Mon 12 September 2011
Overhead press
50kg X 1
55kg X 1
57.5kg X 10 X 1
50kg X 5 X 1, on the minute
20kg X 20, for the lols
Seated cable row
55kg X 8
60kg X 6
65kg X 2 X 4
60kg X 6
55kg X 12
Dips
BW X 3
BW+20kg X 2 X 4
BW X 12
Wed 14 September 11
Bench press
60kg X 3
70kg X 1,2
72.5kg X 1,2
75kg X 1,2,3,1,2,3
72.5kg X 2,1
70kg X 2,1,
DB Rows
40kg X 24 PR
Pushups
BW X 27.5
Fri 16 September 11
Squat
Worked up to 90kg X 2.
Still feeling the hip flexor.
Push press
50kg X 3
60kg X 3
62.5kg X 3
65kg X 2,1,2,1,2,1,
Neutral pullups
BW+10kg X 3 X 4
Mon 20 September 11
Overhead press
40kg X 3
50kg X 1
52.5kg X 3 X 4
30kg X 15
Seated cable row
60kg X 3 X 8
50kg X 15
Dips
BW X 5
BW+15kg X 8
BW X 12
Wed 21 September 11
Deadlift
120kg X 1
125kg X 1
130kg X 1
135kg X 1
140kg X 1
145kg X 3 X 1
140kg X 1
135kg X 2
130kg X 3
125kg X 4
120kg X 5
Bench
60kg X 3
70kg X 3 X 6, spotter basically assisted half the reps and said “it’s all you,” annoying.
Hip felt OK during deadlifts, was aware of it, of course. Will stretch and see how it feels tomorrow morning.
Fri 23 September 11
Squat
70kg X 2 X 3
80kg X 3
90kg X 3 X 3
Push press
60kg x 3
67.5KG x 3,2,1
Pullups
BW X 3
BW+10kg X 3 X 3
I was still aware of my hip flexor during squats although it is starting to feel better. I was also dead tired from deadlifts on Wednesday.
Stretching has really helped recovery so far.
Tue 27 September 11
Squat - started the Russian Squat Program with a max of 120kg used.
80kg X 3
90kg X 2
95kg X 6 X 2, still felt hip flexor a tiny bit, still improving.
Overhead press
40kg X 5
50kg X 3
55kg X 1
60kg X 3 X 1
40kg X 13 PR
Neutral pullups
BW X 3
BW+12.5kg X 3 X 3
Dips
BW X 5
BW+17.5kg X 6
Thu 29 September 11
Squat
80kg X 3
95kg X 6 X 3 - only felt hip on half the sets, and barely noticed it when i did.
Bench press
60kg X 3
70kg X 6 PR,5,4 - no annoying spotters assisting every rep.
Pendlay rows
50kg X 2 X 5
60kg X 3
70kg X 3
75kg X 3
80kg X 3 X 3
Sat 1 October 11
Squat
80kg X 3
95kg X 6 X 2
Push press
60kg X 3
65kg X 2 X 3
60kg X 3
DB Rows
40kg X 20
Pushups
BW X 4 X 15
Mon 3 Oct 11
Weight room was being refloored, so really only had access to a barbell and weights.
Power cleans
40kg X 2 X 3
45kg X 2 X 2
50kg X 3 X 1
55kg X 1
57.5kg X 1
60kg X 1
65kg X 1,2
A few fails on 70kg, apparently the power was there, but I didn’t have the form to get it up.
50kg X 3
55kg X 4
60kg X 2,3
Press
50kg X 2 X 3
Pendlay rows
70kg X 5 X 3
Wed 5 Oct 11
Gym still being refloored
Deadlift
120kg X 3
130kg X 5 X 3
120kg X 3
DB Rows
35kg X 25
Farmers walk
30kg X 25,20,5metres
Power cleans
40kg X 5 X 3
Fri 7 Oct 11
Cleans
40kg X 3
45kg X 3
50kg X 3
55kg X 3
60kg X 3
65kg X 5 X 1
Pendlay Rows
60kg X 3
70kg X 5 X 5
Pushups
BW X 5 X 15
Deadlifts
100kg X 8,8,9
Mon 10 Oct 11
Deadlift
120kg X 1
135kg X 5 X 2
Seated cable row
63.5kg X 5 X 5
Overhead Press
50kg X 3 X 5
Wed 12 Oct 11
Squats
80kg X 3
95kg X 6 X 4
Bench
60kg X 5
70kg X 3 X 5
Pendlay rows
72.5kg X 5 X 5
Dips
BW X 5
BW+20kg X 2 X 5
BW X 3 X 10
Sat 15 Oct 11
Squat
80kg X 2
95kg X 6 X 2
Overhead Press
40kg X 5
50kg X 3
55kg X 5 X 3
40kg X 3 X 5
DB rows
40kg X 25 PR
Pushups
BW X 4 X 16
Mon 17 Oct 11
Squat
80kg X 2
95kg X 6 X 5
Bench press
60kg X 3
70kg X 2
75kg X 3 X 2
70kg X 2 X 3
Wed 19 Oct 11
Squat
80kg X 3
95kg X 6 X 2
Overhead press
40kg X 5
50kg X 3
57.5kg X 2 PR, 2, 1
Deadlift
110kg X 1
135kg X 4 X 3
Dips
BW X 5
BW+20kg X 3 X 5
Fri 21 Oct 11
Squat
80kg X 3
95kg X 6 X 6 - felt horrible, hadn’t stretched hip in a while and it flared up a bit.
Bench press
70kg X 1
75kg X 1
77.5kg X 3 X 2 PR - quite happy to redeem my squats with a bench PR
A) Seated cable rows
65kg X 5 X 5
B) Pushups
BW X 3 X 17
Mon 24 Oct 11
Squat
80kg X 3
95kg X 6 X 2
Overhead press
55kg X 3.5
50kg X 3 X 4
Pullups
BW X 3
BW+11.25kg X 3 X 3
DB Row
37.5kg X 22
Wed 26 Oct 11
Squat
80kg X 3
102.5kg X 5 X 5 - much better form and feel than the 6X6 day.
Bench press
60kg X 3
70kg X 1
75kg X 1
77.5kg X 1
80kg X 3 X 1
A) Seated cable row
66.5kg X 5 X 5
B) Pushups
BW X 3 X 18