22-6-16
Bench
RC work and band pullaparts between warm up sets
1x8 @ 20kg
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 50kg
1x5@ 60kg
1x3 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
1x7 @ 102.5kg
1x3 @ 112.5kg Joker
1x3 @ 120kg Joker
1x10 @ 80kg
Inc DB Bench 3x12 @ 36kg DBs, 1x5 @ 44kg DBs
CG Cable Row 12, 12, 12, 12, 8 @ 80kg
JM Preas 3x12 @ 37.5kg
Face Pulls SS with Front Raises 3x12 @ 80kg
Really happy with tonights session, the triple at 120kg was hard, but the reps went up smooth!
24-6-16
Squats
Agile 8
Band pullaparts between warm up sets
1x8 @ 20kg
2x5 @ 60kg
1x5 @ 80kg
2x5 @ 100kg
1x3 @ 110kg
1x5 @ 127.5kg
1x5 @ 147.5kg
1x6 @ 167.5kg
1x5 @ 177.5kg Joker
1x3 @ 185kg Joker
1x7 @ 127.5kg
Leg Press 3x10 @ 250kg, 1x10 @ 250kg + bands
Standing ab crunch 5x20 @ 35kg
Hamstring curl 3x10 @ 40kg
26-6-16
OH Press
RC Work
Band pullaparts between warmup sets with mini
2x8 @ 20kg
2x5 @ 30kg
1x5 @ 40kg
1x3 @ 45kg
1x3 @ 52.5kg
1x3 @ 60kg
1x5 @ 67.5kg
1x3 @ 72.5kg Joker - Rep PR!
1x10 @ 52.5kg
DB OHP 3x12 @ 30kg DBs, 1x5 @ 36kg DBs
CG Pulldowns 5x10 @ 75kg
CG Bench 3x12 @ 80kg
Face Pulls ss DB Curls 3x10 @ 75kg / 3x10 @ 12kg DBs
Really happy with my OHP today, hit a new rep PR where I only managed 2 reps with 70kg last week! 
Sorry about the last set on the video, some divvy decided to walk and stand infront of my phone!
27-6-16
Deadlifts
Band pullaparts between warmups with mini
2x8 @ 70kg
2x5 @ 90kg
2x5 @ 110kg
1x5 @ 130kg
1x3 @ 140kg
1x3 @ 150kg
1x3 @ 170kg
1x5 @ 192.5kg
1x3 @ 205kg Joker
1x8 @ 150kg
Reverse Lunges 10, 10, 13 (failure) @ 16kg DBs
Standing Ab Crunch 3x20 @ 35kg, 2x20 @ 40kg
45deg Back Raise 3x10 with mini
Super busy yesterday so didn’t get chance to post up my training, but here it is.
29-6-16
Bench
RC Work
Band pullaparts between warmup sets
1x10 @ 20kg
1x8 @ 40kg
2x5 @ 60kg
2x5 @ 70kg
1x3 @ 75kg
1x3 @ 85kg
1x3 @ 97.5kg
1x6 @ 110kg
1x3 @ 122.5kg Joker
1x10 @ 85kg
DB Inc Bench 3x10 @ 38kg DBs, 1x5 @ 46kg DBs
CG Cable Rows 12, 12, 12, 12, 10 @ 80kg
JM Press 3x15 @ 37.5kg
BB Curls ss Rear Delt Flys 3x10 @ 32.5kg / 3x12 @ 9kg DBs
Toying with the idea of alternating in some 3/5/1 cycles, just not sure how to go about it as I feel the deload every 4 weeks is a bit OTT, and prefer a 7th week deload. Maybe I could do 3/5/1/5/3/1/Deload and have 3 heavy singles (90% / 95% true 1RM on 3s and 531 week) then do the 5/3/1 part of the cycle as FSL with added jokers if Im feeling good? Any input into this idea would be appreciated!
1-7-16
Squats
Agile 8
Band pullaparts between warmup sets
Shoulder dislocations between warmup sets
1x8 @ 20kg
2x5 @ 60kg
2x5 @ 90kg
1x5 @ 110kg
1x3 @ 120kg
1x3 @ 137.5kg
1x3 @ 157.5kg
1x5 @ 177.5kg
3x1 @ 195kg 90secs rest between
Leg Press 3x10 @ 250kg, 1x10 @ 250kg + superminis
Standing Ab Crunch 20, 20, 20, 20, 15 @ 40kg
GHR 3x10
Standing Calves on Hack Squat 3x21s (7 reps each - toes in, out and neutral)
Decided to drop the FSL and the Jokers, and add in 3 heavy singles at my TM with 90-120 secs rest.
Will just be doing prescribed reps on 5s week, no FSL / Jokers / PR set, deloading every 2 to 3 cycles depending how beat up I am. Looking at doing the 3x3 deload setup at 65% / 75% / 85% but again I’ll decide on that when it comes around going by how beat up I am.
