11/3/2013
10 days after injury
Squat
315x1-not bad, form a little off due to lack of confidence and frequency
Psquat
275x2x2
Bench press
230x1
190x5x5-bottom half reps
Deadlift
315x1
395x1-no pain, drifted forward slight;y due to being cautious
325x5x2-no pain, just winded
DB curl
40x20
Leg raise
x10x3
BW-224
12/3/2013
PSquat
225x2x4-felt immensely better today, technique was on, lower back slightly sore.
Pull-up
x5x3
DB curl
35x20
BW-220
80%er even if a light session
13/3/2013
Squat
325x1
Psquat
295x2
275x2
Bench press
235x1
200x5x3-bottom halfs
Standing OHP
135x1
115x5x2
Seated Row
200x10
160x10x2
DB curl
40x20
BW-220
-10% session. everything felt heavy and form did not hold up on squats. possibly due to terrible sleep last couple nights and stress from assignments.
15/3/2013
Squat
135x5
225x2
315x1-easy, but still not quite as strong from the bottom as iād like, though the right muscles are working again.
Bench press
225x2x4
add slingshot
275x2x3
Deadlift
135x2
225x2
315x1
405x1-easy, bit slow
345x5x2-very easy form held very well
Leg raise
x10x3
curl
30x20
Very solid 80%er
18/3/2013
Squat
135x3
225x2
315x1
340x1-all the right muscles working again, not quite explosive yet.Weight felt heavy on the back today but easy to squat. this is likely the result of too much messing around on the weekend giving me somewhat toasty mid-upper back.
Psquat
295x2x2-these feeling much better.
275x2
Bench
135x4
185x2
225x1
240x1-paused, reasonably easy
215x3x5-no problems, bench felt good today.
CGBP
185x6-called it, was tired at this point
Deadlift
135x4
225x3
315x1-called it here, mid-upper back toasted and quite tired at this point
Seated row
160x10x3
Curl
35x20
no vids today. no one to hold camera.
-real low side of an 80% day, felt fine overall but due to fatigue in back squats and deads were not as good ass they could have been.
19/3/2013
Psquat
225x2x3
245x2x2
275x1-pretty easy, brought grip in to index finger on ring, seemed to remedy lower back discomfort during walkout. will be continuing this
Pendlay row
185x5x3
Curl
35x20
Steady state cardio
20 min
BW-221
20/3/2013
Squat
135x3
225x2
315x1=everything feeling good here, explosiveness from bottom returning, positioning better than last day.
Psquat
295x2x3-feeling better, tighter in hole. should be right on track to be back where I need to be by monday.
OHP
45x5
95x3
115x2
140x1-easy
120x3x3
120x6
Bench-bottom half
185x5x3
Speed deads
315x1x3
Seated Row
180x10x2
160x10
Curl
40x20
Leg raise
x10x3-finding these help the tightness in the lower back.
Cardio
ellipitcal 20 min, lvl 10 HR 170-180 should come down as I get leanerā¦and start doing cardio on the regular.
BW-221
Solid 80%er
22/3/2013
Squat
135x3
225x2
315x1-easy, moved grip back to thumb on power ring, increased sitback, weight felt better, hamstring activation increased and I think Iām back to the way I was squatting prior to injury.
Bench press
135x5
185x2
225x2x4-feeling pretty good.
add slingshot
285x2-felt heavy
275x1
Deadlift
225x2
315x1
415x1-not bad, bit slow coming over the knees
370x3x3-easy, in full control entire time.
Seated row
180x10x2
160x10
DB Curl
35x20
Leg raise
x10x3
Solid 80%er.
23/3/2013
Psquat
225x2x4-effortless
OHP
145x1-easy
135x3,5
Light day
25/3/2013
Squat
315x1
350x1-easy, squat very solid.
Psquat
315x3x3 Volume PR previous best is one set of three.
Bench press
250x1-easy but not quick
230x3x4 Not bad, fairly quick considering the weight.
230x4-tougher, but strength was there
CGBP
185x10
135x15,12
GM
185x8x3
Pendlay row
225x5x3
Curl
40x20
50x10
Leg raise
x10x3
+10% day, everything felt light.
