I like Power-Bars

30/10/11 Comp

Weighed in at 90.6 kg, a lot lighter than I thought I'd be!

ended up with
Squat 150 kg
Bench 97.5 kg PB
Deadlift 202.5 kg PB
Total 450 kg PB

Got 2 fails on squats for depth (1st 150 and 3rd 160) dropping the weight back to work on this!
Failed 105 on bench (lost my line) probs should have just gone for the 100
pleased with deads though =D

got loads of time now before I do anohter comp, so hopfeully I'll get some good work in =D

31/10/11 Bench 3's

Reset the weights on 5/3/1, working off my touch and go max (100).

warm up
bar x 10
40 kg x 5
60 kg x 3
work sets
62.5 kg x 3
72.5 kg x 3
80 kg x 8 - PB - so easy, had at least another 2 reps in the tank! very pleased!
drop sets
72.5 kg x 3
62.5 kg x 10

Dumbbell bench
15/20/20/25 x 10

Chest supported rows
15/20/20/20 x 10

Finished in 1 hour(ish)

decided to try and move up a weight class, so getting a bit more volume in on the lifts after my main sets.
Also managed to eat about 4000kcal today! if I keep this up I'll be a fat bas***d in no time =D

01/11/11 Deadlift 3's

Swapped squat and deadlift days so I can squat back in Glasgow to get Allen to check my depth! Dropped the weight right back on squats to address this issue =p

warm up
70 kg x 5
100 kg x 5
120 kg x 3
work sets
125 kg x 3
145 kg x 3
162.5 kg x 8 - PB - was tempted to try for 10, but trying to regulate things a wee bit so I don't burn out too quickly as has happened before =p

Leg press - never really done these, kinda weird, but can always do with some lower assistance as I never really do much.
10/60/100/120/140 x 10

took me a minute or two to figure out how the damn thing worked =p tried to get as full a range of motion as possible.

GHR - f**k me! Hardest thing I've ever done!!! lol
BW x 3 x 5

gonna try and add an extra rep to each set every week. Really shows how weak my hamstrings are! =p

done in ~1 hour

Got about another 4000kcal in again today! Felt slightly less sick after my 1000kcal dinner! =p

02/11/11

No training today, turning into one of these people who log everything...
Ah well, whatever helps =p

Had about 4000kcal today.
hopefully be able to get this much in every day during the week =p
Interested to see the long term effects on my lifts.

03/11/11 OHP 3's

w/u
Bar x 10
30 kg x 5
40 kg x 3
w/s
42.5 kg x 3
50 kg x 3
55 kg x 7 - PB? - left it at 7, happy with that, felt like I could have got 8 but rd have been a struggle!
50 kg x 3
42.5 kg x 10

Dumbbell OHP
12.5/15/17.5/17.5 x 10

Pull-ups (MG)
BW x 3
5 kg x 3 x 3
BW x 5

I'm incerdibly poor at pull ups, even worse than I am at benching, so I'll see how these go, maybe add 1.25 each week or something.

Finished in about an hour again =D

Got another ~4000kcal in today (probs more =p), feel a bit sick now... Should have tied my shoes before I drank that shake...

04/11/11 no training, just eating!

Got somewhere between 3500 and 4000kcal!

05/11/11 Squat 3's

Dropped the weight right back to 145 and my training max is 130 to work on depth!
Seeing my comp video back I wasn't massively high but want to make sure I slink the all low enough to be in with no doubt! =p

Warm up
Bar x 10
Bar x 5
60 kg x 5
80 kg x 3
Work sets
90 kg x 3
105 kg x 3
117.5 kg x 8 - PB - these were hard, no where near failure though, but could definitely feel a full(er) ROM was being utilised! =p
Back off
105 kg x 3
90 kg x 10 - cut rep 3 high and could really feel the difference.
Squats aren't ATG, but steel and Roffal both reckoned most of my reps were well in! =D

Good mornings
Bar/40/40/40 x 10

Barbell rows
80 kg x 3 x 10

Took a bit longer today like 1.5 hours, but not too fussed really, got some good work in I feel!
Only got about 3000kcal in today, guess it's not too bad as long as it averages out over the weeks!