3-7-16
Military Press
Rc work
Band Pullaparts between warmup sets
2x8 @ 20kg
2x5 @ 30kg
1x5 @ 40kg
1x3 @ 50kg
1x5 @ 57.5kg
1x3 @ 65kg
1x3 @ 72.5kg
2x1 @ 80kg
DB OHP 3x12 @ 30kg DBs / 1x5 @ 38kg DBs
CG Pulldowns 4x12 @ 75kg
Wide Grip Bench 4x8 @ 80kg
Facepulls ss DB Curls 3x10 @ 80kg / 3x12 @ 12kg DBs
Felt quite tired today, but had a good session! Dropped a set off the pulldowns as my Bis were burning 
Decided to add 4x8 Bench to my OHP day just to get a bit of extra bench work in, hopefully see some good results from this!
4-7-16
Deadlifts
Did some hip and hamsteing stretches
Band pullaparts between warmups
2x8 @ 70kg
2x5 @ 110kg
2x5 @ 120kg
1x5 @ 130kg
1x3 @ 140kg
1x3 @ 150kg
1x5 @ 160kg
1x3 @ 182.5kg
1x3 @ 202.5kg
2x1 @ 112.5kg
Reverse lunges @ 16kg DBs, 2x10, 1x13
Back raises 3x10 with mini band
Standig ab crunch 5x20 @ 40kg
Hamstring curl 3x10 @ 30kg / 35kg / 40kg
Lots of warmup sets today, really trying to figure out my deadlift form, as something just doesnt feel right when Im pulling, theres too much on my lower back and not enough on my hamstrings!
I think Im going to ditch the deadlift slippers and go back to pulling in my Adidas Powerlifts… My feet feel a lot more stable in them! Tried the slippers for 2 cycles and I really dont like them!
Enjoying the singles work I’ve added in but Im ready for my deload next week, feeling a little beat up.
6-7-16
Bench
RC Work
Band Pullaparts between warmups
1x8 @ 20kg
2x5 @ 40kg
2x5 @ 60kg
1x5 @ 70kg
1x3 @ 80kg
1x5 @ 90kg
1x3 @ 102.5kg
1x3 @ 115kg
3x1 @ 120kg
DB Inc Bench 3x12 @ 38kg DBs, 1x5 @ 46kg DBs
Pendlay Row 4x8 @ 90kg
Skullcrushers 4x12 @ 37.5kg
Deload next week, just squats on Friday to get through, I’m definately ready for a lighter week 
8-7-16
Squat
Band Pullaparts between warmup sets
Agile 8
2x8 @ 60kg
2x5 @ 80kg
1x5 @ 100k
1x5 @ 110kg
1x5@ 120kg
1x3 @ 135kg
1x5 @ 147.5kg
1x3 @ 167.5kg
1x2 @ 187.5kg
Standing Ab Crunches 3x20, 2x15 @ 40kg
Leg Press 3x10 @ 260kg, 1x10 @ 260kg + bands
Okay so I did a week of the singles, and I’m man enough to admit it was a daft idea on the 5/3/1 method with 7th week deloads!!
I’m aiming to do my first meet at the end if this year / beginning of next year so maybe I’ll give 3/5/1 a whirl closer to then to get used to handling the heavy weights closer to my 1RM, but for now I’m sticking with 5/3/1.
Its my deload week now so I’ll have a quick flick through Beyond at some point, and decide which variant I’ll go with! Planning to deload as 3x3 65/75/85% and drop a few sets of assisstances for the week!
11-7-16
Military Press
Deload
RC work
Band Pullaparts between warmups
3x5 @ 20kg
2x5 @ 30kg
1x5 @ 40kg
1x3 @ 50kg
1x3 @ 57.5kg
1x3 @ 65kg
DB OHP 3x10 @ 30kg DBs
CG Pulldowns 3x10 @ 70kg
Wide Grip Bench 4x5 @ 80kg
12-7-16
Deadlift
Deload
2x5 @ 70kg
2x5 @ 100kg
2x5 @ 120kg
1x3 @ 140kg
1x3 @ 160kg
1x3 @ 182.5kg
6x3 @ 120kg
Hanging Leg Raise 3x10
Hamstring Curls 3x10 @ 35kg
Did a lot of deadlift sets tonight, something just doesnt feel quite right with my form. I didn’t like pulling in deadlift slippers, pulled today in my squat shoes (how I used to pull before I got the slippers) and it felt horrible! Finished off doing 6x3 in just my socks which felt better.
I recorded a couple of sets and my chest seems to be falling forward causing my upper back to round, even at low weights. I need to work on keeping mt chest up more, which I tried on the last 6x3 but it still felt really awkward / uncomfortable! I may have to look into getting my form looked at by a trainer or something.
