7/9/2013
Squat
225x2x3
Bench press
185x3x4
195x2x4
Deadlift
335x1
275x5x5
Pull-up
x5x3
GM
135x10
225x5x2
Db curl
45x10
35x10
BW-96.8kg
Solid 80%er in spite of it being very hot and humid in the gym.
10/9/2013
squat
305x1
265x3x3
Bench press
185x3x4
195x2x4
Deadlift
335x1x5
Pull-up
x5x3
DB curl
40x10
30x10
BW-96.0
low end 80%er, had to go to another gym as school gym is closed. was bent over more on squats as the bar kept sliding, damn chrome bars. pull ups are getting easier though.
12/9/2013
Squat
225x2x6
Push press
135x3x5
Seated DB press
50x10
Deadlift
335x1x5
Pull-up
x5x3
DB curl
45x10x2
BW-96.0
Solid 80%er.
14/9/2013
Squat
225x2
245x2
Bench press
185x3x4
195x2x4
CGBP
135x10x3
Deadlift
335x1
275x5x5
GM
135x10
225x5x2
Pull-up
x5x3
BB curl
90x10
DB curl
35x10
BW-97.0
Solid 80%er, in spite of lifting at commercial gym.
17/9/2013
Squat
315x1
Psquat
275x3x5
Bench press
185x3x4
195x2x4
CGBP
135x10x3
Deadlift
345x1x4
GM
225x5x3
Leg press
3ppsx10x2
Pull-up
x5x3
DB curl
40x10
BW-95.1
Very low end 80%er, need to sleep more and eat.
19/9/2013
Squat
225x6x2
Push press
145x3x5
Seated DB press
55x12
Deadlift
315x1x5
315x3
Pull-up
X5x3
DB curl
45x10
BW-95.1
Solid 80%er, feeling much better. Deads still need work though. May be keeping upper back too tight.
Left shoulder still a bit off.
21/9/2013
Squat
225x2x2
Deadlift
350x1-was too far forward due to hexagonal plates.
295x5x5-felt good.
Bench press
185x3x4
195x2x4
Pull-up
X5x3
BB curl
70x10x2
Solid 80%er, bench was crappy due to crappy equipment. Won?t be going back to the ymca anytime soon.
24/9/2013
Pause Squat
325x1
285x3x3
Bench press
195x3x3
205x2x3
Deadlift
355x1x4
BB row
135x12x2
pulldown
90x12x2
DB curl
35x10x2
BW-95.9
solid 80%er. Benching was terrible due to chromed bar, squat was ok, deads decent, didnāt help that the gym was a billion degrees.
26/9/2013
Squat
225x2x6
Push press
145x3x3
Deadlift
315x1x5
315x3
Pull-up
x5x2
Row machine
somexsome
BB curl
70x12x2
BW-94.7
Low end 80%er, felt crappy, need to work on ab strength to improve technique on squat/pull. will likely start squatting/pulling with a belt, even as light as this is, will most likely add a 5x5 on pulls on Tuesday/Thursday as well to work on technique
28/9/2013
Squat
225x2x2
Bench press-felt bad due to chromed bar.
195x3x2
205x2x2
CGBP
135x10
Deadlift
225x3
315x1
365x1
315x5x4-couldn?t hold bar any longer.
Pull-up
X5x2
Pulldown
Somex20
BB curl
70x10
BW-95.9
Solid 80%er. Felt good, bench still feeling supre heavy due to slippery bar, squat was strong and fast. Deadlift 315 felt like nothing, tired quickly though. All in all a good day
2/10/2013
Pause squat
335x1
295x2x3
Bench press
90x3x2
80x3x6
CGBP
60x10x2
GM
135x10x2
Deadlift
315x1x3
315x2
365x1
BB row
225x5x3
DB curl
45x10
BW-96.2
Solid 80%er. need more bench.
4/10/2013
Squat
225x2x3
Bench press
82.5x3x8
Deadlift (beltless)
375x1
335x4
335x5x4
OHP
115x5x3 strict, stop at bottom.
