21/6/2017
Squat
135x2
225x1
275x1
225x2x4
Bench press
135x5
225x1
275x1
315x1-smooth, fairly easy.
275x4
Spoto press
225x9x2
Pull-up
bwx8,7
Pressdown
80x20x2
EZ curl
70x15x2
BW-110kg/242lbs
Solid 80%er, things moving well.
22/6/2017
OHP
95x5
135x2
155x1
175x1
155x2
135x5x3
BTNPP
185x3x3
Deadlift
225x2
315x2
405x1
455x1
405x2x2
RDL
315x8x2
BB row
315x5x3
RDF
35x15x3
EZ curl
70x16x2
Shrug
495x8x3
BW-110kg/242lbs
Solid 80%er, things moving well
23/6/2017
Squat
135x3
225x5x3
Bench press
135x5
225x2
275x1
add slanger
315x3
225x5
Spoto press
225x10,9
Pull-up
bw+12.5x5x2
Pressdown
80x20x2
EZ curl
70x17x2
BW-110kg/242lbs
Solid 80%er, squat feeling more natural.
26/6/2017
Squat
135x3
225x2
245x5x5-not bad, tough to maintain tech through sets though
Bench press
185x5
225x2
275x1
315x1-smoother than before
275x3x3-Nice and fast.
Spoto press
225x10x2-These are feeling better
BB row
305x8x3
Pressdown
80x20x2
EZ curl
70x20x2
BW-110kg/242lbs
Solid 80%er, things feeling good.
27/6/2017
OHP
95x5
135x3
155x1
175x1
155x2
135x5x3
Klokov press
95x10x2
Deadlift
225x3
315x1
405x1x4
standing cable row
stackx15x2
RDF
35x15x2
Shrug
495x10x3
EZ curl
50x25x2
BW-110kg/242lbs
Solid 80%er, didnāt feel great but put in the work.
28/6/2017
Squat
135x6
225x2x8-Feeling really decent
Bench press
135x5
225x1
275x1
295x1
275x5-recent pr, been a while since i hit that, feels like there is some room there
Spoto press
225x10x2
Pull-up
bw+25x3x3
Ez curl
50x25x2
BW-110kg/242lbs
Solid 80%er, things moving well
29/6/2017
OHP
95x5
135x2
155x1
165x1
155x2x4
135x5
Klokov press
95x10x2
Deadlift
225x2
315x2
405x2x3
BB row
315x8x2
RDF
35x15x2
EZ curl
60x25x2
Shrug
495x10x3
BW-110kg/242lbs
Solid 80%er, things going well. bit tired today.
4/7/2017
Squat
135x3
225x2
255x2x5
Bench press
135x5
225x3
275x1
295x1
275x2x3
Spoto press
225x10x2
Low cable row
stackx15x3
EZ curl
50x25x2
BW-110kg/242lbs
Solid 80%er, things moving well.
5/7/2017
OHP
95x5
135x2
155x1
175x1
155x4-not bad
95x10x3
Deadlift
225x2
315x2
405x1
455x1405x2x3
RDL
315x8x2
Pull-up
BWx6x2
RDF
35x15x3
Shrug
545x8x3
EZ curl
70x20x2
BW-110kg/242lbs
Solid 80%er, things going well
6/7/2017
Squat
135x3
25x2
275x2x5-Feeling real good, no significant forward pitch, feeling legs working. really happy with these
Bench press
135x5
225x2
275x1
295x1
Spoto press
245x5x3
BB row
315x8x3
EZ curl
55x25x2
BW-110kg/242lbs
Solid 80%er, things looking up.
7/7/2017
OHP
95x5
135x2
155x1
175x1
155x5-wider grip PR
135x4x4
Klokov press
95x10x2
Deadlift
225x2
315x1x2
405x1x5
RDL
315x8x2
Pull-up
BW+12.5 x3x3
Shrug
615x5x5
RDF
35x15x3
EZ curl
70x20x2
BW-110kg/242lbs
Solid 80%er, things feeling good
10/7/2017
Squat
135x3
225x2
285x2x5-Not bad.
Bench press
135x5
185x3
225x2
295x1
275x2x4
Spoto press
235x8x2
BB row
315x8x2
EZ curl
55x25x2
BW-110kg/242lbs
Solid 80%er, things progressing nicely with the squat.
11/7/2017
OHP
95x5
135x1
155x1
175x1
155x5
115x8x3
Klokov press
115x5x2
Deadlift
225x2
315x2
405x1
455x1
365x3x3
RDL
315x8x2
Pull-up
bw+25x3x3
RDF
35x15x3
Shrug
495x8x3
EZ curl
70x20x2
BW-110kg/242lbs
Solid 80%er. weights moving well.
12/7/2017
Squat
135x3
225x5x5
Bench press
135x5
225x1
275x1
245x5x5
EZ curl
55x25x2
BW-110kg/242lbs
Soldi 80%er, squats feeling good.
13/7/2017
OHP
95x5
135x1
155x1
180x1
145x6
145x3x2
Deadlift
225x2
315x2
405x1x5
RDL
315x8x2
Rubish row
315x3x3
RDF
35x15x2
Pressdown
80x20x2
EX curl
60x25x2
Shrug
635x5x3
BW-110kg/242lbs
Solid 80%er, things going well, pulls feel great.
14/7/2017
Squat
135x3
225x2x2
275x1
295x1
315x1-New form PR
225x2x4
Bench press
135x5
225x2
275x1
315x1x2
275x5
Spoto press
225x8x2
Pull-up
x5, 8
Pressdown
80x20x2
EZ curl
60x25x2
BW-110kg/242lbs
Solid 80%er, things moving well, bench and squat feeling better
17/7/2017
Squat
135x3
225x2
295x2x2
225x5x2
Bench press
135x5
225x2
275x3x2
Spoto press
225x8x2
EZ curl
55x25x2
BW-112kg/247lbs
Solid 80%er, got the work in but was short on time.
18/7/2017
OHP
95x5
135x2
155x1
165x1
135x8-Deadstop PR with wider grip.
95x10x3
Deadlift
225x1x2
315x1
405x1
425x1
385x3x3-Paused
RDL
315x8x2
Pull-up
BW+25x2, 4
RDF
35x15x2
Shrug
495x8x3
EZcurl
70x20x2
BW-111kg/245lbs
Solid 80%er, things moving well.
19/7/2017
Squat
135x3
225x2
250x2x6
Front squat
135x5x2
Bench press
135x5
225x1
255x5x5
BB row
295x8x3
EZ curl
55x25x2
BW-110.5kg/244lbs
Solid 80%er, things feeling good.
20/7/2017
OHP
95x5
135x1
155x1
175x1
155x3x2
135x3x3
Deadlift
225x3
315x2
405x1x3
Pull-up
bwx4,8
RDF
35x15x2
Shrug
635x5x3
EZ curl
60x25x2
BW-110.5kg/243lbs
solid 80%er, bit rushed.