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13/12/11 deadlift 5/3/1
Went in early tonight, and only had half an hour before the womens golf team took over the weights room so blasted through my sets as fast as I could.
w/u
70 kg x 2 x 5
120 kg x 3
w/s
137.5 kg x 5
157.5 kg x 3
175 kg x 8 - massive PB, belted PB from 8 weeks ago is 5 so an extra 3 reps beltless is good progress I'd say! =p
Left it at that, so pleased it makes up for the s**tness on bench last night =p
A good solid 5 meals today, feeling good!
Will need to stretch and foam roll lots tomorrow as I didn't get a chance to tonight.
Went in early tonight, and only had half an hour before the womens golf team took over the weights room so blasted through my sets as fast as I could.
w/u
70 kg x 2 x 5
120 kg x 3
w/s
137.5 kg x 5
157.5 kg x 3
175 kg x 8 - massive PB, belted PB from 8 weeks ago is 5 so an extra 3 reps beltless is good progress I'd say! =p
Left it at that, so pleased it makes up for the s**tness on bench last night =p
A good solid 5 meals today, feeling good!
Will need to stretch and foam roll lots tomorrow as I didn't get a chance to tonight.
17/12/11 Squat 5/3/1
w/u
Bar x 2 x 8
60 kg x 5
80 kg x 3
w/s
100 kg x 5
115 kg x 3
130 kg x 9,f - 10 was definitely not there, but couldn't resist trying =p lol still a good set, grinder on quite a lot of reps, but fought them all up when needed =D
OHP 5/3/1
40 kg x 5
50 kg x 3
60 kg x 1
BB rows
60 kg x 3 x 10 super strict
Home for food! Wild detour round a burned building into the quay. Regretted driving into the flats car park as George had his rape face on by this point cos he was worried he'd lose all his swoleness as he hadn't had protein yet...
Home eventually though, foam rolling and stretching time =p deffos cutting training to 3 x week and doing basic reps OHP on squat or bench day!
w/u
Bar x 2 x 8
60 kg x 5
80 kg x 3
w/s
100 kg x 5
115 kg x 3
130 kg x 9,f - 10 was definitely not there, but couldn't resist trying =p lol still a good set, grinder on quite a lot of reps, but fought them all up when needed =D
OHP 5/3/1
40 kg x 5
50 kg x 3
60 kg x 1
BB rows
60 kg x 3 x 10 super strict
Home for food! Wild detour round a burned building into the quay. Regretted driving into the flats car park as George had his rape face on by this point cos he was worried he'd lose all his swoleness as he hadn't had protein yet...
Home eventually though, foam rolling and stretching time =p deffos cutting training to 3 x week and doing basic reps OHP on squat or bench day!
22/12/11 Bench 5/3/1
Sort of sub par session tonight, slightly disappointing =(
w/u
bar x 10
40 kg x 5
60 kg x 3
w/s
70 kg x 5
80 kg x 3
90 kg x 4,f - totally f**ked up line on my first rep, shoulder blade slipped on one side much harder than I should have been for this set!
80 kg x 5 hard again, shoulder blades slipped again.
70 kg x 10
60 kg x 2 x 10
Croc rows
30 kg x 35
30 kg x 15
Lat pull downs
9 x 10
10 x 2 x 10
Not sure what weight the plates were kg/lb, or just some sort of arbitrary number...
Sort of sub par session tonight, slightly disappointing =(
w/u
bar x 10
40 kg x 5
60 kg x 3
w/s
70 kg x 5
80 kg x 3
90 kg x 4,f - totally f**ked up line on my first rep, shoulder blade slipped on one side much harder than I should have been for this set!
80 kg x 5 hard again, shoulder blades slipped again.
70 kg x 10
60 kg x 2 x 10
Croc rows
30 kg x 35
30 kg x 15
Lat pull downs
9 x 10
10 x 2 x 10
Not sure what weight the plates were kg/lb, or just some sort of arbitrary number...
