Light upper push
A load of rolling and stretching
Z press off pins
Bar x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 4
Standing ohp
50kg x 10
50kg x 7, rest pause, 3
Drop to 40kg x lots of bottom range partials
Incline bench
40kg x 10
60kg x 12
70kg x 6
70kg x 5
60kg x 10
60kg x 10
Bench
40kg x 15
60kg x 12
70kg x 10
80kg x 8
60kg x 12
Laterals
14s x 4 x 10
Ss/Facepulls
“49” x 4 x 20
Ss/Rolling extensions
14s x 4 x 15
Was planning on squatting before hockey today, but didn’t get in in time.
A load more running than normal at hockey, ended up being pretty sore and short on time by the time I got to the gym. Didn’t squat and went straight to block pulls.
Block pulls
Belted and strapped
Up to 200kg x 5
210kg x 3
Lower back was not fond of these.
Back extensions
Lots
Bench
Set of ten up to 90kg x 9 (just like last week, yay)
80kg x 7 paused.
Knackering day, thought I could go ahead and push bench hard but it wasn’t having it.
I believe.
I Den’t
Deadlift
Doh no hook
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 2
160kg x 2
180kg x 1
Add straps
200kg x 9 - really wanted 10 to match my belted PR, but I gave up on that last pull inches off the floor. Form was sloppy on the last few in terms of back rounding, and I didn’t keep a rhythm going like I did with 190kg last week, much longer breaks between reps this time, which I think just gave me a chance to realize how much pain I was in. Pissed about no 10, but can get my own back by pulling it belted for 11 in two weeks.
Rdls
140kg x 3 x 15
Straps off
140kg x 10
Straight to
100kg x 20
Ss/Chins
4,4,4,4 - not great rom
Deadlift row
120kg x 4 x 10 - last set strapped and not from the ground.
Ss/Captains chair leg raises
4 x 25
Back raises
10kg x 3 x 20
10kg x 30
10kg x 40
Ss/Swiss bar curls
Bar x 5 x 25
I banged my elbow pretty hard and it didn’t want to do any extension movements. Not great for benching on.
Laterals
10s x 10-15 x 10-15
Klokov press
Some
Legs
High bar
Bar x some
60kg x 5
80kg x 5
100kg x 2
120kg x 2
140kg x 2
160kg x 1
180kg x 5 - 4 rep PR
Low bar
Paused
180kg x 1
190kg x 1
200kg x F - nope, out of practice on low bar and legs were tired
Block pulls - 3" below knee
Hook grip
120kg x 2
150kg x 2
170kg x 1
200kg x 1
Belt on
220kg x 3
Belt on, straps on
220kg x 5
240kg x 1
240kg x 1 - wanted to hit a couple of reps - nah. Will stick with slightly higher reps on these and hit a bit more volume.
220kg x 5
Ghr
Bw x 10 x 8 - these get progressively easier as you go on
Lots of stretching before hockey, then bossed a ton of sprints down the length of the pitch.
Upper
Bench
Bar x some
40kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 9
90kg x 7
80kg x 9 - paused.
80kg x 9 - paused
Left pec felt strained today, first time I’ve ever had pec issues and I didn’t enjoy them. Annoyed that once again I only hit 9 at 90kg. Think it’s time for a change, will move to the 5 rep range for a few more sets at a bit more weight.
Incline db
20s x 5 x 15
Ss/Neutral chins
4,3,3,3,3 - I am weaker than normal at these at the moment, not even getting good ROM
Laterals
12s x 5 x 20
Ss/Pullaparts
5 x 20
Ss/Db curls
12s x 5 x 20
Ss/Rest
Deadlift
Doh no hook
70kg x 2 x 3
100kg x 3
120kg x 2
150kg x 2
170kg x 2
Add straps and belt
190kg x 13 - 1 rep PR
Rdls
160kg x 3 x 10
Straps off, belt off
140kg x 10
Ss/Chins
4,4,4,4
Bent over row
120kg x 4 x 8
Ss/Captains chair leg raises
4 x 25
Back raises
20kg x 5 x 20
Ss/Underhand bent over row
70kg x 5 x 10 - squeezy
Low bar
Up to a few sets at 150kg - trying to work the form a little
Bench 5s
Bench - paused
Bar x 5
40kg x 5
60kg x 5
75kg x 5
85kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 4 - tried to long pause the last one
95kg x 5
Tng
100kg x 3
Benching felt good form wise, strength is not where I want it to be, but this is probably a volume PR. Best paused set of 4 is 100kg, I want to get up to that for a 5 x 5 fairly soon.
