26/7/2013
Squat
315x1x3
Bench press
225x2x2
Add slingshot
225x8
CGBP
185x10x2
Deadlift
385x1
315x5x5
Seated Row
240x5x2
200x10
BB curl
95x8
Leg raise
X20
BW-98.8kg
Solid 80%er, deads feeling much better, bench tech looking good, just need more shoulder strength.
28/7/2013
Squat
325x1
Psquat
295x3x3
Bench press
240x1
205x5x5-bottom halfed-shoulders still weak point in bench.
Deadlift
395x1
315x5
Pendlay row
225x5x3
Klokov press
115x4,2
Light lateral raises
10x50 to front
10x25 to side
BB curl
95x8
Leg raise
X20
Low end 80%er, right hamstring feeling off, may go in tomorrow and do most of this again.
BW-99.3
29/7/2013
Pause squat
315x1-easy
Bench press
185x5x2
Deadlift
225x5
315x3
365x1
315x3
Figured out that right piriformis is tight and is squeezing my sciatic nerve, just rolling and stretching should help, we?ll see how it feels Wednesday.
Pendlay row
225x5x3
BB curl
95x8
HIIT-6cycles
BW-100kg
80%er. Just came in to see about the right leg.
31/7/2013
Squat
315x1
295x3x2
OHP
135x1
115x5x3
Speed deadlift
275x1x8-weight is better-right leg still hurts, either Sciatic nerve or hamstring, foam rolling and stretching, hope itās ok by firday.
Pendlay row
225x5x3
BB curl
95x8
Leg raise
x20
HIIT-5 cycles
BW-96.9kg
low side 80%er.
2/8/2013
Pause squat
315x1
Bench press
225x2x2
add slingshot
225x8
CGBP
195x9
135x12
Deadlift
225x2
315x1
395x1-still slow, right IT band seems to be the problem, or it may have been I was pushing out too hard.
340x5x2-much better with the right leg. mebbe I just needed to stop being a little bitch.
315x5
275x5
Seated Row
240x5x2
200x10
Curl machine
somexsome-I like this machine.
BW-97kg
Solid 80%er, just need to roll arms and lower body, should be ready to proceed either sun/mon.
4/8/2013
Squat
340x1
Psquat
300x3x3
Bench press
245x1
220x3x5-need to avoid over arching
CGBP
195x8
135x12
Deadlift
405x1 slow, but tech was perfect
365x2 left leg still bothering me
315x3x3
GM
135x5
185x5
225x5x3
seated row
240x5x2
220x10
Curl machine
Some x some
BW-98.4
Solid 80%er, just need right side of lower body to feel better. Thinking it may be tight hip flexor, rolling everything and waiting for Wednesday.
6/8/2013
Squat
315x1
Psquat
275x3x3
OHP
135x1
120x3x5
Deadlift
275x1x6
Seated Row
260x5
240x5
200x10
Curl machine
110x10x2
95x10
Leg raise
x20
HIIT-6 cycles
BW-98.4kg
Solid 80%er, finally figured out what was wrong with my right side. Iād been sleeping exclusively on my right side for months due to the previous back issues, which are now solved, slept on left side last 2 nights and my lifts and movement feel immensely better, not perfect but much improved, will continue to sleep on left side and considering alternating by the week.
8/8/2013
Squat
315x1
Bench press
225x2x2
add slingshot
245x8
CGBP
185x10
Deadlift
405x1
365x3x3 these all felt better, need to focus on hamstrings for next bit. adding plyoās in a week or 2 should help
RDL
225x8x2
Seated Row
260x5
200x10x2
Bicep machine
110x10x2
85x10
BW-96kg
Solid 80%er, need to start alternating the side i sleep on to prevent pressure points from being an issue.
11/8/2013
Squat
350x1-bit shakey at bottom but not too tough, weight loss starting to affect stability.
Psquat
310x3,2
295x3
Bench press
250x1-bit slow
230x2x2
205x3x2-moved hands in a fingerwidth, felt much better
Wide grip bench
135x10
Deadlift
315x3x3
Seated row
240x5x2
220x10
Machine curl
110x10x2
85x10
Leg raise
x20
HIIT-5 cycles
-10%er felt poorly entire session. oh well
BW-96kg
13/8/2013
Pause squat
275x2x6
OHP
140x1-slow
120x3x5-was supposed to be 130, misloaded the bar and didnāt realize until last set. Got work in so whatever
Deadlift
225x1x2
315x1
365x1
315x3x5
GM
225x5x2
135x10
Seated Row
220x10x2
180x10
Curl machine
110x10x2
80x10
Leg raise
x20
HIIT
5 cycles
BW-96.2
Solid 80%er, right glute feels a bit better. changed squatting style slightly, thinking the heavy squats and right knee collapsing is likely what caused the problems with the right leg/glute to begin with.
