2016 Log

Cheers mate, tough to see the positives at the time but it was decent enough performance considering the weight cut (should have switched class to 120+ when I had the chance) and I'm comfortable with being uncomfortable in the kit now.

Also decided I'm done with cutting to 120 from now on.

09.08.16
Wide Stance Box Sq - belt and sleeves
60 x3
100 x1
140 x1
160 x1
170 4x3

Bench - Flat back t&g
60 x4
100 x4
120 x1
130 3x4

Hi Bar Sq
140 x10, x8, x5
Had a head wobble on these, mental block with hi reps lol

Decline Situps 2x10
Side Bends 2x10
Ricky Bruch BB Twists 2x10

Nice lifting Jon

Thanks Bill.

10.08.16
Deadlift 180 3x8
DB Bench 3x20 - 20s
Dips 3x8 - bw
Rolling DB Tri Ext 3x8 - 17s, 20s & 25s
DB Curls 3x8 - 20s
Lat Pulldown 4x8 - 55

Swapped 8x3 for 3x8 to save time, wish I hadn't lol.

12.08.16
Bench - t&g
60 x3
100 x3
120 x1
130 3x5

Hi Bar Squat
60 x2
100 x2
140 x2
180 3x5

DOH BB Holds
100 x15s
120 x10s
140 3x5s

Leg Press
240 3x10

14.08.16

Box Squat - suit bottoms, straps down
70 x2
120 x2
170 x2
200 x2
215 x2
230 x2
240 x2
250 x2

Bench - various grips
70 x3
110 8x3

16.08.16

Deadlift - Equipped
120 x1
160 x1
200 x1
240 x1
270 4x1 - couple of misses in there, bit of fatigue from Sunday maybe.

Bench - Equipped
70 x5
120 x3
140 x1
160 x1
+1 board
180 2x3
185 x3
190 x3
These went well, paying attention to wrist position on handouts is helping.

H/Curls 2x10
No time for assistance work.

17.08.16

Pause Squat
70 x3
120 x3
160 x3
200 x1
210 x1
220 x1
200 3x1

Bench +Ram, Max Grip
70 x5
120 x2
140 x1
145 3x5

Another rushed session.

19.08.16
Rack DL - Midshin
110 x2
150 x2
190 x2
230 x2
270 x2
290 x1
240 x5

BB Row 100 3x8
Shrugs 100 3x8
DOH BB Holds 100 3xf (15-20ct)
Lat Pulldown 3x10

20.08.16

Bench
70 x3
120 x3
+shirt
160 x1
180 x1
185 x1
190 x2
195 x1
200 x1 - clipped underside of the hook on the way up, strength is there.
Shirt is fitting a lot better at the moment.

Pin Press 140 6x1
Mil Press 60 2x8
Dips bw 2x8
Pushdowns 4x8

Good benching 190 and 195 looked easy

Thanks Bill, improved setup is paying off.

22.08.16

Squat
70 x2
120 x2
170 x2
200 x2
215 x1
235 x1
255 x1
265 3x1

24.08.16
Bench - 2 board
60 x3
100 x3
140 x1
+ shirt
180 x1
200 x1
210 x1
215 x1
220 3x1

Struggled with wrist position past 210, could lock out elbows but right wrist just folded back under the weight.

Pin Press up to 140 x1
Mil Press 65 2x8
Dips 2x8
H/Curls 2x10
Pushdowns 3x8

26.08.16
Deadlift
120 x1
160 x1
200 x1
210 12x1 - 60s rest

BB Row 120 3x8
Shrugs 120 3x8
DOH Holds 120 4xf (12s, 8s, 7s, 7s)
Lat Pulldown 3x8 - Heavy
Cable Rows 2x10 - light

Light session, feels like a wasted opportunity but lower body is feeling pretty beat up.

28.08.16

Squat
75 x3
105 x3
125 x2
175 x1
205 x1
230 x1
260 x1
280 x1 - PB!

Deadlift
105 x3
125 x1
175 x1
220 x1
250 x1
270 x1

Bench
60 x3
100 x3
140 x1
180 x1
190 x1
195 x1

Up to somewhere between 2nd & 3Rd lifts, confidence building. Squat was pretty smooth, deadlift the same & raw. Bench was a bit iffy, concentration wasn't there after squatting and deadlifting.

30.08.16
Hi Box Squat - wide stance, parralel-ish
70 x3
120 x3
160 x3
185 5x3
200 x1
220 x1

All pretty fast.

Decline Situps 2x8
Side Bends 2x12
Plate Twists 2x20