9/11/2012
Squat
225x2x4
Deadlift
425x1
390x3x3
Push press
135x3
145x3
155x3
Seated Row
220x8x2
Hammer curl
45x10x2
BW-220
12/11/2012
Squat
295x3x3
245x3
Bench press
230x3x3
240x2x3
CGBP
185x10
Deadlift
445x1
415x3 PR+10lbs
Seated row
200x10x2
Hammer curl
45x10x2
BW-224
14/11/2012
Squat-Low bar, Knees out, Paused
225x2x4
Bench press
230x3x3
240x2x3
CGBP w band
165x1
185x1
220xF-couple more weeks or on a better day, pressing felt heavy today.
Deadlift
405x1
335x5
Note-must have put something out of place on third rep of 415 monday. Some pain only at lockout. Will be rolling/stretching ect till friday. Hopefully weāll be ready to do what needs to be done.
Pendlay row
205x5x3
Hammer curl
50x10
BW-223
16/11/2012
Squat
225x2x4
Bench press
225x2x3
Push press
135x2x3
Seated row
200x5x3
hammer curl
45x10x2
Notes-Back bothering me more than a little. left lower still hurts during any hyperextension.
19/11/2012
Squat
225x1
245x1
275x1
285x1
295x1
315x1-belt
Note-little-no pain on squats, small twinge upon unracking.
Bench press
155x3
185x3
225x1
235x1
245x1
260x1
CGBP
170+bands x3x4
170x10
Deadlift
225x1
315x1x2
Seated Row
180x10x2
Hammer curl
45x10x2
BW-224-heavy from weekend
Notes-Lower back still somewhat painful on deadlift lockouts, though no pain on squats. will continue to stretch, roll, massage ect, hoping to be back pulling pain free by wed, but only time will tell.
20/11/2012
Squat
225x1
245x1
265x1
285x1
295x1
315x1 belt-thinking this will be my daily min for the week
Bench press
135x5
185x3
225x1 paused all reps for 225+
235x1
245x1
260x1 Deciding that 250 will be daily min for bench.
Seated Row
180x10x2 strict
Hammer curl
40x10x2
BW-221
Notes-Laid down on foam roller last night and lower back popped right back into place. pain was reduced immediately. No pain at all on Squats, no pain on benching ect, Hoping to pull some weight tomorrow.
21/11/2012
Squat
225x1
245x1
275x1
295x1
315x1 belt
Bench press
pause all weights 225+
225x1
245x1
260x1
245x3
CGBP
210x5x2
Deadlift
315x1x2
365x1x2
405x1x2 belt
Seated Row
180x8x2
200x8
Hammer curl
35x16x2
BW-221
22/11/2012
Squat-felt somewhat tight and stiff today.
225x2
245x1
275x1
295x1 belt
315x1 belt-tech was off here due to tight hips.
Bench press
185x3
225x1 P
245x1 P
260x1 p-bit slow
Incline DB press
90x3 PR-haven;t done these in an eternity, buddy bet me a dollar I couldnāt make 4, he was right.
Deadlift
225x2
315x1
365x1x2
275x2 hook grip
No noticeable pain on deads, weāll see what tomorrow brings.
Hammer curl
35x10x2
BW-221
23/11/2012
Squat
225x1x2
275x1
295x1
315x1-Belt
Bench press(Kg)
70x5
85x3
100x1
110x1
115x1
CGBP
100x3x2
Deadlift
225x1x2
315x1x3
435xf-using the stiff bar, everything felt as though it were glued down.
Chest supported row
90x10x3
Hammer curl
45x10x2
BW-219 stripped down.
26/11/2012
Squat
225x1x2
275x1
295x1-belt
275x2x2 belt, paused second rep of first set, and both reps of second set.
