12/11/2013
Squat
305x1
275x5x5
Bench press
225x1
195x5x5-easy, got rhythm down as sets went on.
CGBP
155x10x3
3"block deads
315x5x3
Seated Row
260x5x2
220x10
Leg press
4pps x10x2
BB curl
bar x30
BW-99.1
Solid 80%er, squat tiring once again. bench went well and deads easy. leg press was tougher than I’d expected.
14/11/2013
Squat
225x1-stupid sore
OHP
130x1
105x5x5 easy
Deadlift
315x1x5
add belt. trying out high position
405x1-stupid easy
BB row
245x8x3
BB curl
100x11 PR+3reps
Lateral raise
25x8x3
bent laterals
25x8x2
abs
75x10x2
BW-100.1
Solid 80%er, sore legs/hamstrings, but everything else good. deadlift really shaping up.
16/11/2013
Squat
225x2x2
Bench press
225x2x5
add slingshot
225x8x2
WGBP
185x5x2
135x10
Deadlift
370x1 easy
315x5x5 easy
Pulldown
140x10x2
Seated row
160x10x2
DB curl
40x20x2
BW-100
Solid 80%er, left glute hurting a bit from long bowling session last night, but lifts were not affected
Bench was very easy, deadlifts solid, technique held beautifully. overall an excellent day
19/11/2013
Squat
315x1
285x5x3
Bench press
235x1
205x5x5 tough, not feeling great today
CGBP
155x8
135x8
3" block Deads
335x5x2
Leg press -went to wider stance
3pps x10
4pps x10 not bad. will be keeping this stance
Seated Row
260x5x2
220x10
BB curl
105x10
BW-100.1kg
Low side 80%er, woke up late, was in a huge rush and had to wait ~20min to get a squat rack and get started.
Decided to focus on trying to keep the knees out more during squat, seems to work well, though will require practice.
Bench was tougher than it should have been. anyways off to work.
21/11/2013
Squat
225x2x2
OHP
130x1
115x5x5-not bad
Deadlift
315x1x5
BB row
255x8x3
Lateral raise
25x10x3
bent lateral
25x10x2
DB curl
50x10
BW-101
Solid 80%er, hamstrings and glutes very sore. Deads feeling good, OHP a bit creaky but strong.
23/11/2013
Squat
225x2x2
Bench press
235x2x3
Add slingshot
235x7x2
WGBP
185x5
135x10
Deadlift
385x1
335x5x2
Add belt
335x5
Pulldown
160x10x2
BW-100
-10%er, felt like garbage, may be better Tuesday.
26/11/2013
Squat
330x1-not bad
295x3x4 some paused some bounced
275x3
Bench press
240x1-easy
225x3x5-getting tougher, groove was great though
CGBP
165x10x2
Deadlift from 3? blocks
315x5x3
Seated Row
260x5x2
220x10
Leg press
4pps x10x2
BB curl
105x10
Don?t die
75x10x2
BW-101kg
Solid 80%er, everything felt pretty good.
28/11/2013
Squat
225x2x6
OHP
135x1 easy
125x3x5
Seated DB press
50x10
80x5 PR+5lbs
Machine shoulder press
95x10
110x8
125x5
upright row
95x8x3
Bent laterals
25x10x2
Speed pull
315x1x5
Bent Row
265x5x2
225x5
BB curl
barx30, first time without stopping before 30
Don’t die
75x10x2
BW-101
30/11/2013
Squat
225x2x2
Bench press
225x2
235x2
245x2
255x2 paused-not bad
add slingshot
275x4x2
Deadlift
395x1-better than last week
345x3x5-easy
Seated Row
160x15x2
Leg press
3pps x10x2
BB curl
105x5x2
BW-102
Solid 80%er.
3/12/2013
Pause Squat
345x1
305x3x3
Bench press
250x1
235x3x5
CGBP
175x10
155x10
Leg press
4pps x10x2
Seated row
260x8 PR+3reps
220x10x2
BB curl
barx30
BW-101
Solid 80%er, everything feeling good.
5/12/2013
Squat
275x2x3 paused
OHP
140x1-easy
130x3x5-not bad
Speed deads
315x2x3
BB rows
315x3x3
Seated DB press
70x10
50x10x2
BB curl
105x12
BW-102
Solid 80%er in spite of feeling like crap afterward. squats were pretty meh, OHP was strong though.