27/3/2013
Squat
315x4 PR+1 rep
Psquat
315x2x2-easy
OHP
150x1-strong
140x3x5-tired towards end
Seated Row
180x10x3-very strict, rows feeling strong
DB curl
50x16, bit tired
Solid 80%er
1/4/2013
Squat
315x1
365x1-easy
Psquat
325x3x3 PR+10lbs easy
Bench press
255x1 paused and easy
240x3x4 all paused, last set bit tough, all decently fast
CGBP
185x10,7
135x12-low rest
RDL
225x8x2
Seated row
200x10
180x10x2-easy stuff
DB curl
45x16
+10% day, everything felt light, form was right on.
2/4/2013
Psquat
225x2x5
OHP
155x1
145x1x3
Klokov press
95x5x3-these really work the shoulders hard. need to throw them in more often
Pendlay Row
225x5x3
DB curl
40x20
easy day.
3/4/2013
Squat
315x1-fairly easy, bit off balance
Psquat
275x3x3 Easy, watching depth closely
GM
185x8x2
Klokov press
95x5
115x3
135x1-not bad, bit slow.
Seated Row
200x10x2
180x10
DB curl
45x20
Leg raise
x10x2
30min steady state cardio
solid 80%er
BW-221
Squat
225x2
315x1
Bench press
225x2x3
add slingshot
225x8
245x8
CGBP
185x10
Benching felt strong today
Deadlift
405x1
440x1
415x2,1,1-note setting up and pushing more slowly off floor helps maintain position during lift. Does not seem to be the case when I dip and rip.
315x5
Seated Row
200x10x2
180x10
GM
225x8x2
DB curl
40x20
Leg raise
x10x3
Bw-221
Very solid session, high end of an 80%er.
8/4/2013
Squat
315x1
375x1-with commands. pretty easy
Psquat
335x2x2 PR+10lbs
Bench press
265x1-paused with commands
250x3x3
CGBP
185x10-easy
Deadlift
405x1x4-all with commands
GM
225x8x2
Seated Row
200x10x3
Leg extension
145x12x3
Pec deck
somex10x3
DB curl
45x20
Leg raise
x10x3
BW-223
High end 80%er. all the weights felt good.
10/4/2013
Squat
315x1
Psquat
295x4
OHP
160x1
Push press
155x3x3
Klokov press
95x5
115x3x3
BTN press
95x12x2
Seated row
200x10x3
Curl
40x20
Leg raise
x10x3
BW-221
solid 80%er.
12/4/2013
Squat
315x1
Bench press
225x2x2
Add slingshot
265x6-this gives me an excellent shot at 265x3 monday
225x8
CGBP
205x8
Deadlift
450x1-quite slow. Should do more box jumps and speed pulls
430x1
405x3
365x5
GM
225x8x2
Leg curl
95x10x3
Seated row
200x10x2
260x4
DB curl
40x20
Leg raise
X10x3
BW-222
solid 80%er
15/4/2013
Squat
315x1
375x2 PR+15lbs
Bench press
265x3 PR+15lbs
CGBP
185x10x2
Deadlift
315x3x3
GM
225x8x2
Leg curl
95x10x3
Seated Row
200x10x2
160x15
DB fly
30x12x2
DB curl
40x20
Leg raise
x10x3
Interval cardio
6rounds-was slightly nauseous after.
BW-222
Solid 80%er
17/4/2013
Squat
315x1-bit forward, leaning into quads bit much.
Psquat
275x2x2-easy, fixed positioning
Strict OHP
95x5
115x2
135x1
add belt and wrist wraps
160x3 PR+10lbs-first was good, second and third had bit of lean back and were bounced
Push press
165x3,2
Klokov press-done with low rest
95x5
115x3
95x6,5 -done as finisher with ~20seconds rest
Speed deads
225x2x2
315x1x5
225x1x5-playing with positioning
Box Jump
33"x1x5
Seated Row
200x10x3-getting easier
Leg curl
95x10x3
DB curl
35x20
Leg raise
x10x3
Intervals
6rounds
BW-224
Very solid 80%er
No videos today, everyone else is at the library.