Alex's log

Congratulations on the pbs mate - both very solid lifts!

Nice workout mate!

Benching at Sugden tomorrow?

Aye. And cheers guys.

I missed Friday because of seeing the mighty DRAGONFORCE at the Academy. So I made up for it today.

9/12
Bench
6x60kg
3x75kg
3x75kg
3x75kg
3x75kg
3x75kg
3x75kg

Easy.

Squat
5x50kg
3x70kg
8x75kg
8x75kg
8x75kg

Difficult near the end but not that close to failure.

Some pissing about on the Shoulder Press machine.

KFC Fully Loaded meal after. Mmm.

Heh! I didn't know dragonfarce were on. The guitarists at school will probably all be buzzing about it, then...

I've met Herman a couple of times, back in the JEMsite days before he was famous. His hair makes me jealous.

12/12

Bench
5x50kg
5x60kg
4x75kg
4x75kg
4x75kg
4x75kg

Good.

Lat Pulldown
10x77kg
10x77kg
10x77kg

Shoulder Press Machine
6x60kg
6x60kg
6x60kg
1x70kg

Solid benching mate!
75kgx4x4@65kgbw should get you somewhere near 95kg for 1rep i reckon.

I have a feeling Alex won't be trying for any PBs soon otherwise he'll have to update his total and thus weight - all 9 extra kilos of it!

This means that Jo is going to be even further ahead of you on Wilks

Heh.

Wilks @ 65kg: 268

Wilks @ 74kg: 242

Lowest of the Sugden League. f**k. Time for some HYDROXYCUT HARDCORE!

Don't worry. I'm actually closer to 70 and will pull 150 and squat 110 next week.

14/12

Deadlift
5x60kg
3x100kg
1x120kg
1x130kg
1x140kg
5x125kg
5x125kg
5x125kg
5x125kg
5x125kg

Difficult. But not suprising since my plan was 6x4x125.

Lat Pulldown
8x77kg
6x84kg
5x70kg - lost the will to do these after the deadlifts.

Aims for next session: 6x3x130kg Deadlift.

15/2

Bench Press
5x60kg
5x70kg
3x80kg
2x80kg - laughed at the adoration of 'Yop' going on in front of me
3x80kg
3x80kg
3x80kg
3x80kg

Plan was 6x2 but I thought that would be too easy. 6x3 wasn't massively difficult.

DB Shoulder Press
8x20kg
8x20kg
9x20kg

Nice.

Ok, since I did 6x3x80kg today on bench, and my plan was to do 3x3x80kg next Tuesday, it needs adjusting.


........... Tuesday .... Friday
Week 2 4x4x75kg 6x3x80kg
Week 3 5x5x75kg 6x2x85kg
Week 4 3x2x90kg 1x1x95kg

Nice work on the benching

17/12

Squat
5x20kg
5x60kg
1x80kg
1x90kg
1x100kg
1x105kg PB
5x90kg
5x90kg
5x90kg
5x90kg

Excellent. Well pleased with the 5x90's. Seems like the extra cals are indeed going straight to my legs

Jerk
5x20kg
5x40kg
5x50kg

Good work fat boy. I'm sorry to inform you that Jo made a 5kg PB today, so you're totally f**ked on the old Wilks score

90x5x4 should you put you at 110 I reckon. How did the 105 feel? Good stuff anyhow mate - keep it up.

19/12

Bench Press
6x50kg
6x60kg
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

Good.

DB Shoulder Press
10x20kg
10x20kg
10x20kg

Last few reps of last set were hard.

Machine Shoulder Press
5x60kg
3x65kg
5x60kg

Machine Row
7x70kg
6x70kg
6x70kg


Rob, the 105 squat felt OK. 110 sounds about right for a current PB.