So yeah todays workout sucked …
Squat
2x5x45
1x5x55
1x4x77.5
1x4x100
1x2x125
1x3x120
4x5x70 (Front Squat)
Bench DB
2x5 20
1x5 25
4x5 27.5
Bent Row
3x10 50
Back Extension
1x10
3x10x10
Snatch Grip DL
3x10x50
I am going to do a core workout tomorrow then do lightweigh on Friday and get some really good recovery over the weekend. Then hit Monday haaaaaard!
Thursday
2 hours of dancing…
Friday
(Light Day)
Squat
1x5x20
2x5x45
1x5x55
1x5x77.5
4x8x100
Press
1x5x20
2x5x25
1x5 32.5
1x5 35
5x5 45
Powerclean
2x5x25 from Hang
1x5x32.5 from Hang
1x5x50
5x5 60
WHAM! Hit todays workout pretty well, my shoulder press stallation is pissing me off.
Squat
2x5x45
1x5x55
1x5x77.5
1x5x100
1x5x125 – Felt way to easy
2x5x130 —I think I am going to go for 140 or 135 on Wednesday
Press
2x5x25
1x5x30
1x5x35
1x5x42.5
2x3x50 ---- grrrr
3x4x47.5
Powerclean
2x5x40
1x5x50
1x5x60
8x3x70 — realised I had missed a level to did 3 more sets
WHAM! Hit todays workout pretty well, my shoulder press stallation is pissing me off.
Squat
2x5x45
1x5x55
1x5x77.5
1x5x100
1x5x125 – Felt way to easy
2x5x130 —I think I am going to go for 140 or 135 on Wednesday
Press
2x5x25
1x5x30
1x5x35
1x5x42.5
2x3x50 ---- grrrr
Powerclean
2x5x40
1x5x50
1x5x60
8x3x70 — realised I had missed a level to did 3 more sets
I started training my friends (X) maxs today, I asked them to bring along some energy drink or 25g of sugar in water. X did;
3RM
Squat 35
Bench 25
Deadlift 2RMx65
Press 1/2RMx27.5
Bent Row 37.5
Mobility work needs to be done as I was not happy with depth on the squat, I stopped it short as X was borderline on depth.
I am not going to post X’s workout everyday but might but their new maxes later on in the year.
Circuit 1 Av 146 Max 178
Circuit 2 Av 167 Max 185
Squat
2x5x45
1x5x55
1x5x85
1x2x105
1x5x130
2x5x125 — Circuit legs :S
Bench
2x5x25
1x5x35
1x5x50
1x2x60
1x5x70
3x3x70 — good considering the amount of press ups done yesterday
DL
2x5x70
1x5x87.5
1x3x125
1x3x142.5
1x3x130
Squat
2x5x45
1x5x55
1x4x85
1x3x107.5
1x2x135
1x8x100
1x5x120
1x2x135
1x5x120 ------- Yes in that order, I tried to myself moving got to the 135 and all out failed , thank goodness for hip mobility
Press
2x5x20
1x5x35
1x4x40
1x3 45
1x5 50
1x3 50
2x5 47.5 -----Getting really pissed off now about not being able to press for 3x5x50
Powerclean
2x5x20 from Hang
1x5x40 from Hang
1x5x50
1x3x60 — I couldn’t even getting the 72.5 off the ground
Bent Row
1x5 50
3x5 60
Dips
2xFailure
Monday
Squat
2x5x45
1x5x55
1x3x85
1x2x107.5
2x4x135
2x5x130
Bench Press
2x5x25
1x5x35
1x5 50
1x5 60
3x5 72.5
DeadLift
2x5x60
1x5x87.5
1x3x125
1x5 145
Chins
3x3/4
Tuesday
Mobility
30min run AV 166 Max 183
I did some sh#t and my legs were really really sore the rest of the day.
