900 in the 110's

Trap bar deadlift ( raised on low blocks as i had to wear trackies and didn't want to rip them, circa 13")
70x5
120x5
170x5
210x5
240 2x5

Tore the hell out of my hands

RDL
120x8
150 3x8

GM
60x8
100 2x8

Barbell step up
50x8 per leg
80 x8 per leg

Did a power 2 podium today, events were

40m sprint
counterjump
standing long
overhead med ball throw
Watt bike
push/pull dynamometer
yo you shuttle test

Btn press
40x5
50x5
60x5
70x5
80x5
85x5
87.5x1

Floor press
60x5
100x5
120x5
130x5
140x4 misgrooved 5th, all paused at the bottoms so happy with that.

Box squat
60x5
100x5
140x5
170x5
180x5
190x5

No rocking, really worked on keeping my shape off the bottom.

Step up
60 2x8 (8 per leg)

Lateral and linear lunges
60 3x4 per leg ( 4 lateral per side then 4 linear per side = 1 set)

Bulgarian split squat
60 3x4

Gms
80x8
85 2x8

Razor curl
3x8

I must be getting old haven't felt like squats or deads since the English...lot of work there Joe lad

You must be itching to get back in now, i sorted out my next 6 weeks training properly, got it all written down when i go in so i can track what i've done and push it on when possible. All that unilateral work made me feel like my legs were melting though.

Incline close grip
60x5
80x5
100x5
110x5
120 2x4

Incline db
37.5x5
50 2x5
50 2x4

Flat db ss sa row
50x8

Stabilisers are knackered.

Pearce extension
50x8
70 3x8

Cable fly ss BTN pull down
4x8

Snatch
42.5x5
62.5x5
82.5x5
from hang
92.5 4x3

Snatch pull
122.5 5x5

Throwing went really well after this, getting somewhere technically, stand is looking alot better.

Threw outside, getting better all the time.

Btn press
40x5
50x5
60x5
70x5
80x5 push pressed the first
90 x3 "

Floor press
60x5
100x5
120x5
140x5 pb
150x4 spot on 4th

arnie press ss lateral raise
22.5/8 12/12
22.5/8 12/8
22.5/8 8/8

incline rear delt strip set
2 sets

shrugs
60x8
100x8
140x8
180x8
220x8 then strip a plate down to 60x18

Box squat
70x5
110x5
150x5
180x5
200x4
200x3 technique was dodgy so shut it down

Barbell step up
60 3x8
8 per side

Linear ss lateral lunge
4 per leg linear then same lateral
3 sets

GM's
90 3x8

Razor curl
bw 3x8

realised i didn't log yesterdays olympic session, more happy with throwing, getting better all the time.

Incline close
60x5
80x5
100x5
110x5
120x5 pb
125x5 pb

incline db
37.5x5
52.5x5
52.5 2x3
52.5x4

Flat db ss SA Row
52.5 2x4/8

Pearce extension
60x8
80 3x8

Front press
40x5
60x5
70x5
80x4,3,2

really dissapointed in the front press, got nothing off the chest.

Fat bar floor press
50x5
90x5
130x5
140x5
150x3 spot 4th

Db press ss lateral raise
27.5/7.5 3x8

incline rear delt fly
2 strip sets

shrugs
60x8
100x8
140x8
180x8
230x8

Spider bar box squat
60x5
100x5
140x5
160x5
170x5
180x5

Step ups
70 3x8

Linear ss lateral lunges
70 3x4

Razor curls
b2 3x8

I think that the last time i did those spider bar squats i could do 150x5, this is generally a good indicator of how strong my legs are as i can't do it as backily as i do on my normal squat. Unilateral work seems to be working, and my legs are looking massive.

Massive legs are kewl!



Very nice work Joe