CGBP
75x10
60x10x2
Pull-up
X5x3
DB curl
45x10
BW-97
Solid 80%er, think that would be the best 5x5 Iāve ever done had I not miscounted the first set.
Very satisfied with my progress on the deadlift lately.
8/10/2013
Squat
315x1
275x2x3
Bench press
85x3x8
CGBP
75x10
60x10x2
Deadlift
315x1x6
BB row
225x5x3
DB curl
45x10
BW-95.1
Solid 80%er, Squat technique much better, need to focus on not having knees come back out of the hole as much. Deadlift was able to push through the whole time same with bench. Bench tech needs a bit more stabilizing, but some slingshot work will assist with that, other than that great session.
10/10/2013
Squat
225x2x2
Bench press
87.5x3x8
Deadlift
385x1
355x3x5-added belt after first set. Was hoping for 5x5, but lack of sleep did not agree with me.
OHP
125x4,4,3
95x5
GM
225x5x2
135x10
Pull-up
X5x3
BB Curl
75x10x2
BW-94.1
Solid 80%er, not bad overall. Had only slept about 4hrs night before. Oh well, school gym is back open, so let the fun begin. Deadlift should be somewhat easier there, and hopefully I?ll be able to use the extra time I?m not wasting on travel to actually do all the support work I should be. GM?s on the reqular and the HIIT will be back, possibly with some Bradford press to help the shoulders on tues/sat. Deadlift felt excellent overall and bench was fast with this weight. Will be incorporating Slanger bench on tues/sat after regular pressing to assist with feeling heavier weight again.
12/10/2013
Squat
225x2x6
OHP
95x5
115x4
135x4,3,3
Bradford press
95x10
Seated machine press
85x15
Deadlift
315x1x5
RDL
225x10
Pull-up
X5x3
DB curl
45x10x2
BW-97.0
Solid 80%er, overhead feeling much better, deads a bit shaky but ok. Squat feeling good.
15/10/2013
Pause Squat
315x1
275x2x5
Bench press
195x3x5
135x10x2
add slingshot
245x3x3 shoulders still fairly weak from lack of training recently.
Deadlift
315x1x4
RDL
315x5x2
BB row
225x5x2
Pull-up
x5
Leg raise
x15
BB curl
70x8x2
HIIT-5 cycles
BW-96.3
Solid 80%er, need to work heavily on shoulders. everything else going well. left shoulder may have slight irritation in supraspinatus. will be stretching and doing rotations to loosen that.
17/10/2013
Squat
225x5x5
OHP
135x3x6
Deadlift
225x3x3
315x1x2
315x2x2
Seated Row
265x5x2
220x10
BB curl
110x6
70x10
Leg raise
X15
HIIT-5 cycles
BW-96.6kg
Solid 80%er, pressing was decent, strength from bottom getting better, need to stretch chest and shoulders more. Squat was very solid. Deads feeling good for Saturday. Was surprised that rows were as easy as they were, seeing as I hadn?t done seated rows for over a month.
19/10/2013
Squat
225x2x2
Bench press
200x3x8
Add slingshot
225x7x2
No slingshot
155x10
(later)
225x1x2
245x1-did not feel terrible. It?s coming along.
Deadlift
395x1
Deads from 3? blocks
375x3x2
365x3
315x3
Back to the floor
315x5
Pull-up
X5x3
BB curl
Bar x 35
HIIT-5 cycles
Bw-97kg
Solid 80%er, the 395 was ok, bench felt better than last time, and the block pulls were ridiculously hard, no leg drive whatsoever, all back and hamstrings. I think they will be a staple from here on. 405x2 from the floor in a couple weeks should be a breeze.
22/10/2013-I now has internets again.
Pause squat
315x1
275x2x5
Bench press
205x3x8
Add slingshot
225x7,5 ?wasn?t feeling spectacular, though regular bench was solid, shoulders still weak though.
Deadlift from floor
225x2
315x1-felt excellent
Deadlift off 3?blocks
315x5x3
365x3x3
Getting better at these, got positioning down now, still very effective for the weak range of my pulls.
