I like Power-Bars

10/07/12 Deadlift 5's
dynamic warm up then;
60 kg x 5
80 kg x 5
110 kg x 3
127.5 kg x 5
145 kg x 5
165 kg x 12 - PB - Felt like I was gonna spew after this, also heard/felt something click in my left hip area at the back on rep 7ish, but decided to keep going anyway. Will see what has happened come morning no doubt.

Front squat
57.5/67.5/80 kg x 10

GHR
25 kg x 3 x 5

DB rows
27.5 kg x 25 L & R

12/07/12 Bench 5's
Bar x 2 x 5
50 kg x 5
60 kg x 5
67.5 kg x 5
77.5 kg x 5
87.5 kg x 6

OHP
42.5 kg x 5 x 10

BB rows
60 kg x 4 x 10

Chins
BW x 4 x 5

Band pull-aparts
4 x 10

14/07/12 Squat & OHP 5's
dynamis warm up then;
bar x 10
bar x 5
50 kg x 5
70 kg x 5
105 kg x 5
120 kg x 5
135 kg x 5 - pretty easy

OHP
bar x 10
40 kg x 5
45 kg x 5
52.5 kg x 5
60 kg x 5

Hanging knee raises
3 x 15

Goodmornings
40 kg x 3 x 5

foam rolling

17/07/12 deadlift 5/3/1
Everything felt pretty easy tonight, awesome!
dynamic warm up then;
70 kg x 5
100 kg x 5
120 kg x 3
145 kg x 5
165 kg x 3
185 kg x 5 - easy

Front squat
72.5/85/95 kg x 5

GHR
25 kg x 3 x 6

DB rows
30 kg x 25 L & R

Hanging knee raises
3 x 15

Stretch and foam roll.

20/07/12 Bench 5/3/1
dynamicwarm-up then;
bar x 8
40 kg x 5
60 kg x 5
77.5 kg x 5
87.5 kg x 3
97.5 kg x 4 - PB close grip

OHP
42.5 kg x 5 x 10

BB rows
60 kg x 4 x 10

Chins
BW x 4 x 5

Band pull-aparts
4 x 10

Stretch

21/07/12 Squat & OHP 5/3/1
bar x 5
60 kg x 5
100 kg x 3
120 kg x 5
135 kg x 3
150 kg x 6 - PB, maybe had another rep there.

OHP
bar x 5
40 kg x 5
52.5 kg x 5
60 kg x 3
67.5 kg x 5 - PB

Goodmornins
40 kg x 3 x 5

Hanging knee-raises
3 x 15

24/07/12 Deadlift 3's
dynamic warm-up then;
70 kg x 5
100 kg x 5
120 kg x 3
140 kg x 3
160 kg x 3
180 kg x 3 - Felt harder tonight, but took a video to look at my set up and angles etc, and they looked very easy and fast

Front Squat
70 kg x 8
82.5 kg x 8
95 kg x 6

GHR
25 kg x 3 x 7

DB rows
32.5 kg x 25 L&R

Hanging knee-raises
3 x 15

Foam roll & stretch

26/07/12 Bench 3's
Bar x 10
bar x 5
40 kg x 5
60 kgx 5
72.5 kg x 3
85 kg x 3
95 kg x 5 - comfy

OHP
50 kg x 2 x 10
50 kg x 9,f
50 kg x 3 x 7

BB rows
70 kg x 3 x 10

Chins
BW x 3 x 5

Band pull-aparts
3 x 10

Stretch

28/07/12 Squat & OHP 3's
bar x 10
60 kg x 5
100 kg x 3
112.5 kg x 3
130 kg x 3
145 kg x 7 - Went too slowly on rep 4 and had to grind it up out the hole, reps 1-3 and 5-7 were smooth and fast, rep 8 I fell forward and the spotters grabbed the weight, need to try and keep my chest up out of the hole. Still an PB

OHP
50 kg x 3
57.5 kg x 3
65 kg x 3

Goodmornings
50 kg x 3 x 5

Hanging knee-raises
3 x 15

Stretch and foam roll