25/9/2014
OHP
125x5x5
Machine row
175x12x4
Pressdown
35x40x2
BW-116
solid 80%er, leg still not great. waiting on tuesday to really check on it.
27/9/2014
Bench press
185x10x3-still easy
add slanger
255x10 PR+10lbs
Seated Row
200x12x3
Pressdown
57.5x20
65x18
Hammer curl
75x5x2
BW-115.5
Solid 80%er, IT band and groin feeling better. should be ok to resume training on tuesday.
30/9/2014
Squat
275x5x2
275x2-right hamstring/adductor cramped on way down, cut it here
Bench press
135x5
185x3
225x2
275x1
315x1 Paused PR+18lbs
225x5x5
135x10
Seated Row
220x12x3
Pressdown
65x20
50x20
Hammer curl
75x5x2
Leg curl
95x20x2
Lunge
bwx10x3
BW-117.5
Solid 80%er, pretty sure the problem squatting was just a cramp. or at least I hope so. IT band felt fine, inner thigh on left side that
had been nagging me did not act up while squatting though, so I got that goin for me, which is nice.
1/10/2014
OHP
115x5x7
Seated DB press
60x12x2
bent laterals
15x12x2
BW-116
Solid 80%er, feeling good and wanted to hit some shoulders. mission accomplished.
2/10/2014
HB Squat
235x8x2
Switch to LB
235x8-feels much less painful. Thinking the HB position is what is irritating the IT band.
OHP
145x5, 3
Seated Row
240x12
200x12x2
Pressdown
65x20
50x20
BB curl
110x5x2
Leg curl
95x20x2
Lunge
Bwx10x3
Bent laterals
25x12x3
BW-115.8kg
Solid 80%er, squat feels much better low bar. Thinking that the high bar movement is what was irritating my IT band. Bodyweight is coming down and I?m feeling good. Think the 5 clean reps with 145 on OHP was a PR of some sort, gives estimated max of 170.
7/10/2014
Squat
285x5x5- wore a belt for these, first 2 sets a bit uncomfortable, 3-5 were much better, Leg seems to be fine.
Bench press
205x5x5
add slingshot
275x8-had 1-2 more in the tank.
Seated Row
240x10-strict
220x12x2
Pressdown
72.5x20 PR
57.5x20
Hammer curl
65x10
had an exam to go to so cut it there.
BW-116.5
Solid 80%er, need to get back to squatting with some regularity. pressing went well as has been the theme of late.
9/10/2014
OHP
120x5x10
Seated DB press
55x12x2-delts were dying by this point
Row machine
190x12x3
Leg curl
100x20x2
single Leg ext
55x12x3
GM
135x10x3
Pressdown
72.5x20
57.5x20
Hammer curl
65x10
BW-118
Solid 80%er, thinking the increased volume on the working sets will help. been wanting more OHP
strength for a while. looking to get to around 185x3 by christmas time.
11/10/2014
Squat
135x2-IT band stiff.
225x2-bit better
275x1x2-stiff, but no pain.
Bench press
225x1
205x10x3-Volume PR
add slingshot
265x10-PR
Deadlift
355x4x5-bloat was not making these feel good.
Pulldown
180x10x3
Pressdown
72.5x20
50x20
Hammer curl
65x10
Leg curl
100x20x2
BW-121kg
Solid 80%er, felt terrible on squats/pulls. need to drop some weight, or at least stop the carbs. this bloat is making squatting and pulling harder than they already are due to the left leg problems.
14/10/2014
Bench press
215x5x7
add slingshot
315x5 all reps paused.
CG pulldown
200x8x2
Standing low row
95x12
Pressdown
72.5x20
50x20x2
Hammer curl
65x10
Cable curl
50x15,14
leg curl
100x20x2
BW-120
Solid 80%er, thinking iāll leave squats until i go to the chiro tomorrow. thinking something is out of place in low back, likely
changing the movement pattern for squats/deads and causing most of the irritation in the It band and inner thigh. both of which
feel pretty decent today.
