20/12/2010
Squat
135x3
185x2
225x1
245x1,1,2
265x1,1,1
275x1.1
Leg Press
2ppsx5
3ppsx5
4ppsx5
5ppsx5x5
this workout was performed after being awake for 32hours.
22/12/2010
Bench Press (kg)
20x10
50x3
60x2
70x1
85x1
95x1
105x1
115xfail
95x2 paused
Reverse Green band bench press (bar floats at chest with 95lbs)
225x5
275x4
295x1
315xfail
275x4
never done these before, but i like the way they feel as opposed to presses with bands adding resistance.
Overhead Press
barx10
95x6
115x5
135x4
23/12/2010
Deadlift warmup
135x3
225x3
Deficit Deadlift 3"
275x2
315x2
335x1
365x1
Reverse green band Daedlift
365x1
405x1
455x1
500xfail
29/12/2010
Squat
135x4
185x2
210x7,5,3
Bench Press (kg)
50x5
60x4
75x10
Deadlift
135x5
225x3
315x2
365x1
squats felt shitty, bench was ok, deadlift form was off, need to work more in the slippers my girl got me.
2/1/2011
Squats
barx5
95x5
135x5
185x4
215x8
225x3
245x1
265x1
275x1
no video today
5/1/2011
Bench Press (kg)
barx10
50x5
60x4
80x10
Close Grip bench
75x10
Reverse Green Band bench
225x4
275x4,3
Chest supported t-bar row
2platesx10,10,10,10,10
7/1/2011
Deadlift
135x3
225x2
275x2
315x2
365x1
315x1 standing on 35ās
Squat
135x2
185x2
225x1
245x1
Barbell Row
135x8
185x8
Pull-up
Bwx5,4
BW~206 time to cut down
10/1/2011
Squat
barx2
135x2
185x2
230x5,5
Box Squat
135x3,2
155x3
185x2
Squat form Work
135x1
185x1
225x1
245x1
265x1,1
225x1
13/1/2011
Bench Press
barx10
95x5
135x4
165x2
185x8,8
Close grip Press
175x8,7.5
Barbell row
175x8
185x8
Box Squat
95x3
135x2
185x2
Squat Form Work
135x1,1
185x1
225x1
245x1,1
BW-206
14/1/2011
Deadlift
135x3
225x3
275x2
315x5
335x1
Front Squat
135x2
185x2
225x2 PR+1 rep
Box Squat
135x4
185x3
205x2
Good Morning
135x7
185x6
BW-205
17/1/2011
Squats
95x3
135x3
185x4
225x2
240x5,5
Pause Squats
135x1
185x1
Box Squats
135x3
185x3x5
Form Squat
185x1
225x1
245x1
265x1,1
BW-206
19/1/2011
Bench Press
barx8
95x6
135x4
175x1
195x8,8
Close Grip Press
185x5,5
Box Squat
135x3,3
185x2
205x2
225x2
Form Squat
225x1
245x1
265x1
275x1,1,1
BW-207
24/1/2011
Squat
95x3
135x3
185x3
225x2
250x5,5
Box Squat
205x2
225x2
Pause Squat
135x1,2
Form Work Squat
185x2
225x1
245x1,1
135x2
185x1
225x1
245x1
275x1,1
Good Morning
185x4,4
huge backwards dump on a squat, not on the video, but if you watch close, youāll see in one video the tiles are fine, and the next theyāre broken.
BW-208
26/1/2011
Bench Press (kg)
barx10
40x6
60x4
82.5x1
92.5x5,5 PR+1rep
Paused close grips
85x5,5
Squat form work
barx5
95x5
135x5
185x2
225x1,2
245x2,1
265x1,1,1
285x1,1
last rep with 285 looked really good.
2/2/2011
Bench Press (kg)
barx10
50x5
60x4
70x3
82.5x2
92.5x4,3
Close grip Press (Paused)
100kgx2x2
Box squat
135x2,2,3,3
185x2
225x1
Squat Form Work
135x2
185x2
225x1,1
245x1,1,1
256x1
BW-93.6kg
11/2/2011
Push Press
barx10
95x3
115x3
135x3
155xfail
Squat
barx10
95x4
135x3
185x3
225x2-first rep was the best squat iāve ever done
245x1
Deadlift
135x2
225x3
315x1
just coming back after having wisdom teeth out, feeling ok.
BW 207
17/2/2011
Bench Press
barx5
95x3
135x3
185x3
225x1
Deadlift
135x4
225x3
315x1
Squat form stuff.
need to fix butt wink.
1/2/2011
Squat
barx7
95x6
135x5
185x3
225x2
Box Squat
135x3,3,3,2,2,2,2,2
Dumbbell Swings
20x25,25,25
3/2/2011
Bench Press
barx6
95x5
135x5
185x1
225x1 (felt like a ton today)
Close-Grip Press
195x4,4
Deadlift
135x5
225x5
275x2
315x3,3,3,2,2,1
Dumbbell Swing
20x25,25,25
BW-207
22/3/2011
Squat
warmup
bunch of light squatting to box, working on form
nothing heavier than 205.
10 pull-ups
light rowing