I think keeping my log here will be a great way to keep me focused on my lifting. I’ve been training for just under a year or so but I’ve not really had any progress to speak of for quite some time. For example, last week I maxed out in the deadlift with 165kg but last August I did 160kg for two reps.
Stats
Weight 95kg
Squat 120kg
Bench 3x65kg
Deadlift 165kg
setsxrepsxweight
Friday 2010-06-04
No work today so I was well rested.
Deadlift 5x3x150kg :: Not really that hard but couldn’t keep my back tight
Deficit dead 2x5x120kg :: Fast reps
I’ll be doing hill sprints tomorrow, might be a little hard on the lungs since the air is pretty much filled with volcanic ash
2010-06-07
Bench 4x3x65kg, 2x65kg, 3x65kg
CGB 12x50kg, 10x50kg
Db rows 16x40kg
WG pull downs 14x70kg
Found a new hill and did 6 sets of hill-sprints, 8 sets next.
2010-06-08
Squats :: decided to go for a max, didn’t go as planned 
1x110
0x120 :: If it had been 119.5 I would have gotten it up
2x5x100kg
8x80kg
Alt db curls 15x15kg, 7x17.5kg
Hypers 15xbw
Cable crunches 20xsomething (The weight stack isn’t marked and I was too lazy to count the plates)
2010-06-09
One arm db press: worked up to 2x25kg, limited by my left side
BHN smith (90° bench) 2x7x40kg
Lateral raises 20x7.5kg, 10x10kg, 16x10kg
WG pull downs 15x70kg, 9x75kg
Food…
8 sets of hill-sprints in the rain
2010-06-11
Deadlift 5x3x155kg :: managed to hold my back in a better position than last week and it felt lighter
4x5x110kg :: fast
EZ-bar curls 10x27.5kg, 8x32.5kg (explosive concentric and slow eccentric)
10 hill-sprints
Monday 2010-06-14
Couldn’t make it to the gym before closing, so I’ll bench tomorrow.
Did 6 hill-sprints in the rain with shorter rest periods than before.
2010-06-15
Bench 5x2x68kg :: was shooting for 5x3, the first two reps were always fast and easy but I was unable to lock out the third rep.
CG bench 2x8x53kg
Db rows 10x42.5kg, ugly 10x47.5kg :: limited by my left side
2010-06-16
Squat 6x100, 5x3x105kg with crazy butt-wink which is killing my lower back, not cool. I figure I need too stretch and strengthen my hamstrings.
Hyperextensions 2x10xbw, 10x5kg plate on my neck :: did them with a few second static hold at the top.
Db curlzz 18x15kg, 5x17.5kg