06/11/11

Weighed myself this morning, 92.7 kg, must have been seriously dehydrated last Sunday to weigh in at 90.6 kg. No way I've gained that much weight in a week!
If it keeps piling on this quick I'll not be complaining though! =p

managed about 2500 -3000ish today, ate a lot of sweets though, so maybe had more =p

07/11/11 Bench 5's

Everything felt heavy tonight... Probs down to the fact I've got serious DOMS from squats and goodmornings on Saturday!

w/u
Bar x 10
40 kg x 5
50 kg x 3
w/s
57.5 kg x 5
67.5 kg x 5
77.5 kg x 6 - messy! Was lifting off myself, didn't quite get set up so my line was a bit off on a few reps!
67.5 kg x 5
57.5 kg x 10

Dumbbell bench
15/20/20/20 kg x 10

Chest supported rows
15/20/20/20 kg x 10

Kept the bench reps to a minimum tonight, lower intensity week to be recovered for heavier weights next week!
Good sesh, fairly quick again!
Ate lots! ~4000kcal, milk is my friend! =D

08/11/11 deadlift 5's

Good wee session tonight, weights moved really quick, form felt great! Decided I like deadlifting! Wonder how long this'll last! =p

w/u
70 kg x 6
70 kg x 5
100 kg x 3
w/s
117.5 kg x 5
135 kg x 5
152.5 kg x 6
All very easy! Hips nice and low to start, good lockout! Very happy with this tonight! =D
Bet it's s**te next week! =p

Leg press
60/100 kg x 5
140 kg x 3 x 10 - again, as full a range of motion as the machine allows

GHR (BW)
3 x 6 - didn't feel anywhere near as bad as last week! I'll just build it up slow!

Ate a good 4000ish kcal again! Hope I don't get sock of eating! =p
Also just worked out why my line was s**te on bench last night, wasn't squeezing my shoulderblades together properly! It's true what they say, you do your best thinking on the toilet! =p

10/11/11 OHP 5's

w/u
bar x 10
bar x 5
30 kg x 3
w/s
40 kg x 5
47.5 kg x 5
52.5 kg x 6
47.5 kg x 5
40 kg x 10

DB OHP
15 x 10
17.5 kg x 3 x 10

Pull ups
BW x 3
6.25 kg x 3 x 3
BW x 5

Quite a good session, in and out in about an hour.

Ate about 4000kcal yesterday and today, will weigh myself again on Sunday.

Your taining is looking good Cameron, nice deadlifting!

Cheers Roflcopter! =D

12/11/11 squat 5's

w/u
Bar x 10
60 kg x 5
80 kg x 3
w/s
85 kg x 5
97.5 kg x 5
110 kg x 8 - solid! Fast out of the hole and up!
97.5 kg x 5
85 kg x 10

GM
bar x 5
40 kg x 3 x 10

BB Rows
40 kg x 10
70 kg x 3 x 10

Good sesh, hamstrings are smashed!
Hopefully will be feeling ok for 5/3/1 week next week! =p
1000 kcal after training today! More to come =p
Got about 3500-4000 yesterday =p

13/11/11

Weighed 92.8kg today, think it's sort of levelled about since last week, probs was actually nearer 91.5kg last week.
If I can hit 97ish by Xmas I'll be happy! =p

14/11/11 Bench 5/3/1

w/u
bar x 10
40 kg x 5
55 kg x 3
w/s
67.5 kg x 5
77.5 kg x 3
85 kg x 8 - PB =D well pleased!!! The goal tonight was 6 - 8, the 8th was a push, but I think there was maybe 1 rep left in the tank, but I like not feeling totally f**ked after my top stets, just a bit f**ked lol.
77.5 kg x 3
67.5 kg x 10

DB bench
15/25/25/25 kg x 10

CS rows
15/20/20/20 kg x 10

Pleased with tonight. Finished in about an hour again!

Not sure how much I've eaten today, probs in the region of 4000 kcal.
looking forward to deadlifts tomorrow =D (at the moment anyway =p)