18/5/2017
Squat
185x5
225x4
245x3x2
285x3x6
Bench press
185x5
205x4
235x3x2
275x3x7
Pull-up
x6, 8
EZ curl
60x20x2
Pressdown
80x20x2
BW-109kg/238lbs
Solid 80%er. things feeling good, hands a bit sore.
22/5/2017
Squat
185x5
225x5
255x3x2
285x3x5
225x3x3
Bench press
185x5
225x5
255x4x5
Pull-up
x5x2
x8
Pressdown
90x20x2
EZ curl
70x15x2
BW-110kg/242lbs
Solid 80%er, Thinking we might finally have the squat figgered out.
23/5/2017
OHP
95x5
135x1
155x1
175x1-not bad
155x2x2-smooth
115x8x3
BTNPP
145x5x2-easy
BB row
225x5x2
275x5x2
RDF
35x15x3
EZ curl
60x20x2
Pressdown
100x20x2
BW-107.5/237lbs
Solid 80%er, things feeling good.
25/5/2017
Deadlift
225x3
315x3x2
365x3x2
392x2x3
365x2x3
RDL
315x8x2
DL stance box squat
315x5
365x5x2
Pull-up
x7,8
EZ curl
70x15x3
BW-108kg/238lbs
Solid 80%er,. things feeling decent
25/5/2017
Squat
185x3
225x3
250x3x2
285x3x6
Bench press
185x5
205x5
235x4x2
275x3x2
285x2x2
275x3x2
235x5
225x6
Low cable row
stackx15x3
Pressdown
80x20x2
EZ curl
70x15x2
BW-108kg/238lbs
Solid 80%er, squat feeling solid.
29/5/2017
Squat
185x3
225x2
275x1
315x1-Real solid
275x3x3
Bench press
185x4
225x3
285x1-easy
add slanger
315x2x2
265x3x3-no slanger
Pull-up
x7,x8
EZ curl
60x20x2
BW-108kg/238lbs
Solid 80%er. things moving well.
30/5/2017
OHP
95x5
135x1
155x1
175x1-smoother than last week.
160x2x2
115x8x3-easier than last week.
Seated DB press
55x10x2
Pendlay Row
275x3x3
RDF
35x15x3
EZ curl
60x20x2
Shrug
545x5x5
BW-109kg/240lbs
Solid 80%er, things moving well.
31/5/2017
Deadlift
225x2
315x1
365x1
410x1
365x3x3
RDL
315x8x2
BB row
315x3x2
225x8x2
Standing cable row
stackx15x3
EZ curl
60x20x2
BW-109kg/240lbs
Solid 80%er, things feeling good.
1/6/2017
Squat
135x2
225x1
275x1
325x1
275x2x2
Bench press
185x5
225x1
295x1
add slanger
325x2
225x5
EZ curl
40x30
BW-109kg/240lbs
Solid 80%er, short on time.
5/6/2017
Squat
135x3
225x2
275x1
335x1-Not bad, smooth, back wasnāt feeling great though.
295x2x2
Bench press
185x3
225x3
275x1
305x1
add slanger
335x2
Remove slanger
275x3x2
Pull-up
x5x2
Pressdown
80x20x2
EZ curl
70x15x2
BW-110kg/242lbs
Solid 80%er, kinda itching to get back to some volume.
6/6/2017
OHP
95x5
135x1
155x1
165x1
145x3x2
105x10x3
BTNPP
185x4x2
BB row
275x5x3
RDF
35x15x3
EZ curl
60x20x2
Shrug
585x5x5
Yoke walk
270x50"x10
BW-110kg/242lbs
Solid 80%er, things moving well.
7/6/2017
Deadlift
225x3
315x2
365x1
425x1
475x1-Smooth and easy.
405x3
RDL
315x8
Pull-up
x9-BW PR
EZ curl
40x30
BW-110kg/242lbs
Solid 80%er, thinking iāll head back to the volume next week.
8/6/2017
Squat
135x2
225x2
275x1
315x1
365x1-tough, form broke down a bit, going to leave this as training max.
Bench
185x3
25x1
275x1
315x1-not bad
BW-110kg/242lbs
Solid 80%er, in a bit of a hurry though.
12/6/2017
Squat
185x5
225x5x2
265x5x3
Made some technical adjustments
265x1
265x2
225x3
225x2x2-Really winning on those, hips coming near straight up like they should.
Bench press
185x5
205x4x2
235x3x2
255x3x5
235x4x4
205x5
Spoto press
185x8x2
Pull up
bw+25lbs x3x3
Standing cable row
stackx10x2
Pressdown
80x20x2
EZ curl
60x20x2
BW-109kg/240lbs
Solid 80%er, really pleased with changes to the squat tech. going to stay light on those, get the squat form down and see what happens.
13/6/2017
OHP
95x5
135x2
155x1
175x1
155x2x2
135x4x3
BB row
275x5x3
RDF
35x15x3
EZ curl
70x15x2
Shrug
600x5x5
BW-109kg/240lbs
Solid 80%er, bit tired today. Glutes unreal sore after learning to squat right yesterday.
14/6/2017
Deadlift
225x3
315x3x2
345x3x4
405x3x4
RDL
315x8x2
Standing row
stackx15x3
EZ curl
60x20x2
BW-108.5kg/239lbs
Solid 80%er, really hot today. Legs still tired from monday.
15//6/2017
Squat
185x2
225x2x10
Front squat
135x5-so much easier now that i can squat right/
OH squat
95x3x2-also possible due to new squat tech
Weighted pullup
bw+25x3, 5, 4
EZ curl
60x20
BW-110kg/242
Solid 80%er, things goin well
16/6/2017
Bench press
185x5
205x5
235x4
255x3x2
275x2x2
255x3x2
235x4
Spoto press
205x8x2
BB row
315x5x3
Pressdown
80x20x2
EZ curl
60x20x2
BW-110kg/242lbs
Solid 80%er, things feeling good.
19/6/2017
Squat
135x2
185x2
245x2x8
bench press
135x5
185x3
225x3
275x1
295x1
275x2x2
Spoto press
225x8x2
Pull up
bw+25 x3x3
Pressdown
80x20x2
EZ curl
60x20x2
BW-109kg/240lbs
Solid 80%er, things going well.
20/6/2017
OHP
95x5
135x2
155x1
175x1
155x2x2
135x5x3
Klokov press
95x10x2
Deadlift
225x3
315x1
405x2x5
RDL
315x8x2
BB row
315x5x2
RDF
35x15x3
Shrug
605x5x4
Ez curl
60x20x2
BW-109kg/240lbs
Solid 80%er, feeling good