10/6/2013
Squat-no pain, form improving
185x5
205x4
245x3x2
280x2x5
Bench press
150x5
180x4
210x3x2
240x3x5
CGBP
165x10x2
135x10
Front squat
160x3x2
190x3x2
210x2x2
GM
135x5x5
Seated Row
140x10
160x10x2
DB curl
40x20
HIIT
6 cycles
BW-101.9kg
12/6/2013
Deadlift to knee
225x3
275x3
315x3x2
335x2x4-felt great, something funny on very last rep of last set, think it was a cramp though. Lower back feels fine
Bench press
155x6
185x6
195x6x4
Pec deck
somex10x3
Rack pull from knee
245x4
295x4
335x4x2
355x4x4
Seated Row
160x10x3
DB curl
40x20
BW-101.4kg
14/6/2013
Squat
185x5
225x3
245x3x2
280x2x5
Bench press
155x5
185x4
210x3x2
240x2x2
225x3
195x3
165x7
Squat
185x5
210x5x2
245x4x4
GM
135x5x5
Pec deck
160x10x3
Seated row
160x10x3
DB curl
40x20
Leg raise
x10x3
BW-101.5
low end 80%er, not sleeping enough, and not dieting hard enough. need to be 91kg by august 1st
Squat felt decent,second round was tiring but not hard. bench was good.
17/6/2013
Squat
185x5
225x4
260x3x2
295x2x4
Bench press
155x5
180x4
210x3x2
240x3x6-need to rest a bit more between sets
CGBP
165x10x2
135x10
Squat
185x5
210x3
245x3
275x3x4
Seated Row
160x10x2
180x10
Pec deck
160x10x3
Leg raise
x10x3
DB curl
40x20
BW-101.4
Solid 80%er, back feeling pretty good.
19/6/2013
Deficit pull-standing on 25lb plate
225x3x2
265x3x2
295x3x4
Bench press
150x5
180x4
210x3x2
240x2x3
255x2x2
240x3x2
feeling like the bench is getting stale, could be lack of sleep though.
rack pull
265x4
315x4x2
365x3x2
405x6
Peck dec
160x10x3
DB curl
45x20
Leg raise
x15x2
BW-100.1kg
solid 80%er overall back feeling good.
21/6/2013
Squat
185x5
210x4
245x3x2
280x3x6 Paused 3rd rep of last few sets, not bad.
Bench press
150x5
180x4
210x3x2
240x3x7-not bad, gripping bar harder and moving grip back to middle finger on ring made big difference
Seated Row
160x10x2
200x15
Pec deck
160x10x3
DB curl
35x20x3
Leg raise
x15x2
BW-104.5kg-day after cheat, was 99.9 yesterday.
Solid 80%er.
24/6/2013
Squat
185x5
205x4
245x3x2
280x3x5- felt off at first,like i was leaning to one side, stretched, released tight piriformis, issue resolved.
Bench press
155x5
185x4
225x4x5
Front squat
135x5x2
175x4x2
210x1
GM
135x10x3
Pec deck
100x50
DB curl
35x20
Leg raise
X20
BW-102kg
Low side of an 80%er, gym was hot, squat felt odd, right hip flexor slightly sore.
26/6/2013
Bench press
155x5
185x4
210x3x2
240x3x2
255x2x3
210x5x2
185x4
155x5
Deadlift
225x3
275x3
315x3
355x3
375x1-missed second, hamstrings need a lot of work
315x4
315x3x4
Seated Row
160x10
180x10
200x10
DB curl
30x10x3
Superset with
Pushdown
60x10x3
Leg raise
X20
BW-100.5
Solid 80%er
Changing training as of Friday, will be squatting to comfortable single and doing paused backoffs Monday and Friday, benching heavy Monday, speed/slingshot Friday, deadlifts 5 triples Monday Wednesday and Friday, adding 10lbs/week to work on technique.
28/6/2013
Squat
135x2
225x2
315x1 paused-plenty of room
275x3x3 all paused not bad
Bench press
155x5
205x2
225x2 paused
add slingshot
225x10,8 paused
Deadlift
315x3x5-needs more hamstrings
Seated row
160x10
180x10
220x10 PR
pressdown
60x10x3
DB curl
35x10x2
25x10
BW-101kg
high end 80%er, in spite of starting out shitty and being rushed.
30/6/2013
Pause squat
325x1
285x3x3
These were a bit tougher, but still a bit of room
Bench press
135x5
185x2
225x1 paused-fairly quick
185x5x5-Bottom half reps
CGBP
165x12
Deadlift
325x3x5
RDL
225x10,6
Seated Row
180x10
200x10
DB curl
40x20
BW-103.4
Solid 80%er, bench not quite in the groove yet.