Bench press
135x3
185x3
225x1
250x1-this was fast and easy
205x5
225x5
CGBP
175x2x3 w bands
Deadlift
225x2
315x2
365x1x2
RDL
225x8x3
Pendlay row
225x3x3
Clean and press
135x4x2
Hammer curl
40x10x2
BW-223
27/11/2012
Squat
225x2x4 paused
Clean and press
135x4x3
Seated Row
220x8
180x10x2
Hammer curl
40x10x2
Box jump
28?x1x10
BW-222
28/11/2012
squat
295x1
315x1
285x2x2 Paused
bench press
250x1
235x5
CGBP
225x3x2
Deadlift
405x1
315x5x3
clean and press
135x5,5,2
Pendlay Row
225x3x2
Hammer curl
40x10x2
BW-223
29/11/2012
Squat
225x2x4 paused
Bench press
185x5x3 bottom half reps, paused at bottom
Seated row
180x10x2
Hammer curl
40x10x2
Box jump
32"x1x10
BW-222
30/11/2012
Squat
225x1x2
275x1
315x1
335x1
295x2 paused
Bench press
250x1
225x3x2 bottom half reps
CGBP
185x10 paused last rep
Deadlift
405x1
365x1
315x1x2
Clean and press
135x6-tie PR
Seated DB press
55x10-will be working up on these for reps, shoulders need a good amount of work
Leg press
3pps x10
4pps x10x3
Pull-up
BWx6x2
Seated Row
180x10x2
Face pulls
65x10x2
Hammer curl
40x10x2
Box jump
28"x1x10
BW-223
12/1/2012
Pause squat
225x2x4
Wide grip bench
185x4
225x2
235x1
240x1
225x2
Shrug
405x5
455x5
495x3x10
Rack deads from just above knee
495x3
495x1x9
Leg raise
10,10
Hammer curl
40x10
BW-224
3/12/2012
Squat
225x1
275x1
315x1
335x1
295x3P PR+1 rep
275x5P PR+3 rep
Deadlift
315x1
405x1
315x5x3
Bench press
255x1
240x3
Wide grip bench
185x5x2
CGBP
185x10x2
Leg press
4pps x10x3
Seated row
180x10x2
Hammer curl
40x10x2
BW-223
4/12/2012
Seated DB press
55x13 PR+3 reps
Shrugs
495x3x10
Bench press
185x3
225x3
Seated row
160x10x2
Hammer curl
40x10x2
BW-224
5/12/2012
Squat
275x1
315x1
335x1
355x1
Pause squats
315x1 PR+20lbs
295x2
Deadlift
315x1
405x1 Lower back feels pretty well fine at lockout now, nearly ready to go back to repping heavy, as soon as 405 is fast again.
335x5
315x5
Bench press
225x2x3
Wide Grip BP
185x5x2
CGBP
205x9 PR+10lbs hoping for 10 Friday
135x10
Pendlay rows
225x3x3
Hammer curl
40x10x2
Leg press
4pps x10x3
Leg raise
3x10
BW-223
6/12/2012
Pause squat
225x2x4
Seated DB press
55x15 PR+2reps
Clean and press
132x8 PR+2reps
Rack pull
495x1x9
495x3
BW-224
7/12/2012
Squat
275x1
315x1
355x1
Pause squats
315x1
225x2
Deadlift
315x1
405x1
335x5
Bench press
225x2x3
Wide Grip BP
185x5x2
CGBP
205x5 tired from shoulder work
135x10x2
Hammer curl
40x10x2
Leg raise
3x10
Box jump
32?x1x10
36?x1x2
BW-224
10/12/2012
Squat
275x1
315x1
335x1
Pause squats
305x2 PR+1 rep
275x2
Deadlift
405x1-back felt much better. Need to remember to breathe into belly
335x5-easy
Bench press
225x3x2
235x2x2
Wide grip bench
185x5x2
CGBP
205x5-tired
Pendlay row
225x3x3
Hammer curl
40x10x2
Leg press
4ppsx10x2
Leg raise
3x10
BW-225
11/12/2012
Pause squat
225x2x4
Shrug
495x3x10
Seated DB press
40x10
65x10 PR+2 reps
Pendlay rows
135x10x2
Hammer curl
50x10x2
12/12/2012
Squat
315x1
335x1
Pause squat
315x2 PR+1 rep
275x2
Deadlift
405x1
345x5
Bench press
225x2x3
245x1x2
Wide grip bench
185x5x2
CGBP
185x10
135x10
Seated Row
180x10x2
Hammer curl
50x10x2
Leg press
4ppsx10x2
Leg raise x10x3
13/12/2012
Clean and press
140x6 PR+5lbs
Pause squat
225x2x4
Rack pull
495x1x7
495x3
Seated DB press
65x12 PR+2 reps
Pendlay rows
225x3x3
Hammer curl
40x10x2
Box jump
32"x1x10
Feelin pretty good.
14/12/2012
Squat
315x1-deep and easy
335x1 easy
Pause squat
315x2
295x2x2
Bench press
225x2x2
Wide grip
185x5x2
CGBP
185x5x2
Deadlift
405x1
Pendlay row
225x3x3
Hammer curl
50x10x2
Leg press
5ppsx10x2
Leg raise
x10x3
BW-hanging steady at 226