legs from heavy squat, will report back Wednesday
275x3x3
Seated Row
140x10x5
Hammer curl
40x10x2
BW-233
26/9/2012
Pause Squat
225x2x4
Bench press
205x5x5
CGBP w/bands
145x3x5
Deadlift
375x1x6
Pendlay rows
225x3x5
Face pull
65x10x2
Hammer curl
55x10x2
BW-234
27/9/2012
Power clean
135x1
140x1
145x1
150x1
155x1
160x1
165x1
170x1
175x1
180x1
185x1
190x1 PR+5lbs
195x1 PR+10lbs
200xf
BW 232.5