24/12/11 Squat 5/3/1
Trained at 'fitness first' today, pretty good sesh for squats.
w/u
Bar x 2 x 8
60 kg x 5
90 kg x 3
w/s
105 kg x 5
120 kg x 3 - mistimed my 'bounce' out of the hole on rep one which sucked total balls! Lol
135 kg x 5 - PB - so easy! Should maybe have went for 8, but I'm glad I left it at 5 =p felt awesome!
120 kg x 3
105 kg x 10 - was going to do 20 but fell forward a bit on 10 so decided to leave it there =p
OHP 5/3/1
w/u
Bar x 5
40 kg x 3
w/s
47.5 kg x 5
55 kg x 3
62.5 kg x 1
Goodmornings
50 kg x 3 x 10
Home for foam roll and stretch and food =p
Trained at 'fitness first' today, pretty good sesh for squats.
w/u
Bar x 2 x 8
60 kg x 5
90 kg x 3
w/s
105 kg x 5
120 kg x 3 - mistimed my 'bounce' out of the hole on rep one which sucked total balls! Lol
135 kg x 5 - PB - so easy! Should maybe have went for 8, but I'm glad I left it at 5 =p felt awesome!
120 kg x 3
105 kg x 10 - was going to do 20 but fell forward a bit on 10 so decided to leave it there =p
OHP 5/3/1
w/u
Bar x 5
40 kg x 3
w/s
47.5 kg x 5
55 kg x 3
62.5 kg x 1
Goodmornings
50 kg x 3 x 10
Home for foam roll and stretch and food =p
27/12/11 deadlift 5/3/1
w/u
60 kg x 2 x 5
100 kg x 5
120 kg x 5
142.5 kg x 5
162.5 kg x 3
180 kg x 5 - PB =D last rep nearly killed me! =p probs would only have done 3 if Allen and George hadn't told me to keep going! =p
Goodmorning
60 kg x 3 x 5
Home to stretch, foam roll and eat lots of left overs =D
Gonna start doing a proper 5 min warm up before all my sessions from now on, bodyweight squat jumps, leg swings and hip stretches before I start lifting anything =p
w/u
60 kg x 2 x 5
100 kg x 5
120 kg x 5
142.5 kg x 5
162.5 kg x 3
180 kg x 5 - PB =D last rep nearly killed me! =p probs would only have done 3 if Allen and George hadn't told me to keep going! =p
Goodmorning
60 kg x 3 x 5
Home to stretch, foam roll and eat lots of left overs =D
Gonna start doing a proper 5 min warm up before all my sessions from now on, bodyweight squat jumps, leg swings and hip stretches before I start lifting anything =p
29/12/11 Bench 5/3/1
Did a quick warm up today of leg swings BW squats and hip/hamstring stretches, think I'll keep at it.
Never got to eat anything except a banana this morning, didn't seem to affect me at all.
w/u
Bar x 10, 5
40 kg x 5
60 kg x 3
w/s
72.5 kg x 5
82.5 kg x 3
92.5 kg x 6 - PB - felt very good! Last rep was a push, but felt ok =D
82.5 kg x 3
72.5 kg x 10
Incline bench - never again!
Bar x 5
40 kg x 5
50 kg x 10
Pull-ups
BW x 8/8/5
Very pleased with bench! Was only gonna try for 3, but everything felt good today! =D
Did a quick warm up today of leg swings BW squats and hip/hamstring stretches, think I'll keep at it.
Never got to eat anything except a banana this morning, didn't seem to affect me at all.
w/u
Bar x 10, 5
40 kg x 5
60 kg x 3
w/s
72.5 kg x 5
82.5 kg x 3
92.5 kg x 6 - PB - felt very good! Last rep was a push, but felt ok =D
82.5 kg x 3
72.5 kg x 10
Incline bench - never again!