8/12/2013
Squat
225x2x2
Bench press
225x1
235x2
245x2
265x2 not bad
add slingshot
275x3x2
WGBP
185x5x2
Deadlift
405x1
370x3
add belt
370x3x3
Pulldown
140x10x2
Seated Row
160x10x2
BB curl
70x15
BW-101
Solid 80%er in spite of being rushed and a bit sick.
10/12/2013
Squat
350x1
315x3x2
Bench press
255x1
245x3x3
CGBP
185x10
135x10
Leg press
4pps x10x2
Seated Row
260x10 PR+2reps
160x20
DB curl
25x20
BW-101
low side 80%er, squatting felt good but bench was slow. should be fine by friday.
12/12/2013
Squat
335x1
315x2x2
Overhead press
145x1-not bad
135x3x4-still pretty easy
Deadlift
315x1x2
405x2-not terrible, was not setup well for second rep but still easy with no belt.
BB Row
315x3x3
Seated DB press
70x11
50x10x2
BB curl
barx25
BW-100
Solid 80%er. Overheads feeling great, squats were pretty easy. the 405x2 pull beltless was not planned, was only going to pull a single, but it was so easy after dropping the first Idecided to take the second, which was terrible due to being out of position. but was easily able to pull through, 430x3 belted looks fine for a week or 2 away. will be moving saturday workout to sunday in order to make up for exams and such though.
15/12/2013
Squat
225x2
Bench press
225x1
245x1
260x1
275x1
add slingshot
275x2x2
WGBP
185x8
CGBP
135x10
Deadlift
415x1-easy
395x3
add belt
395x3x2
Seated Row
160x15x2
BB curl
105x8
BW-100
Meh day, felt poorly but workout was decent. 80%er
17/12/2013
Squat
365x1
325x2x2 paused
Bench press
265x1
255x2
225x2x4
Bottom half bench
185x4 shoulders still not strong enough.
CGBP
135x10x3
GM
225x5x2
Seated Row
260x10,5,5
Leg press
5pps x8x2
BB curl
barx25
BW-100
Solid 80%er, bench not as good as expected but not terrible. will see how saturday goes.
otherwise good day
19/12/2013
Squat
335x1
315x2x2 paused
OHP
150x1
140x3x3
Seated DB press
75x8
50x10
BB row
225x10x2
BB curl
115x5
65x10
BW-100
Solid 80%er, overhead easy, squat felt right once i got my upper back tight on setup. everything as planned.
21/12/2013
Squat
225x2x2
Bench press
225x1
245x1
add slingshot
265x6
no slanger
225x4x2
CGBP
185x8
Deadlift
425x1
405x3x2
Seated Row
160x20
BW-100
solid 80%er, pulls felt great.
23/12/2013
Squat
315x1
365x3 PR+2reps
Bench press
265x3 tie PR
225x5
Seated Row
260x10,6,6
OHP
150x2
BB curl
Barx30
BW-100
Solid 80%er, missed 3rd on OHP due to being tired from bench. We will see how the pulls go Friday/sat/.
27/12/2013
Squat
225x1
Bench press
225x2x3
CGBP
135x10
WGBP
135x10
Deadlift
405x1
Add belt
445x2 PR+5lbs
BB row
225x10
135x12
Curls
Somexsome
BW-102
Solid day, was really only coming in for testing, bench and squat not feeling it. 80%er.
30/12/2013
Bench press
145x4
175x4
205x3
220x3x5
Squat
285x5,4,3
Bench press
145x4
175x5
205x4x4
Feeling poorly, cut it there
2/1/2014
OHP
135x1
115x3
115x4x4
Deadlift
225x3
275x3
335x3
365x3
405x2x5
315x3
Seated Row
160x20
BB curl
75x10
Seated DB press
65x10
50x10
BW-102
Solid 80%er, deads left me tired to say the least.
5/1/2014
Bench press
145x5
175x5
205x4
220x3x2
235x2x2
220x3x2
205x4
175x6
145x8
Squat
205x5
245x3
275x3x2
300x3x5
Pendlay row
135x10x2
Leg curl
80x15
65x20
BB curl
75x12
HIIT-5 cycles
BW-102
Meh day, everything felt ok but not great, squats couldn?t seem to find groove.