8/1/2014
OHP
145x1
125x5
125x3x4
Deadlift
225x3
275x2
315x3x2
340x2x2
365x3x2
405x2x3
315x3
225x5
Seated Row
260x10x2 volume PR
Seated DB press
70x12
45x10
DB curl
35x20
BW-102
Solid 80%er, deads feeling ok, bit forward for whatever reason, needs more hamstring.
10/1/2014
Squat
315x1,1,2
225x2x5
Bench press
185x3x5
CGBP
135x10x2
Pendlay row
225x5x3
bw-103
-10% session, everything felt heavy, called it early.
13/1/2014
squat
225x2x8 last 3 sets felt better, earlier sets were pretty creaky
Bench press
185x3x4
195x2x4
CGBP w /doubled mini band
145x3x5
Deadlift
315x2x5
Seated Row
260x10x2
Leg press
3pps x10x3
BB curl
barx30
BW-103
Solid 80%er, starting to feel ok.
15/1/2014
High bar pause Squat
225x4
Low bar Pause squat
225x2x4
OHP
135x1
125x5x3
95x10
Deadlift
385x1x5
Pendlay Row
225x5x3
Seated DB press
75x10
50x10
Leg Curl
85x20
60x20
BB curl
105x8
BW-102.4
Solid 80%er, been sleeping better but still not enough. food is much better though.
18/1/2014
Squat
225x2x8
Bench press
185x3x4
195x2x4
WGBP
185x5
CGBP
185x10
135x10
Deadlift
315x2x5
Leg press
3pps x10
4pps x10x2 movement feels much better
Seated Row
160x15
Leg curl
80x20
65x20
DB curl
30x20
BW-102
Solid 80%er, aside from hands bothering me. squat felt better, pulls feeling ok, bench much snappier.
20/1/2014
Squat
235x2x8
Bench press
195x3x4
205x2x4
CGBP
205x6
155x8
135x10
Deadlift
325x2x5
Seated row
260x10
CG pulldown
180x8
140x12
Leg press
4pps x10
5pps x8x2
BB curl
95x8
BW-104
80%er, still no energy, hoping some stims will set me right.
22/1/2014
Pause Squat (some high-bar some low bar)
225x2x2
275x2x6
OHP
145x1-not bad
125x5x2
115x5
95x5 done with little rest
Deadlift
395x1x6
BB row
315x3x3
Seated DB press
70x12
50x10x2
BB curl
70x15
Leg raise
x10
BW-103
Solid 80%er, back on caffeine and feeling good.
24/1/2014
HB Pause Squat
245x2x10
Bench press
195x3x4
205x2x4
add slingshot
245x8x3
225x1 no slanger, feels much better, was lacking lat tightness.
CGBP
185x10
Deadlift
365x2x3
405x2x3
Pull-up
x5
Seated pulldowns-underhand
140x10x3
Leg press
5pps x8x2
BB curl
115x5
barx15 (no rest between)
BW-103
Solid 80%er, will continue current programming for next 2 weeks, then likely move into something a bit Heavier will a little less volume.
27/1/2014
Pause Squat (no belt)
315x1
275x3x3
Bench press
225x5x3
185x5x3
CGBP
135x10
Deadlift
335x2x5
Pull-up
x5x2
Pulldown
160x8
DB curl
45x8
Leg raise
x15x2
BW-104
Solid 80%er, left hip bugging me a bit on pulls, gotta learn to sleep on my back. Bench needs more shoulders.
29/1/2014
Squat (high bar, paused)
265x2x5
OHP
150x1
135x3x3
Deadlift
335x2x5
BB row
315x3x3
Seated DB press
75x8
50x10x2
BB curl
115x6
45x20
Leg raise
x10x3
BW-103
Solid 80%er, everything feeling good. short on time though.