Bar x 5
40 kg x 5
50 kg x 10
Pull-ups
BW x 8/8/5
Very pleased with bench! Was only gonna try for 3, but everything felt good today! =D
31/12/11 Squats 5/3/1
dynamic warm up
w/u
Bar x 2 x 5
60 kg x 5
100 kg x 3
w/s
110 kg x 5
125 kg x 3 - felt a bit unstable on these, may have been down to the floor being a bit soft, or goin a bit too deep and pitching forward
140 kg x 1,f - fell forward on rep 2 as I went way to deep and my hips came up and chest went down! =p
Tried again
140 kg x 3,f - PB, should definitely be getting 5 at this, but a lack of rest and doing 3 5/3/1 weeks in a row has finally taken it's toll! =p still a PB is a PB =p
Chest supported rows
25/65/75 kg x 10
Then noticed a rower and decided to see how fast I could do 500 m, got 95 s, not bad after squats etc, but felt like death until I got a well earned burger king =p lol
dynamic warm up
w/u
Bar x 2 x 5
60 kg x 5
100 kg x 3
w/s
110 kg x 5
125 kg x 3 - felt a bit unstable on these, may have been down to the floor being a bit soft, or goin a bit too deep and pitching forward
140 kg x 1,f - fell forward on rep 2 as I went way to deep and my hips came up and chest went down! =p
Tried again
140 kg x 3,f - PB, should definitely be getting 5 at this, but a lack of rest and doing 3 5/3/1 weeks in a row has finally taken it's toll! =p still a PB is a PB =p
Chest supported rows
25/65/75 kg x 10
Then noticed a rower and decided to see how fast I could do 500 m, got 95 s, not bad after squats etc, but felt like death until I got a well earned burger king =p lol
03/01/12 deadlift deload
60 kg x 2 x 5
100 kg x 5
120 kg x 5
Squats
Bar x 5
60 kg x 5
75 kg x 5
90 kg x 5
Front squat
60 kg x 3 x 3
05/01/12 bench deload
Bar x 10
40 kg x 5
60 kg x 5 small pauses on each rep
Front squat
Bar x 2 x 5
60 kg x 5
80 kg x 2
90 kg x 1
110 kg x 1
120 kg x 1
Left it there as I'm doing these as assistance for deadlift. Felt pretty good, 20 kg more than I thought my max would be lol plenty room for improvement =p
Been eating like crap over the last 2 weeks, it's been awesome!
Weighed in at 96 kg the other morning.
60 kg x 2 x 5
100 kg x 5
120 kg x 5
Squats
Bar x 5
60 kg x 5
75 kg x 5
90 kg x 5
Front squat
60 kg x 3 x 3
05/01/12 bench deload
Bar x 10
40 kg x 5
60 kg x 5 small pauses on each rep
Front squat
Bar x 2 x 5
60 kg x 5
80 kg x 2
90 kg x 1
110 kg x 1
120 kg x 1
Left it there as I'm doing these as assistance for deadlift. Felt pretty good, 20 kg more than I thought my max would be lol plenty room for improvement =p
Been eating like crap over the last 2 weeks, it's been awesome!
Weighed in at 96 kg the other morning.
07/01/12 Squat deload
Bar x 10
Bar x 5
40 kg x 5
60 kg x 5
75 kg x 5
90 kg x 5 - text felt solid, good depth, fast reps and didn't fall forward, just got to look ahead and not up!
OHP
Bar x 2 x 5
30 kg x 5
40 kg x 5 - fast reps, trying to use my lats as a shelf on these.
BB rows
60 kg x 3 x 10
5 pull ups between each set
Good session, back into 5/3/1 properly starting Tuesday. =D
Bar x 10
Bar x 5
40 kg x 5
60 kg x 5
75 kg x 5
90 kg x 5 - text felt solid, good depth, fast reps and didn't fall forward, just got to look ahead and not up!
OHP
Bar x 2 x 5
30 kg x 5
40 kg x 5 - fast reps, trying to use my lats as a shelf on these.
BB rows
60 kg x 3 x 10
5 pull ups between each set
Good session, back into 5/3/1 properly starting Tuesday. =D
10/01/12 Deadlift 3's
First proper session back, changing to 3 days a week so I have a bit more time for other stuff on a Monday night.
Good first session
dynamic warm up then;
70 kg x 2 x 5
100 kg x 5
120 kg x 3
140 kg x 3
155 kg x 3
175 kg x 5 - focused on keeping my head up all the way through on every rep, lockout felt awesome and easy on every rep!
