26/09/2010
Military/Push press
125x4,4,4,4
27/09/2010
Squat
barx4
135x3
185x1
225x1,1
265 4x4 PR +5lbs
Walkouts
365
405
Good Mornings
235x5,5 PR +10lbs
Box Squat
205x2,2
Dumbell Row
55x10,10,10,10,10
shooting arm pain during the rows, got to figure out how to fix this.
29/09/2010
Bench Press
barx5
135x5
165x5
185x3
205x6 PR
Close-Grip Press
155x10,10,10,10,10
Skullcrusher
80x10,10
70x10,10,10
1/10/2010
Deadlift
135x5
225x5
275x2
315x1
345x4 PR
425x1 PR+20lbs
Good Morning
235x5
245x5 PR+10lb
Speed Pulls
315x1,1,1
275x1,1,1
Barbell Row
225x5,5
BW 202 -shoes clothes ect, roughly 198
4/10/2010
Squat
barx3
135x3
185x2
225x1
255x1
270 4x4 PR+5lbs
BW 202 in clothes.
12/10/2010
Squat
barx5
135x4
185x2
225x1
255x1
275x4,4,4 PR+5lbs
Box Squat
135x3
185x1
225x2,3 PR+1 rep
Good Mornings
135x5
245x5,5 PR+10lbs
BW 201 (down 1 lb)
13/10/2010
Bench Press
barx5
95x4
135x4
145x5
165x5
190x5
205x1
215x1
225x1
serious distal bicep tendon pain at this point, gotta get this fixed, called it a day.
15/10/2010
Deadlift
135x5
225x4
275x1
315x1
355x4 PR+10lbs
405x1
275x1
Front Squat
135x3
155x3
185x3
225x1
Good Morning
250x5,5 PR+5bs
BW 197 stripped down.
18/10/2010
Squat
barx4
135x4
185x3
225x2
245x1
285x3,3,3 PR+10lbs,-1Rep
Box Squat
225x2,2 flew up today
Good Morning
255x5,5 PR+5lbs
Dumbell Row
55x10,10,10,10
Barbell Curl
70x10,10
BW 196.5lbs stripped
20/10/2010
Bench Press
barx5
95x4
135x5
155x3
180x3
200x5
3-Board Press
225x2 paused
Close-Grip Press
155x10,10,9
135x8,10
arm feeling much better, though still feeling funny by the second set of close-grips.
21/10/2010
Deadlift
135x5
225x3
315x1
365x3 PR+5lbs
then spent a half hour trying to get into a suit that just would not go on.
pulled the suit off.
405x2+fail PR+1 rep
likely could have made third rep if i hadnāt been so tired.
Front Squat
135x5
185x3,3
Good Morning
260x5,5 PR+5lbs
25/10/2010
Squat
barx5
95x4
135x3
185x3
225x2
245x1
290x3,3,3 PR+5lbs
Box Squat
235x2,2 PR+10lbs
Good Morning
265x5,5 PR+5lbs
BW 199lbs
27/10/2010
Bench Press
barx5
95x5
135x5
165x5
190x3
210x2
185x1 focusing on form, everything feels good again, but i need to fix the severe tuck iāve got going.
3-Board Press
225x2,2
Close Grip Press
155x10,10,10,10,10
Dumbell Row
55x10,10,10,10,10
BW 199
28/10/2010
Deadlift
135x5
185x5
225x3
275x1
315x1
370x3 PR +5lbs
Front squats
135x3
155x3
185x1
31/10/2010
Bench Press (Kg)
20x5
40x5
60x5
70x5
85x1
90x1
95x1
100x1
105x1
110x1
1/11/2010
Squat
barx5
135x5
185x2
225x1
255x1
295x3,3,3 PR +5lbs
Box Squat
245x2,2 PR +10lbs
Good Morning
245x5,5
Dumbell Row
55x10,10,10,10,10
3/11/2010
Bench Press
barx5
95x5
135x5
155x3
185x5
205x1,1
3-Board Press
225x3,3
Close Grip Press
155x10,10,10,10
BW 199
4/11/2010
Overhead Press
barx5
95x3
135x3 feeling strong, arm feels much better
Barbell Row
135x6
155x6
Dumbell Row
55x10,10,10
5/11/2010
Deadlift
135x5
225x5
275x2
315x1
375x3 PR +5lbs
Box Squat
225x3,3
Good Morning
245x5,5
8/11/2010
Squat
barx5
95x5
135x4
185x2
225x2
255x1
300x3 PR+5lbs
Box Squat
250x2 PR+5lbs
Good Morning
275x5 PR+10lbs
BW 199