31/1/2014
HB pause Squat
275x2x5
Bench press
205x1
225x2
235x2
245x2
255x2
225x2x2
add slingshot
255x5x3
185x3-shoulder felt a bit off. called it here
Deadlift
225x2
315x2
405x1
add belt
425x1-missed second rep on grip
add chalk
425x2x2 not bad
455x1 bit slow but was tired, was pretty happy with this, had ~10-20lb more without being worried about missing, thinking ~500x1 fresh
315x5
Leg press
5pps x8
6pps x6x2
Pulldown
160x8x3
DB curl
35x20
BW-104
Solid 80%er, everything felt decent. bench better, gotta keep queing for bending the bar and just doing more work.
3/2/2014
Paused beltless LB squat
335x1
295x2x3
Bench press
225x5x3 better than last time
CGBP
185x8
135x8
Deadlift
315x1x5
Seated Row
260x10
200x10-very easy.
Leg press
7pps x5 PR+1pps
5ppsx10
BB curl
barx30
BW-104
Solid 80%er, quite rushed but everything felt good up till the leg press.
5/2/2014
HB Pause squat
255x2x5
225x2x2
225x2 LB-much better
OHP
155x1-not bad
140x3x3
115x10
Deadlift
315x1x5
Pendlay row
225x5x3
Seated DB press
75x10
55x10x2
BB curl
115x7
Hammer curl
40x10
BW-104
Solid 80%er, everything feeling good. will be doing mock push-pull on sunday, hoping for ~275-290 and ~500
7/2/2014
LB Squat
225x2x4
Bench press
225x2x4
Deadlift
365x1x3
Seated Row
200x10
160x10
BB curl
barx30
BW-104
80%er, being careful, taking it easy since Iāll be doing the mock push-pull sunday. May Squat as well but likely not.
9/2/2014 Mock push/pull
Bench press
245-easy
265-not bad
280āPR+5lbs paused
Deadlift
425-easy
465-easy
500-PR+25lbs
Had a bit of room on the bench, maybe 5-10lb, deadlift is a current max.
10/2/2014
LB Squat
345x1
add belt
315x3x2
275x2x2 paused no belt
Bench press
225x5x5 paused
CGBP
185x8
135x10
RDL
315x5x2
Seated Row
180x10x2
DB curl
25x25
BW-105
80%er, everything felt ok in spite of lower back being a bit torched from yesterday.
went lighter on rows and such because of this. Left forearm extensors are also tight, not sure why.
will be foam rolling arms and massaging to see if it improves.
12/2/2014
HB pause squat
255x2x6
Ohp
160x1
135x5x2
115x8
Deadlift
405x1x2
Seated DB press
70x10
50x10x2
Leg press
5pps x10x2
Seated row
260x10x2
Leg curl
80x20
hammer curl
45x10
BW-105
solid 80%er, had an upper back cramp while squatting but otherwise uneventful. OHP feeling really good.
14/2/2014
HB pause Squat
225x2x5
Bench press
245x3x8
CGBP
185x10
135x10
Deadlift
405x2x2
425x2
RDL
315x5x2
Pendlay row
225x5x3
Leg press
4pps x10
5pps x10x2
Leg curl
80x20,12
Leg extension
100x20,12
Hammer curl
40x10x2
BW-105
Solid 80%er, Pressing felt good, squats were solid and deads moved quickly. couple more weeks till meet prep starts.
17/2/2014
LB Squat
335x1
315x2x4
275x3
Bench press
231x5x5
CGBP
181x10x2
RDL
315x5x2
Machine row
Somexsome
Hack squat (this machine is ridiculous hard)
1pps x8x3
Hammer curl
35x20
BW-105
Solid 80%er, squats felt heavy though. Bench was excellent.
19/2/2014
HB pause squat
225x2
275x2x4
OHP
165x1 tie pr
135x5x3
95x10
Deadlift
365x3x3-stupid fast
Machine row
some x10x3
Seated DB press
65x15
55x10x2
Hammer curl
40x10x2
Leg curl
80x20x2
Leg extension
100x15x2
BW-105
Solid 80%er, had a cramp in upper back mid way through so substituted machine rows for BB row. everything else solid.