Z press off pins
Bar x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 3
Standing ohp
40kg x 18
Incline bench
40kg x 10
60kg x 9
60kg x 10
60kg x 10
60kg x 10
Laterals
14s x 4 x 12
Ss/Facepulls
“49” x 4 x 20
Ss/Rope pushdowns
“49” x 4 x 15
Legs
High bar - paused
Bar x some
60kg x 5
80kg x 4
100kg x 3
120kg x 1
140kg x 1
160kg x 1
Add belt
180kg x 2
180kg x 1
180kg x 1 - wanted and expected a 3 x 3
Low bar - paused
180kg x 1
Squats no es bueno. When this deadlift focused training cycle is finished I’ll bring frequency back up on them. I want to work all 3 forms to some degree.
Block pulls - 3" below knee
Hook grip
100kg x 2
120kg x 2
150kg x 2
170kg x 1
200kg x 1
Belt on
220kg x 5
Straps on
220kg x 8
220kg x 9 - wanted 10 for a 20kg PR in the space of 3 weeks. Will increase rom next week.
Ghr - bar on back, using this to practice bracing for squats
Bw x 5
12kg x 5
12kg x 5
20kg x 5
30kg x 5
40kg x 5
BW x 20
Hockey match.
Bench 10s
Bench
Bar x some
40kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10 - about time. 1 rep flat footed PR.
100kg x 5 - good for a fatigued set
90kg x 10 - good. Needed to hit this on bench - that I did it at the smaller gym on a crap bar, twice, made it even better.
Incline db
25s x 5 x 15
Ss/Chins
5,4,4,3,4
Some lying triceps
Good session, bench felt strongest it has in a while despite using a bar where my hands consistently slipped outwards. Didn’t go nuts on assistance since I want to be fresh for deadlifts tomorrow.
February 3, 2015
Squat
45 x some
135x5
225x3
-belt on-
275x2
315x2
345x1
365x1
385x1
405x1
(340x2)x6
(325x3)x4
Back Extension - (BW bands x 20)x5
Coming back relatively well it seems. Got this all in in about an hour. Had to run to class. Came back and did:
Pullup
BWx8
BW 25x8,5
-switch to neutral grip-
(BW 25x5)x3
These suck if I go higher than five reps.
Seated DB Press
40’s x 12
55’s x 13,11
30 minutes on stationary bike
Justice, y you do dis?
NIce o know your back is getting better though 
Backup has arrived. rimshot
Deadlift
Doh no hook
60kg x 3
80kg x 3
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 2 - DOH PR
Add straps and belt
200kg x 12 - 2 rep PR
Rdls
Belt off
160kg x 3 x 10
Straps off
140kg x 5 - bleh
Ss/Chins
4,4,4,4
Bent over row
120kg x 4 x 10
Ss/Captains chair leg raises
4 x 25
Back raises
One set of 100, then several more high rep sets with minimal rest.
Bench 5s
Bench - paused
Bar x 5
40kg x 5
60kg x 5
75kg x 5
85kg x 5
95kg x 5
100kg x 4 - paused PR matched
95kg x 5
95kg x 5
95kg x 5
95kg x 6
Push press
Bar x 5
40kg x 5
60kg x 5
70kg x 5
Legs
Front squat
Bar x some
60kg x 5
80kg x 4
100kg x 3
110kg x 3
Add belt
120kg x 3
130kg x 3 - 5kg PR
140kg x 3 - 2 rep PR
High bar
Belt off
140kg x 5
160kg x 5
170kg x 5 - PR
Add belt
185kg x 3 - PR
Block pulls - 4 inch block (been using a 6 inch recently)
Hook grip, belt off
100kg x 2
140kg x 2
160kg x 2
180kg x 1
200kg x 1
Belt on
220kg x 1
Belt on, straps on
220kg x 5
220kg x 6
Thumbs are struggling with hook grip at the moment, should get my nails grown out a bit more and practice it more often.
Hockey. Once again took a ball to the knee. Gnarly swelling.