Basically went to about 80% and repp’d out then decreased the weight by 10lbs then repp’d out again for bench and squat, stopped at 30% of max. Did about 5 works sets for bench and squat. Did some hang clean and press then some javelin shoulder presses.
Going on holiday so decided to do the two ME “Get Ready to Powerlift” days
ME Bench
2x10x20
1x10x30
1x10x40
1x10x50
1x5x55
1x5x60
1x5x65
1x4x70
1x3x75 === NEW PR!
Bent Row
2x10x50
2x7x50
1x7+5x50
Chins
1x7xBW-60
4x5xBW-50
Face Pulls Super Setted with Cable Tricep Pulls
1x50x60
1x10x60
2x10x70
1x15Fx70
3x5x40
2x10x30
Ok so not so good today
I blame it on the 20minute cycle but that’s a gash excuse
“ME”
Squat
2x10x40
1x10x50
1x5x60
1x5x80
1x5x100
1x5x120 === FYI My SS is 3x5x135
Deadlift
2x10x50
1x10x70
1x5x90
1x3x110
1x3x120
1x3x130
1x1x140 === FYI My SS is 1x5x142.5ish
Then did
5x10 Swiss Ball Roll out s/s 5x10x5 Hypers
Did a circuit of 2/4/6/8 reps 45s rest
Front Squat 70 (switched to back squat on the last 5 reps of the 8)
Seated Cable Row 60
Bench 50
Lying High Pull 60
Deadlift 70
I have signed my contract with the devil and am going back to rowing…
45 min run Av 160 Max 174
Made an effort to not push myself to get the time in, also I only put 3 songs on my zen…I was annoyed.
Went back towards functional hypertrophy training today
A1 Powerclean 4x6 65kg
B1 Squat 3x8 100kg
B2 Bench Pull 3x5 65kg
C1 Deadlift 3x5 100kg, 2x110kg
D1 (Sillyness) 8x3 50kg
Also completed Aim 2 
Lets see
Wednesday - Off
Thursday - 60 min bike ride (outside)
Friday - Circuit 1
Saturday - Off
Sunday - Circuit 1 + 60min bike
Monday - 40 min run
Tuesday - Circuit 1
Wednesday - HiiT
Circuit 1
A1 Squat Jumps 20
A2 Push Ups 20
A3 Burpees 30
A4 Sit Ups 30
30s rest x3
B1 Incline Press Up 20
B2 Dorsal Raise 30
B3 Body Weight Row 20
B4 Crunches 30
30s rest x3
Trying out my other rowing weights thing I made
High Pull 4x6x70
Front Squat 3x8x70
Bench Press 3x5x70
Military Press 3x8x40
Little light but was quite tired…
Did a Tabata Squat 4min of 40kg, my lower back felt really sore. When the 4min finished I didn’t feel spent…annoyed.
Goals - 2008
-Gain Strength = Ongoing
-Gain Mental Attitude to keeping to a program (hence V-Diet) = In the zone
-Gain Extra Mobility/Ability to Overhead squat 40kg+ = Done
Goals - 2009
400+lb/180kg deadlift
BW Overhead squat
6:30 2000m
Javorek’s Barbell Complex 1x3x10kg
Just a tester
Erg
250 1:36
500 1:38
750 1:47
1000 1:47
750 1:45
500 1:41
250 1:37
I have no endurance 
7.5k run - 34mins
Jav1 2x10
08/01
40min r18 2:02.9
1 2.02
2 2.03
3 2.03
4.2.02
Jav 1 4x10
09/01
30 min r20
1 1.55.6
2 1.58.9
3 1.59.4
4 1.59
5 1.58
10/01
Little bit of a row and some cycling
Jav 1 4x10
11/01
Some more rowing
Jav 1 3x10
12/01
40min r19 2:01.2
1 1.59
2 2.00
3 2.02
4 2.02
Jav 1 5x10
Tues
8x500m
Wed
7.5k run - 31.14 mins 
Might do Jav 5x10 or weights in the gym.