Fri 24 June 11
Bench press
77.5kg X 1 PR
80kg X 0
70kg X 3 X 3
Pullups
BW X 4 X 7
Pushups
BW X 5 X 11
DB rows
37.5kgs X 22
Nearly had 80 on bench, annoying.
Mon 27 June 11
Squats
95kg X 17 PR
Deadlift (speed)
75kg X 5
85kg X 5
75kg X 5
Again didn’t have time for BSS.
Tue 28 June 11
Push press
60kg X 3 PR
62.5kg X 2 PR, 1.8
Pullups
BW+11.25kg X 3 X 3
Dips
BW X 3 X 10
Pendlay rows
70kg X 3
72.5kg X 3 X 5
Thu 30 June 11
Deadlift
120kg X 1
130kg X 1
140kg X 1
147.5kg X 1
140kg X 1
130kg X 3
120kg X 5
Squat (speed), 1.5mins rest
70kg X 6 X 1
Single-leg hyperextension
BW+5kg(plate behind head) X 10,8
I’ve done 147.5kg before, this time the form and speed were much better.
Fri 1 July 11
Bench press
60kg X 3
70kg X 1
77.5kg X 5 X 1
60kg X 12
Pullups
BW X 2 X 8
Pushups
BW X 12,12,12,9
DB Rows
37.5kg X L: 20 R: 18
Sun 3 July 11
Squat
95kg X 20 PR
Deadlift (speed)
70kg X 3
80kg X 3
87.5kg X 3 X 3
Bulgarian split squat
40kg X 3 X 8
Plank
1 minute
Flatbacked the last few reps on squat a bit, will still move to 97.5kg next week.
Mon 4 July 11
Overhead press
55kg X 5 X 2
Pullups
BW+6.25kg X 3 X 5
Dips
BW X 11,11,9.5
Pendlay rows
65kg X 3 X 8
Wed 6 July 11
Deadlift
120kg X 10 X 3
Squat (speed), ~1 minute rest
60kg X 3
65kg X 3
70kg X 3
75kg X 3
80kg X 3
75kg X 3
70kg X 3
65kg X 3
60kg X 3
Hyperextension
BW X 2 X 10
Hypers at the end were just done for a bit of a stretch of the hamstrings.
Sun 3 July 11
Bench press
72.5kg X 3,3,2.5
60kg X 12
Pullups
BW X 8,8,5.5
Pushups
BW X 13,13,12
DB Rows
37.5kg X 20
Was malnourished and everything was affected accordingly, sucks.
Sun 10 July 11
Squats
97.5kg X 17 PR
Deadlifts (speed)
70kg X 3
77.5kg X 5
87.5kg X 5
77.5kg X 5
Bulgarian split squats
45kg X 2 X 6
Plank
1min20sec
Mon 11 July 11
Push Press
60kg X 5 X 2
Overhead Press
40kg X 10
Pullups
BW X 3
BW+15kg X 3 X 1
BW+5kg X 3 X 5
Dips
BW X 11,11,8.5
Pendlay Rows
70kg X 3
75kg X 1
80kg X 1
85kg X 1 PR
80kg X 1
75kg X 3
70kg X 5
Tue 12 July 11
Deadlift
120kg X 1
130kg X 1
140kg X 1
150kg X 1 PR
152.5kg X 1 PR
155kg X 1 PR
Squats (speed)
70kg X 3
80kg X 3
70kg X 3
80kg X 3
70kg X 3
Very happy with deads, considering I am sick, still sore from squats two days ago and had riden 2 X 5km this morning to and from work. Will max out again in four weeks.
Thu 14 July 2011
Bench Press
60kg X 3
70kg X 1
75kg X 1
77.5kg X 1
80kg X 0
75kg X 2
70kg X 3
65kg X 5
Pullups
BW X 3 X 7
Pushups, 1 minutes rest
BW X 3 X 14
DB Rows
37.5kg X 22
Sun 17 July 11
Squats
97.5kg x 15
Deadlift (speed)
60kg X 3
70kg X 3
80kg X 3
90kg X 3 X 3
Bulgarian split squat
45kg X 4 X 6
Plank
1min40secs
Pissed off with squats, everything else went well at least.
Tue 19 July 11
Overhead press
55kg X 3 X 3
45kg X 6,6,5.5
Pullups
BW+17.5kg X 3 X 1
BW+10kg X 3 X 3
Dips
BW X 11,11,9.5
Pendlay Rows
80kg X 5 X 3
Wed 20 July 11
Deadlift
130kg X 10 X 1
Front Squat
50kg X 3
60kg X 3
70kg X 3 X 3
Plank
2mins
Thu 21 July 11
Bench Press
70kg X 1
75kg X 10 X 1
Pullups
Bw X 5 X 5
Pushups
BW X 3 X 15
DB Rows
37.5kg X 22
Tue 26 July 11
Squat
97.5kg X 20 PR
Deadlift (speed)
60kg X 3
70kg X 3
80kg X 5
90kg X 5
80kg X 5
Bulgarian split squat
45kg X 3 X 8
Squat may have been 19 reps, but more likely 20. Either way I will lift 100kg next week.
Wed 27 July 11
Overhead Press
50kg X 3
55kg X 3.5
52.5kg X 3
50kg X 3
52.5kg X 3
Pendlay Rows
75kg X 3 X 5
Dips
BW+10kg X 3 X 6
Thu 28 July 11
Deadlift
110kg X 3
112.5kg X 3
115kg X 3
117.5kg X 3
120kg X 3
122.5kg X 3
Front Squat
50kg X 3
60kg X 3
72.5kg X 3 X 3
Plank
2mins20secs
Legs still dead from Tuesday.