I like Power-Bars

18/08/11 OHP

Opted out of close grip benching tonight =p and went straight to OHP.
The first 2 sets were fine, but my top set was an ar****le! Lol

47.5 kg x 5
55 kg x 3 - both were fairly straightforward, may e didn't rest long enough between set 2 and 3
62.5 kg x 3 - PB 2.5 kg onto my PB triple, thought I could have got more after last weeks efforts =p never mind, almost finished my second 5/3/1 cycle =D
40 kg x 10

Dips (BW)
5 x 10

Pull-ups (BW)
5 x 5

20/08/11 Deadlift

Terrible session, so weak!

130 kg x 5 (3" deficit)
147.5 kg x 3 -PB (3"deficit) - both sets were fine, but they weren't very heavy, forgot chalk on my 130's so that was great fun holding onto that with sweaty hands!
165 kg x f,1 - My legs just weren't for moving this at all! Stuck a belt on for my second go, but didn't make much difference, it just didn't want to move! (but eventually did)
120 kg x 1 - was gonna do some fast pulls and such, but did one, felt my hips come up before i pulled, lifted it and decided that I was going home!

Need food and rest, deload week is gonna be awesome! =D

Also, I'm probably not gonna push every top set on every training day to the limit and see if that helps! Cos I've not felt so bad in the gym for a long long time!

We all get sessions, like my spectacularly s**t squat session a few weeks ago. They happen eat and sleep and recover! Also i think you will be glad to know I bought THREE! chalk balls :P. No more chalk theivery from me!

Yeah, true! =p I have done exactly that! ate so much over the weekend =D
lmao! Beast, maybe I'll start thieving your chalk now! =p

22/08/11 BENCH

Deload! =D can't convey how much I enjoyed this!

40 kg x 5
45 kg x 5
55 kg x 5

Dips (BW)
5 x 5

Pul-ups (BW)
3 x 3

25/08/11 Squat & OHP

Missed Tuesday (23/08/11) as I had to drive to Cheshire and back, so did both Squat and OHP deloads tonight.

Squat
60 kg x 5
75 kg x 5
90 kg x 5

OHP
25 kg x 5
32.5 kg x 5
40 kg x 5
Bar x 10

Did both lots of assistance tonight too

Pull-ups (BW)
3x3

Dips (BW)
5x5

Planks
3x 30s

Snatch
Bar x lots
25 kg x lots - working on technique ( I think) pretty s**te at them, but they're good fun to do.

Start my next cycle on Monday the 29th =D

There, now everything is up to date properly =p

29//08/11 Bench

Started doing 5/3/1 for powerlifting so 3's week first.

Got a comp in October so not pushing every last set too hard, but doing some singles after my work sets.

62.5 kg x 3
72.5 kg x 3
80 kg x 5 - paused reps - these felt pretty good, quite fast off the chest. Still need to be tighter on the way down though.
Aiming for 100 kg at next comp so worked my %ages off of that for my singles (both paused) took;
85 kg x 1 - easy
92.5 kg x 1 - took a weird line on this one, but it came up pretty well.
72.5 kg x 3 x 3 - paused reps

Good bench session tonight =D

Chest Supported rows (machine)
25 kg x 5
65 kg x 5 x 5

Dips (BW)
5 x 10

Pull-ups (BW)
5 x 5

30/08/11 Squat

Was trying to work on technique a bit tonight. My elbows come up awfully high when I squat, so I'm trying to work on getting them under the bar a bit more to help keep my chest up more, which in turn might give me more drive out of the bottom! =p
It'll probably take a long time for this to change, but I may as well try =p

105 kg x 3
120 kg x 5
135 kg x 5 - belted - not pushing too hard here as I had 2 singles to take.
worked off of 170 kg for my first single, but decided it was probably better to work off of 165 from now on and if I feel good on the day of the comp I can go for more.
145 kg x 1 - belted - good rep (85% of 170)
152.5 kg x 1 - belted - only 2.5 kg off of my PB and it flew up in comparison, so I'm feeling good about this! (92.5% of 165)
75 kg x 5 x 5 - to work on technique, I feel I have the bar too high (even for a high bar squat) so I may need to look at this too.

Snatch
Bar x lots
25 kg x 2 x 5
30 kg x 2 x 5

Planks
3 x 1 min (1 min rest between)

All in all, a very good session tonight =D

01/09/11 OHP

47.5 kg x 3
55 kg x 3
60 kg x 5 - PB - that's what happens when you don't bench before OHP!!!
40 kg x 5 x 5

Dips (BW)
5 x 10

Pull-ups (BW)
5x5

Pretty happy with tonight!

03/09/11 Deadlift

Felt a lot fresher today having not killed myself doing high rep squats on Tuesday =p

125 kg x 3 (3" deficit)
145 kg x 3 (3" deficit)
162.5 kg x 3 - belted (from floor) - was gonna do 5 but decided to leave it there and focus on the singles
working off 200 kg as my max for the next comp, so did 85% then 92.5%
170 kg x 1 - belted - belt was too tight but it was an ok pull.
185 kg x 1 - belted - again, the belt was too tight, very unstable at the top cos all my air was in my chest, still pulled it though =p

Hopefully my own belt will arrive soon...

Goodmornings
3 x 5 x 40 kg - hamstrings were screaming!!!!!

Planks
3 x 1 min (1 min rest between) - my new favourite thing to do =p

5's week next week, so no singles till 5/3/1 week =D

05/09/11 Bench

5's week this week, so no singles =D

60 kg x 5
70 kg x 5
80 kg x 5
70 kg x 5 x 5

No pauses which was a nice break on my shoulders =p

Rows (machine)
65 kg x 3 x 10

Dips (BW)
4 x 10
1 x 9 minimum rest between sets

Pull-ups (BW)
3 x 3

Was in a rush so left it there, but not a bad session =p

SQUAT Tuesday =D

Your top set looked stupidly easy, definitely a tasty PB ahead!

06/09/11 Squat

Tonight was good! Squats felt awesome, depth was good too! I've had the bar too high the past week or two, so moved it down slightly tonight to sit just at the top of my traps. Made all the difference, and felt a lot kore stable!

100 kg x 5
115 kg x 5
130 kg x 5 - belted, was gonna do these beltless but I figured I may as well make them as easy as possible!
115 kg x 5
Good depth on all sets! Great session! =D

Snatch
25 kg x 2 x 5
35 kg x 5

Planks
3 x 30s (30s between sets)

08/09/11 OHP

45 kg x 5
50 kg x 5
57.5 kg x 7 - PB (thought I had done this already, but 6 was my max) might have got 8 if I didn't stop at the bottom, but oh well, still pleased =D
45 kg x 5 x 5

Dips (BW)
5 x 5

Pull-ups (BW)
3 x 5

Good session, glad I didn't do 5 x 10 on dips =p