4/9/2015
Deadlift
225x3
315x3
405x1
485x3x2
add belt
485x3-very easy
RDL
315x8x2
BW-119kg/262lbs
Solid 80%er, Deads feeling good, though i’ve dropped enough weight that bracing is becoming harder without a belt. i think we’re firmly into the over-reaching phase. only 3 weeks left for that.
5/9/2015
OHP
95x5
135x5
155x8x3
Leg curl
45x20x3
Row machine
stackx10x3
DB curl
45x10x2
BW-118.4kg/261lbs
Solid 80%er, things feeling good today.
7/9/2015
OHP
95x10
135x5
175x5x5
205x0-cramp in mid back
135x10
Viking press
50x10
100x10
50x10
Seated DB press
55x10x2
Lateral raise
35x10
25x10
Bent laterals
20x12x2
Leg curl
45x20x3
Row machine
stack x10x2
stack+25x10
Yoke walk
270x100ftx5
BW-118kg/260lbs
Solid 80%er, looking forward to deads tomorrow
8/9/2015
Deadlift
225x3
315x2
405x1
475x1-fast
add belt
445x5x8 PR+20lbs+3sets
315x10 second hold.
BW-118kg/260lbs
Solid 80%er, deads were tiring more than hard. good things to come.
9/9/2015
Pause Squat
315x2x5
Really figured out how to get the knees in position, feeling enormously better.
10/9/2015
Bench press
185x5
225x5
275x3
315x3x5 Volume PR?
265x8
DB curl
50x10
35x10x2
BW-118kg/260lbs
Solid 80%er, bit short on time though.
11/9/2015
Deadlift
225x3
315x3
405x1
add belt
505x3x3 PR+20lbs
BW-118kg/260lbs
Solid day, felt a bit gassy and couldn’t brace quite right, so we’ll see what happens next week.
14/9/2015
OHP
95x5
135x5
155x3
185x3
205x1
185x3x3
155x5x3
Lateral Raise
25x10x3
Bent laterals
25x12x3
Leg curl
45x20x3
row machine
stackx10x3
Pressdown
110x20x3
DB curl
55x10
40x10
35x10
BW-116.5kg/257lbs
Solid 80%er, things feeling ok, strength nice and stable.
15/9/2015
Deadlift
225x3
315x2
405x1
495x1
add belt
465x5x5 PR
Bench press
185x3
225x3
275x3
315x1
315x5
add slingshot
365x3-back was cramping
Spoto press
225x10x4
Machine Row
Stackx10x3
DB curl
55x10x2
35x10x3
Pressdown
110x20x3
Leg curl
45x20x3
BW-117kg/258lbs
Solid 80%er, deads felt ok today, really moving into that over reaching phase, one more week of a 5x5 then we’ll see where we are before the peak.
19/9/2015
Deadlift
225x3
315x2
405x1
500x1
RDL
405x7x2 PR
BW-115kg/253lbs
Sub par day, i think i have reached the point where the accumulated fatigue debt is high enough to begin the recovery phase.
22/9/2015
Deadlift
225x3
315x2
405x1
500x3
RDL
405x8x2 PR
not a bad day
24/9/2015
OHP
95x5
135x3
155x3
185x1
205x1
185x3x2
T-bar row
135x15x3
Viking press
90x10x3 -these feel great.
Hammer curl
75x10
55x10
BW-115kg/253lbs
Solid 80%er, was a bit rushed though.
26/9/2015
Squat
315x3x3
Bench press
185x5
225x3
275x3
315x5
275x5x2
BW-114.5kg
Meh day. kinda rushed
28/9/2015
Paused Deadlift
315x3
365x3x2
385x3x2
405x3x2
465x3x2
called it there, not really feeling it today, hamstrings mad tired for no reason.
BW-113.5kg/250lbs
29/9/2015
OHP
95x3
135x3
155x3
185x1
205x1
155x3x4
165x2x4
Viking press
90x10x3
Leg curl
45x20x3
T-bar Row
135x15
180x10x2
DB curl
55x10
45x10
35x10
BW-114kg
Solid 80%er, things feeling good
1/10/2015
Squat
135x3
225x2
315x3
275x5x2
225x10
BW-115kg
Solid day, squats don’t hurt anymore, not comfortable yet though.
3/10/2015
Bench press
185x5
225x3
275x1
315x6
275x5x3
DB bench
65x15
Tbar row
180x12x3
Hammer curl
75x10
55x10
BW-114kg
Solid 80%er, pressing feeling ok
5/10/2015
Paused Deadlift with stiff bar
315x3x2
365x3x2
405x4x2
440x2
405x4x2
365x4x2
315x3
BW-113.5kg
7/10/2015
OHP
95x5
135x3
185x1
160x3x4
170x3x4
Viking press
90x10x2
BW-115kg
9/10/2015
Pause Squat
135x5
225x3
315x3
275x5x3
BW-114kg/251lbs
Solid 80%er, squats feeling good.
13/10/2015
Bench Press
185x5
225x3
275x1
315x1
275x5x3
225x10
Paused deadlift
225x3
315x3
365x3
405x3x3
455x2
405x3
365x3
RDL
315x8
Hammer curl
65x10
BW-113.5kg/250lbs
Solid 80%er, pulls felt much better than last week. might have something to do with being able to squat again.
13/10/2015
OHP
95x5
135x3
165x3x4
175x3x4
Viking press
90x10x3
Bent laterals
25x12x3
Machine row
stackx10x3
DB curl
50x10
35x10x2
Stone loads
150x10
240x1
BW-114kg/251lbs
Solid 80%er, shoulder work felt great. Viking press seems to be helping quite a bit.
15/10/2015
Squat
135x3
225x2
315x3x3
365x2
275x5x3
BW 113.5kg/250lbs
Solid 80%er. arms still hurt from Tuesday though.
16/10/2015
Bench press
185x5
225x5
275x1
315x5
135x20
T-bar row
135x15x3
DB curl
30x10x3
BW 113kg/249lbs
solid day, nerve pain persisting in arms.