15/8/2013
Pause squat
275x2x6
Bench press
225x2x6
Deadlift
325x3x5
Seated Row
260x5
240x5
220x10
80%er, low side, thinking strongly of discontinuing the cut and trying to just maintain this weight and lean out. If i drop much more weight iāll be out of holes in my belt.
BW-96kg
18/8/2013
pause squat
275x2x6
Bench press
225x2x2
185x5x3-bottom halves
Deadlift
325x3x5
GM
135x5
225x5x2
Seated Row
260x5x2
220x10
BB curl
85x8x2
Leg raise
x10x2
BW-96.1kg
Solid 80%er, feeling much better than thursday, will decide whether iāll compete in sept based on next 2 weeks.
20/8/2013
Pause squat
285x2x6
OHP
145x1-slow
125x3x3-better
Klokov press
95x5x2
Deadlift
315x1
335x3x5 no belt
GM
135x10
225x5x2-easy
Seated row
260x5
220x10x2
BB curl
95x10,8
Leg raise
x10x2
BW-95.1kg
Solid 80%er, the stew is working wonders, as well as the changes in training.
22/8/2013
Pause squat
295x2x6
Bench press-paused
225x2x5
CGBP
185x9
Wide grip bench
185x5x2
Deadlift-no belt
345x3x4
345x2-had to reposition bar after first rep, was tired.
GM
135x5
225x5
275x5
Seated row
260x5
240x10
220x10
BB curl
110x6x2
BW-95.5kg
Solid 80% day, felt good and everything is moving better.
24/8/2013
Pause Squat
305x2x6
Bench press
235x2
225x2x5
CGBP
185x6
135x10
Deadlift
315x2
365x2x2
365x1
add belt
365x2x2
GM
135x5
225x5
275x5
Seated Row
220x10
240x5
180x10
DB curl
45x20
Leg raise
x10x2
BW-97kg
Solid 80%er, right hamstring feels off again, will be rolling and stretching lightly until Monday. Deadlift feeling much better.
26/8/2013
Pause squat
315x2x3
275x2x3
OHP
115x5x3
Deadlift
315x1
365x1x2
405x1-bit slow still, right low back pretty tight, hamstring feels ok.
365x2
315x4
GM
135x5
225x5x2
Pull-up
x5x3
BB curl
110x5x2
BW-95.5kg
meh 80%er, felt bit poorly towards the end.
28/8/2013
Pause squats
315x2,1
225x5x2
Bench press
225x1
185x3x5-done as fast as possible, need to work on keeping wrists from lying back as I descend.
Deadlift
315x1x3
315x2x3
much better today. likely due to not being so tired from squatting.
BB row
225x5
135x10x2
Machine shoulder press
80x10x3-easy, just to add work for shoulders.
BB curl
90x8x2
BW-96.4
Low side 80%er, have decided against doing the meet. feeling fairly beat up.
30/8/2013
Pause squat
315x1
275x3x2
275x1-no belt
Bench press
225x1
205x3x2
185x3x6
135x10
Deadlift
365x1
315x2x6
Pendlay row
225x5x3
DB curl
35x10x2
BW-96.4
Solid 80%er, figured out i need to keep wrists straight as i lower bar to get better groove. will be working speed with lighter weights for a while.
1/9/2013
Pause Squat
315x1
275x3x3-easy
Bench press
185x3x3
195x2x3
135x10
Deadlift no belt
365x1x2
315x3x4
DB Row
100x8x3
Klokov press
95x3x2
OHP
95x5
115x3
GM
135x10x2
225x5
BB curl
110x5
60x10
Seated machine ohp
95x10,9
HIIT-5 cycles
BW-96.3
Solid 80%er, was able to accelerate through sticking points on squat, bench and deadlift with chosen weights, will be working on this for forseeable future.
3/9/2013
Pause squat
325x1
285x3x3
Bench press
185x3x4
195x2x4
135x10
Deadlift no belt
385x1
365x1
335x3x3
Seated Row
260x5
240x10
220x10
Seated machine press
95x10,8
DB curl
45x10x2
BW-95.4
Solid 80%er, pulls are coming back, 385 no belt was reasonably fast, not grinding like 4 plates a few weeks back. May need to switch to shoulders on thurs instead of as assistance work .
5/9/2013
Pause squat
335x1
295x3
225x3
Bench press
185x3x4
195x2x4
135x8x2
Deadlift
365x1
315x3x3
Pull-up
x5x3
Seated DB press
55x10x2
DB curl
40x10x2
BW-95.4
Low side 80%er, thinking of taking a few sessions where squats are a bit lighter. mebbe do some speed deads.