Pull-up
X5x3
BB curl
110x7
70x10
Leg raise
X15x2
HIIT-5 cycles.
BW-96.6kg
Solid 80%er, feeling good and looking good for testing on squat dead in a few weeks. Pause squats at 275 were very comfortable in the hole. Finally able to drive out with the glutes.
24/10/2013
Squat
245x5x5
OHP
135x3x3
115x5,3
95x8
Deadlift
315x1x3
365x1x2
BB row
225x5x3
BB curl
Bar x35
BW-96.2
Solid 80%er, squats felt great but really took it out of me. OHP was tough due to cramping in mid back. Deadlift still a bit shaky around knee, but I think that was due to the squats prior. Lower back feeling bit off. Need to stretch and roll more often.
26/10/2013
Squat
225x2x2
Bench press
210x3x6
add slingshot
225x7x2
Deadlift
225x3
315x2
405x1
add 3" blocks
385x3x3
back to floor
315x1x3
Pull-up
x5x3
BB curl
barx35
Donāt dies
50x10x3
BW-97.9kg
Solid 80%er in spite of being in a ridiculous hurry. squat felt awesome, dead was leaned forward slightly but not bad. block pull still tough.
29/10/2013
Squat
225x3
315x1
365x1 lost position a touch at bottom, but easy lift all the same
Bench press
215x3x8
Add slingshot
225x10
Wide grip bench
135x10
3? Block deads
315x5x3
Seated row
260x5x2
220x10
BB curl
110x6
90x6
Don?t die
65x10x2
BW-97.4kg
Solid session, benching is feeling better, can move with some speed now, though slowish as tiring on latter sets. Block pulls feeling good. After Saturday?s session we should be ready for strength cycle.
31/10/2013
Squat
255x5x2
225x5
OHP
135x3x3
115x5
95x8x2
Speed pull
315x1x5
BB row
225x5x2
135x10
BB curl
Bar x35-getting closer to not having to stop and rest at 30
Don?t dies
65x10x3
BW-97.4kg
Solid 80%er, squat feels good, still beltless on Thursdays, will see how things progress from here. Will be doing either a repout or max bench Saturday, and 405 dead for 2-3 no belt, if those go well should be good for 385/275/455, and good to start strength phase.
2/11/2013
Squat
225x2x2
Bench press
265x1-bit tough, mebbe had 270-275 on good day
225x5
205x6
CGBP
175x10
WGBP
135x10
Deadlift
225x2
315x1
405x2 no belt, not terrible, had a third but tech was not what I wanted.
365x1x5
Pull-up
X5x3
BB curl
90x8x2
Don?t dies
70x10x2
BW-98kg
Solid 80%er, closing the last week of technique/speed work with maxes estimated at 385/270/450 for the start of the strength phase, next 2 months the goal will be to go 365x3/265x3/435x2 and make all of those easy and fast.
5/11/2013
Squat
295x1
260x5x5
Bench pres
215x1
180x5x5
CGBP
155x10,8
135x10
3" block deads
315x5x3
Seated Row
260x5x2
220x10
BB curl
bar x30
Donāt die
70x10x2
HIIT-5 cycles
BW-99kg
Solid 80%er, deadlift warmups felt effortless, will be wearing a belt for all squats on tuesdays from here on. Bench felt excellent as well, heavy on eccentric, fast and strong on concentric. Squat made me out of breath more than tired really.
7/11/2013
Squat
225x2x4
OHP
120x1
100x5x5
Speed pull
315x1x5
Lateral raise
20x10x3
Bent laterals
10x20x2
BB row
225x8x3
BB curl
90x8x2
BW-98.4
Solid 80%er, things going well thus far. shoulders getting better.
9/11/2013
Squat
225x2x2
Bench press
225x2x2
add slingshot
225x8x2
WGBP
185x5
135x10
Deadlift
345x1
285x5x5
Pulldown
140x10x2
Seated Row
160x10x2
BB curl
barx30
abs
x10x2
HIIT-5 cycles
BW-100
Solid 80%er, deads easy bench fast, everything fast and strong. solid end to week 1