15-7-16
Bench / Squat
Deload
Rc work
Bench
2x5 @ 20kg
1x5 @ 40kg
1x5 @ 60kg
1x3 @ 80kg
1x3 @ 90kg
1x3 @ 100kg
Squat
2x5 @ 20kg
2x5 @ 60kg
1x5 @ 80kg
1x5 @ 100kg
1x3 @ 127.5kg
1x3 @ 147.5kg
1x3 @ 167.5kg
Deadlifts 5x3 @ 120kg form work
Pendlay Rows ss CG Pulldowns 3x10 @ 60kg / 40kg
Been really busy this week so hit my Bench and Squat deloads today, was going to just skip the Bench this week but figured Id just do them both! Its been nice to have an easy week, ready to be back to it next week though!!
17-6-16
Military Press
RC Work
Band Pullaparts between warmups
2x8 @ 20kg
2x5 @ 30kg
1x5 @ 40kg
1x3 @ 45kg
1x5 @ 52.5kg
1x5 @ 60kg
1x6 @ 67.5kg
3x5 @ 52.5kg FSL paused reps
Side Laterals SS front raises 3x12 @ 12kg DBs / 10kg DBs
Chins 8,8,8,8,6 @ BW
Wide Grip Bench 8,8,8,11 @ 80kg
Rear Flys SS Z Bar Skullcrushers 3x12 @ 10kg DBs / 37.5kg
Felt good to be done with the deload, I was definately ready for it, but I think I overdid it with singles / Jokers etc last 2 cycles, so this time its simply 5/3/1 and FSL with a max of 1 Joker set if Im feeling good (Joker has to be done for that weeks rep cycle)
I feel my TM for Military Press may be set too high but I’ll see how this cycle goes, if I can’t hit a minimum of 3 reps on my 1+ set in week 3 then I’ll look at resetting my TM!
18-7-16
Deadlifts
Agile 8
Band work between warmups
1x8 @ 70kg
2x5 @ 110kg
2x5 @ 130kg
1x5 @ 142.5kg
1x5 @ 165kg
1x7 @ 185kg
1x5 @ 200kg Joker
3x5 @ 142.5kg FSL Paused just below knee
Standing Ab Crunch 4x20 @ 40kg
Reverse Lunges off step 3x12 @ 16kg DBs
45deg Back Raises 3x10 @ BW + mini band
Hamstring Curl 3x12 @ 40kg
Felt good today, my reps were very explosive! Tidied my form up a good bit and I seem to have found a good stance width for me which is a fair bit narrower then I was using, I have 1-2 fingers on the smooth of the bar now and it feels a lot better so far!
Trying to get my hands on a decent 30 to 40 kg weighted vest, but theyr damned expensive… Struggling to find a supplier in the UK.
20-7-16
Bench
RC Work
Band pullaparts between warmups
1x10 @ 20kg
2x5 @ 40kg
1x5 @ 60kg
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 92.5kg
1x6 @ 105kg
3x5 @ 80kg FSL. Did Spoto Press because I Pause all my work sets.
Inc Db Bench 3x12 @ 38kg DBs, 1x5 @ 46kg DBs
DB Rows 4x10 @ 38kg DB
Seated Cable Flys pyramid 5x12 @ 60,65,70,75,80 kg per side.
Wanted to do Pec Deck Flys instead of cables but the gym I go to doesn’t even have one… Wtf is that all about?! Need to find myself somewhere decent to train, at a chain gym atm and its pretty crappy!
Pretty bad session, not slept very well the last 2 nights because of the crazy weather we’re having in the UK… Its been way too warm for me to be able to sleep properly.
22-7-16
Squats
Agile 8
Squat stretches
Band work between warmups
1x10 @ 20kg
2x10 @ 60kg
2x5 @ 100kg
1x3 @ 120kg
1x5 @ 130kg
1x5 @ 150kg
1x8 @ 170kg
1x5 @ 185kg Joker
3x5 @ 130kg FSL Paused
Leg Press 2x10 @ 270kg
Hanging Leg Raises 4x8
Hamstring Curls 3x12 @ 40kg
Squats felt really good today, had a definate 1 in the tank at 185kg, maybe 2 if I wanted to grind a rep out!
That’s exactly right. I generally feel I have to earn my joker sets; rarely I use them to determine here I’m at if something isn’t going quite right.
Nice work @andypee I’ll be stopping by again.
@MarkKO yea thats how Im treating them now, just 1 Joker if its a really good session instead of trying to get them in all the time!
Thanks for dropping in, youre welcome anytime
24-7-16
Military Press
RC Work
Band work between warmups
2x8 @ 20kg
2x5 @ 30kg
1x5 @ 40kg
1x3 @ 47.5kg
1x3 @ 55kg
1x3 @ 62.5kg
1x5 @ 70kg
3x5 @ 55kg FSL Paused
Side Laterals SS front raises 3x12 @ 12kg DBs / 10kg DBs
CG Pulldowns 5x10 @ 70kg
Wide Grip Bench 8,8,8,15 @ 80kg
Rear Flys SS Z Bar Skullcrushers 3x15 @ 8kg DBs / 3x12 37.5kg