2/7/2013
Pause squat
335x1-easy
295x3x3
OHP
95x5
115x3
135x2
155x1
95x12
Push press
155x2
Deadlift
335x3x5
Seated Row
160x10
200x10
220x8
Leg curl
95x10x3
DB curl
45x10
BW-101.9kg
Solid 80%er, crushed everything, bit tired on the deads
4/7/2013
Pause squat
345x1 PR+10lbs
305x3
305x2x2
Bench press
135x5
185x3
225x2
add slingshot
225x9,8
Deadlift no belt still
345x3x3
BB row
135x10x2
GM
135x10x2
BB curl
45x30-forearms get tired way before biceps.
HIIT
6 cycles
BW-100.8kg
Solid 80%er, Back is nearly 100%, hamstrings still lacking a bit. Squat feeling really good.
8/7/2013
Pause squat
135x3
225x1
295x1
add belt
355x1 PR+10lbs
315x2x3
Bench press
135x5
185x2
205x1
235x1
195x5x5
CGBP
185x7-tired
Deadlift-still no belt
225x3
315x2
355x3x3
Seated Row
160x10
200x10x2
Leg raise
x20
BB curl
barx30
HIIT
6 cycles
BW-103.4
Solid 80%er, squat feeling good, bench finally coming around, deadlift really getting back in the groove. hereās hoping it all comes together for september.
10/7/2013
Pause Squat
135x3
225x2
275x1
add belt
315x1
365x1 PR+10lbs
325x2x2
OHP
135x3x3
Deadlift
225x2
315x2
365x2
add belt
365x2-much easier
Seated Row
200x10x2
160x15
Leg raise
x15x2
BB curl
barx30
BW-102.2
Solid 80%er, squat feeling very solid, Deadlift starting to really feel like it should, meet prep starts monday.
12/7/2013
Pause squat
135x3
225x2
add belt
315x1
375x1 PR+10lbs
315x2
Bench press
135x5
185x3
225x2x2
add slingshot
225x8x2
Deadlift
225x1
315x1
add belt
405x1-first one post injury bit slow off the floor but still not bad.
315x5
Seated Row
220x10
200x10x2
Leg raise
x15x2
Machine curl
70x20
HIIT-6 cycles
BW-101.3
Solid 80%er, meet training starts monday
15/7/2013 meet training week 1 day 1
Squat
135x2
225x2
300x1
265x5x2
Bench press
135x5
185x3
225x1
185x5x5 paused bottom half reps
Deadlift
225x2
315x1
365x1
295x5x3
Pull-up
x5x3
Leg raise
15x2
BB curl
barx30
HIIT
6cycles
BW-100.3kg
low side 80%er, got the planned work in, but was tired after the squats, should improve by week 3
17/7/2013
Pause Squat
315x1
275x3x3
OHP
120x1
100x5x5
Speed deads
315x1x6
Seated Row
220x5
240x5x2
BB curl
95x8
Leg raise
x20
HIIT
6 cycles
BW-99.7
Solid 80%er, pressing needs work.
19/7/2013
Squat
315x1
Bench press
225x2x2
add slingshot
225x8x2
CGBP
175x10
Deadlift-no belt
365x1
295x5x5-not bad, form looked good
Seated Row
160x10
260x5 PR+20lb
220x10
Leg raise
x20
BB curl
95x10
Hiit-5 cycles
BW-99.5kg
Solid 80%er, everything felt decent.
22/7/2013
squat
315x1
add belt
285x5x2
Bench press
135x5
185x3
235x1 paused-not bad, shoulders need work
195x5x5 bottom half paused reps
Deadlift
315x1
add belt
405x1-felt better than last time, still slow off the floor
315x5x2 no belt
BB row
225x8
135x15
BB curl
100x10
Leg raise
x20
BW-98.9kg
Solid 80%er, need to work on shoulder strength and hamstrings, other than that everything is going pretty good.
24/7/2013
Squat
315x1x2-need to get better at bouncing out of the hole
Psquat
275x3x3 no problem
OHP
130x1
105x5x5
Klokov press
95x5x2
Deadlift
405x1 faster than monday
315x5x2 no belt
Seated Row
240x5x2
200x10
BB curl
100x8
HIIT-5 cycles
Low end 80%er, got everything in, but was a bit tired today.
BW-97.8kg-getting there.