16/10/2014
Squat
295x5x5-easy, belted
OHP
125x5x10
Pendlay row
225x5x3
Pressdown
72.5x20
65x20
Hammer curl
65x10
BW-120
Solid 80%er, Had chiro adjust SI, felt It band loosen significantly the day following. went in to squat today and felt great. now we wait and see if there will be recurrence of the tightness from before.
17/10/2014
Bench press
215x10x3
add slingshot
275x10 PR+10lbs
Deadlift
365x5x2
365x4
Paused deads
385x3x2
RDL
315x8x3
Pressdown
72.5x20
65x20
Hammer curl
65x10
BW-120
Solid 80%er, first time Iāve been able to pull properly in weeks. everything else felt decent.
thinking some serious gains are coming my way. all aboard the gains train.
21/10/2014
Squat
315x5x5 PR+10lbs
Bench press
225x5x7
add slingshot
315x5 paused
Row machine
205x12x3
Pressdown
72.5x20
65x20
Hammer curl
65x10
BW-120
Solid 80%er, squat was off, leg still buggin me, will be tens-ing the low back to see if I can relax it back into place.
Bench was solid, slight pain in left bicep though. will be rolling that. otherwise, gains still rollin.
23/10/2014
OHP
130x5x10
Seated DB press
55x10x2
Seated Row
240x10
220x10x2
Pressdown
72.5x20
65x20
Hammer curl
65x10
BW-120
Solid 80%er, Left Leg not feeling up to really bearing weight at the moment. thinking itās definitely something to do with the positioning being compromised by the low back being out of place. pressing was good though.
25/10/2014
Bench press
225x10x2
225x9.5-damn that was close.
add slanger
285x9
Deadlift
405x2x2
Pause Deads
405x2x2
365x3x3
RDL
365x5x2
Pulldown
180x10x3
Pressdown
72.5x20
50x20
Hammer curl
70x8
Leg curl
100x20x2
BW-120
Solid 80%er, deadlifts finally feel good again. hands were trashed by end of workout though.
28/10/2014
Squat
335x5x5 PR+20lbs
Bench Press
235x5x5 PR+10lbs
BW-120
Solid 80%er, had only enough time to complete main lifts. Will be spending more time on support work on Thursday. Squat felt great after first set. Bench didn?t feel great but the weight was not difficult.
30/10/2014
Pause Squat
315x2x2-not bad.
OHP
135x5x7-shoulders were too pumped to continue
Seated DB press
55x10x2
Seated Row
240x10x3
Pressdown
80x20x2 PR
Hammer curl
75x10
Leg curl
110x20x2
BW-122kg
Solid 80%er, things are going well. squat nice and comfortable, ohp strong but shoulders tire quickly.
1/11/2014
Bench pres
205x10x3 (pain in left brachialis preventing me from continuing.)
Pause Deadlift
425x2x2
Deadlift
425x2x2
405x2-grip died
Add straps
405x3x2
Leg curl
110x20x2
BW-122
Solid 80%er, deads were great, was really cunched for time. low back severely pumped on completion of workout.
4/11/2014
Squat
355x5x5 PR+20lbs -was nearly greying out after sets 3-5, but the reps themselves were not bad overall.
Bench press
275x3x5 Volume PR
Pressdown
57.5x20x2-easy
Rope hammer curl
somexsome
out of time.
BW-120
Solid 80%er, got the work put in and leg/low back felt fine. may try 365 next week. looking for 405x5x5 squat by christmas time.
Keeping the gains train rolling.
6/11/2014
OHP
185x1 PR+15lbs
135x9, 8
Seated Row
260x8x2
200x12x3
DB row
100x8x3
Upright Row
115x10x3
Pressdown
57.5x20x3
Hammer curl
some x some
BW-120
Solid 80%er. brachialis was bothering me all workout. will be rolling it out for next few days.
7/11/2014
Bench press
225x5-cut here due to pain in brachialis. will be rolling this out.
Deadlift
445x1
445x2x2
add straps
445x2
425x3x3
Leg curl
125x20x2
Curl machine
somex20x3
Bw-123kg/271lb