Front Squat
bar/40 kg x 5
65/80 kg x 8
90 kg x 6 - fairly easy on all sets, wasn't sure how these'd go after deadlifts, but not too bad.
GHR (BW)
3 x 10 - gonna work up to 3 x 15 over the next 5-6 weeks and then maybe try some weighted.
Rower
500 m in 95 s, good fun but hard!
Home for food stretch and foam roll.
First proper session back, changing to 3 days a week so I have a bit more time for other stuff on a Monday night.
Good first session
dynamic warm up then;
70 kg x 2 x 5
100 kg x 5
120 kg x 3
140 kg x 3
155 kg x 3
175 kg x 5 - focused on keeping my head up all the way through on every rep, lockout felt awesome and easy on every rep!
Front Squat
bar/40 kg x 5
65/80 kg x 8
90 kg x 6 - fairly easy on all sets, wasn't sure how these'd go after deadlifts, but not too bad.
GHR (BW)
3 x 10 - gonna work up to 3 x 15 over the next 5-6 weeks and then maybe try some weighted.
Rower
500 m in 95 s, good fun but hard!
Home for food stretch and foam roll.
12/01/12 Bench 3's
Felt very tired going in tonight, decided to up my intake of carbs (of any sort really) to see if this helps.
dynamic warm up then;
bar x 10
bar x 5
40 kg x 5
60 kg x 3
70 kg x 3
80 kg x 3
90 kg x 5 - felt hard, but last rep wasn't an absolute grinder
80 kg x 3
70 kg x 10 - flattened out on my right side after 5 or 6 so now have a slightly sore shoulder
Incline DB
20 kg x 3 x 10
Lat pull-down
70 kg x 3 x 10
Reverse crunches
3 x 12
Not too bad tonight, but I think a combination of a s**tty mattress, the front squats GHRs and rower on tuesday have left me feeling tired! hopefully I'll get used to it soon!
Felt very tired going in tonight, decided to up my intake of carbs (of any sort really) to see if this helps.
dynamic warm up then;
bar x 10
bar x 5
40 kg x 5
60 kg x 3
70 kg x 3
80 kg x 3
90 kg x 5 - felt hard, but last rep wasn't an absolute grinder
80 kg x 3
70 kg x 10 - flattened out on my right side after 5 or 6 so now have a slightly sore shoulder
Incline DB
20 kg x 3 x 10
Lat pull-down
70 kg x 3 x 10
Reverse crunches
3 x 12
Not too bad tonight, but I think a combination of a s**tty mattress, the front squats GHRs and rower on tuesday have left me feeling tired! hopefully I'll get used to it soon!
14/01/12 Squat & OHP 3's
Got my knee sleeves through yesterday, tried them out today, totally awesome! =p
Dynamic warm up then;
Bar x 5
60 kg x 5
90 kg x 3
105 kg x 3
120 kg x 3
135 kg x 8 - PB, had to muscle the last rep up, was a bit ugly, but a good solid set! =D very happy! =p
120 kg x 3
105 kg x 5
OHP
47.5/55/60 kg x 3 - good sets for not being fresh! =p
BB rows
70 kg x 3 x 10
BW pull ups
3 x 5
Great session today, and a good first week back to proper training!
Got my knee sleeves through yesterday, tried them out today, totally awesome! =p
Dynamic warm up then;
Bar x 5
60 kg x 5
90 kg x 3
105 kg x 3
120 kg x 3
135 kg x 8 - PB, had to muscle the last rep up, was a bit ugly, but a good solid set! =D very happy! =p
120 kg x 3
105 kg x 5
OHP
47.5/55/60 kg x 3 - good sets for not being fresh! =p
BB rows
70 kg x 3 x 10
BW pull ups
3 x 5
Great session today, and a good first week back to proper training!
