27/9/2012 session #2
Deadlift
275x2
315x2
375x1x8 completed all deads in under 5 minutes
Bench press
245x1x4 paused
CGBP w bands
145x3
155x2
175x1
185x1
195x1 PR+10lbs
BTNPP
155x2x3
Barbell row
155x10x2
Notes-Night session was completed in less than 1hr, as I had to lift this night due to unforeseen circumstances Friday.
1/10/2012
Squat
295x3x5
Bench press
225x3x3
235x2x2
185x3x2-dropping to this until it gets faster.
CGBP w/band
155x3x5
CGBP
185x8,4,3 =15RP add weight next time
Deadlift
385x1x5
315x3x3
BB row
225x8,6,4=18rp add weight
BW-231.5 wooo, down after carbs on weekend
3/10/2012
Pause Squat
225x2x4
Bench press
185x3x3 reasonably fast
195x3 still fast
205x2x4 still felt very easy. Plan for Monday will be 195x3x4, 205x2x2
CGBP w/band
200x1 PR+5lbs
Deadlift
385x1x5
385x2
315x3x3
Seated DB press
55x8,7,5=20rp
BB row
235x8,6,3=17rp
DB hammer curl
45x12x2
BW-229.5
5/10/2012
Deadlift
385x1x4-quit after this, deadlifting early in the morning sucks due to soft hands, grip was going
315x3
Strict press
115x3x5 fairly easy in spite of doing shoulders 3 days in a row
BTNPP
155x2
165x2x3-not bad
Shrug
405x5x3
Squat
225x2x3 trying to keep knees out, feeling tight in adductors and hips
BB row
245x8,6,5=19rp
Seated Row
220x5
240x5
200x5
DB hammer curl
55x10x2
BW-231-had loads of salt last night
8/10/2012
Squat
305x3x3
Bench press
185x3x2
195x3x2
205x3x3
185x3x2
CGBP
155x3x3 w/bands
190x8,4,3=15rp
Deadlift
395x1x4
BB row
255x8,6,5=19rp
hammer curl
50x10
BW-230
10/10/2012
Squat
225x2x4
Bench press
185x3x2
195x3
205x3x3
215x2x3
CGBP
205+band PR+5lbs
Seated DB press
65x8,5,3=16rp
Deadlift
395x1x5
405x1
315x3x3
Seated row
220x5x3
180x10
Hammer curl
50x10x2
BW-226.5
10/12/2012
Deadlift
405x1-very very easy
455xfx4 closer each time, feel like the strength is there, starting progressive cycle monday, insanely pissed that I keep missing this.
Squat
225x2x3
255x2
Strict OHP
120x3x5
BTNPP
155x2
175x2 PR+10lbs
185x2 PR+20lbs
Deadlift row
225x3
275x3x2
Hammer curl
50x10
BW-229
13/10/2012
Deadlift
415x1
455xfx2
405x1x3
445xf
275x5x5
BTNPP
185x2
195x1 PR+10lbs
RDL
225x6,8
BW-228
15/10/2012
Squat
315x3x3 volume PR
Bench press
200x3x3
210x2x3
CGBP
bands 165x3x4
250x2 PR
Deadlift
415x1x4
1 arm deadlift
315x1-strained something in my lower back on this, hoping it recovers enough to lift Wednesday. thinking it is the right quadratus lumborum, did not continue workout, will report back soon if it worsens, but for now iāll be rolling and stretching it.
BW-228
17/10/2012
Box Squat
225x3x3
Squat
225x1-Back feels fine
Bench press
200x3x3
210x2x3
225x1
add slingshot
275x3
CGBP
210x1w/doubled mini bands PR+5lbs
Seated DB press
70x8
Speed deads
275x2x4
Seated Row
200x10x2
Hammer curl
50x10x2
BW-227
19/10/2012
Deadlift
365x1
295x5x5
Squat
245x2x3
Strict press
125x3x3
95x6
-Gym was so hot and humid this day, called it a day
BW-225
22/10/2012
Squat
225x3 to bench
remove bench
275x1
330x1
365x1
405x1 PR+20lbs
225x8
Bench
225x1
205x3x3
215x2x3
add slingshot
275x4
Deadlift
425x1x2
365x3
DB row
90x10x3
Hammer curl
45x12x2
Box jumps
32" x1x12
BW-228
24/10/2012
Box Squat
235x3x3
Bench press
205x3x2
215x2x2
CGBP w/ dub mini
155x2
185x1
210x1 easy
Bench press
225x8 PR+1rep
Deadlift
405x1
455x1 PR+15lbs
475x1 PR+35lbs
Pullup
BW+25 x4x2
BW+45 x2
BWx8
Hammer curl
55x10
45x10
Box Jump
32"x1x10
Sprints
50x4
BW-227
26/10/2012
Bench press
255x1
275x1
295xf Not far off.
Box jump
36"x1x3
Deadlift
405x1
500xf Soonā¦
315x5x4
365x5
Squat
265x3
OHP
125x5x2
Seated DB press
65x8
Hammer curl
55x10
BW-227
29/10/2012
Squat
275x3x3
230x5x2
Deadlift
435x1
405x3x2 PR+1rep
Bench press
220x3x3
230x2x3
CGBP w/band
175x3x3
DB row
95x10x3
Hammer curl
45x12
BW-227
Note-smashed my foot on a TV set Saturday, left foot little toes slightly swollen and bruised, somewhat painful to walk in street shoes but no pain in chucks. hopefully the swelling/bruising goes down by Wednesday, and the hurricane does not blow my house down or make them close the gym.
31/10/2012
Box Squat
245x3x3
Bench press
220x3x3
230x2x3
CGBP w/miniās
215x1 PR+5lbs
Deadlift
425x1
405x4 PR+1rep
BB row
275x8x2
Seated Row
220x5x2
Hammer curl
55x10x2
BW-223-finally going down again
1/11/2012
Bench press
225x5
Clean and press
155x1x2
145x1x2
Klokov press
105x3x2
95x3x3
95x10
Clean and push press
135x1
155x1
175x1
195x1 PR+10lbs
205x1, missed the press, PR+10lbsfor cleans though
BW-223
2/11/2012
Deadlift
405x1
365x3x5
Squat
225x2x2
Bench press
225x3
GM
135x10x2
Pulldown
160x5x3
DB curl
45x10
BW-221.5
5/11/2012
Squat
285x3x3
235x5x2
Bench press
225x3x3
235x2x3
CGBP
185x10
Deadlift
435x1
405x4.5 weāll get 5 soon.
DB row
100x10x2
Hammer curl
40x10x2
BW-224
7/11/2012
Bench press
245x3
235x3x2
add slingshot
275x3
295x1
CGBP
200x2 w bands
Squat
bunch of high/low bar squatting with 185-225 working on keeping knees out.
Deadlift
425x2 PR+5lbs
Seated Row
220x8x2
Hammer curl
35x10x2
BW-221