17/01/12 Deadlift 5's
Felt exhausted today, wasn't really up for training, went anyway cos I like it =p
dynamic warm up
70 kg x 5
100 kg x 5
120 kg x 3
130 kg x 5
145 kg x 5
165 kg x 6 - lost count, may have been 7 but I'm calling it 6 for neatness lol - felt off balance on one or two reps, but still pretty good lifts
Front squat
bar/50 kg x 5
60 kg x 3 - was totally asleep when I loaded this as my first set was supposed to be 55 but oh well
55/65/80 kg x 10
GHR (BW)
3 x 11 - seriously hard slog tonight!
BB complex (Clean, Press, Front Squat, Press, Front Squat) - sick of waiting ages for a rower so decided to use my initiative, limited though it may be =p
30 kg x 3 x 5 - if I thought I was tired going in... lol
Spent! home for food and stretching, and hopefully a decent sleep
On a brighter note, my new mattress arrives on Friday =D
Felt exhausted today, wasn't really up for training, went anyway cos I like it =p
dynamic warm up
70 kg x 5
100 kg x 5
120 kg x 3
130 kg x 5
145 kg x 5
165 kg x 6 - lost count, may have been 7 but I'm calling it 6 for neatness lol - felt off balance on one or two reps, but still pretty good lifts
Front squat
bar/50 kg x 5
60 kg x 3 - was totally asleep when I loaded this as my first set was supposed to be 55 but oh well
55/65/80 kg x 10
GHR (BW)
3 x 11 - seriously hard slog tonight!
BB complex (Clean, Press, Front Squat, Press, Front Squat) - sick of waiting ages for a rower so decided to use my initiative, limited though it may be =p
30 kg x 3 x 5 - if I thought I was tired going in... lol
Spent! home for food and stretching, and hopefully a decent sleep
On a brighter note, my new mattress arrives on Friday =D
19/01/12 Bench 5's
dynamic warm up then:
bar x 10
bar/40 kg x 5
60 kg x 3
65/75 kg x 5
85 kg x 6 - so easy! had a good spotter too =D
75 kg x 5
65 kg x 10 - flattened out after 5 reps again.
incline DB
17.5 kg x 3 x 15
Lat pull down (mid grip)
60 kg x 3 x 15
Reverse crunches
3 x 12
Done, pretty pleased with how tonight went, not feeling totally exhausted either =D
dynamic warm up then:
bar x 10
bar/40 kg x 5
60 kg x 3
65/75 kg x 5
85 kg x 6 - so easy! had a good spotter too =D
75 kg x 5
65 kg x 10 - flattened out after 5 reps again.
incline DB
17.5 kg x 3 x 15
Lat pull down (mid grip)
60 kg x 3 x 15
Reverse crunches
3 x 12
Done, pretty pleased with how tonight went, not feeling totally exhausted either =D
21/01/12 Squat & OHP 5's
Dynamic warm up then;
Bar x 8, bar x 5
60 kg x 5
90 kg x 3
100 kg x 5
115 kg x 5
130 kg x 5 - felt s**te! Bar was sliding on my back a bit which was making me lean forward slightly, tech felt horrible, weight felt horrible, legs felt horrible! Mistimed my bounce at the bottom on most reps today so was getting stuck a bit too! Crap session!
OHP
Bar x 5
40 kg x 3
45/50/57.5 kg x 5 - not too bad
Left it there as I really wasn't feeling it today!
Combination of being tired, squatting alone with no spotters and no rack and just generally being a bit s**t =p
Rest up till Tuesday and hopefully my 5/3/1 week won't suck!
Dynamic warm up then;
Bar x 8, bar x 5
60 kg x 5
90 kg x 3
100 kg x 5
115 kg x 5
130 kg x 5 - felt s**te! Bar was sliding on my back a bit which was making me lean forward slightly, tech felt horrible, weight felt horrible, legs felt horrible! Mistimed my bounce at the bottom on most reps today so was getting stuck a bit too! Crap session!
OHP
Bar x 5
40 kg x 3
45/50/57.5 kg x 5 - not too bad
Left it there as I really wasn't feeling it today!
Combination of being tired, squatting alone with no spotters and no rack and just generally being a bit s**t =p
Rest up till Tuesday and hopefully my 5/3/1 week won't suck!