An 'Average' comeback

1) Bench
W/U 20x10, 40,60,80x5
W/S 100x3, 120x3, 130x2*
* Really seem to be struggling at the top end, so that needs work. 130 is my best bench in comp, but some way off where I want to be.

2) Bench
5x8 @ 100 - All pretty comfortable, tiring as much as anything.

2) Pull Ups 8x3

3) Arnold Press, 15kg D/B's 5x5 (per arm)

Hurt my calf playing football so decided not to push sumo today, instead deciding to play with conventional and start working to strengthen my back which should translate to a more solid lockout and tighter set up for sumo - in theory.

1) Block Pulls (5 inch block, bar app. 14 inches from floor, a fair few inches below knees) - All done beltless to focus on a tight core and back.
W/U 70, 110, 140, 160 x 5
W/S 3x5 @ 180

2) Pull Ups 5x5

3) Cable Rows 3x12 @ 60

1) Squats
W/U 20x20, 60,90,110x5, 140x3
W/S (Belt on) 3x5 @ 160 - Looked a lot better than they felt, fairly upright, bar coming over onto toes on some, that needs work, but all in all good speed and nice and deep so cant complain.

2) Squats 3x10 @ 100

1) Paused Bench
W/U 20x10, 40,60,75x5, 90,105x3
W/S 5x3 @ 120 - Pause was getting a bit sketchy on a few, and slight bum lift on the odd few, but pretty happy with these. Need to work on my top end strength, reps are pretty consistent.

2) Paused Slingshot work - 5x3 @ 130

No football tonight unfortunately, called off due to lack of numbers, injuries and what have you, fair weather footballers.

1) Front Squats
W/U 20x20, 40,60,80x5
W/S 5x5 @ 100 - all pretty comfortable really, aim to get these back up to around 120-130 ish for 5x5.

2) 3 Second Paused Squats - work on keeping tight at the bottom 5x5 @ 100

1) Bench (Paused)
W/U 20x10, 40,60,80x5, 100x3
W/S 120x3, 130x2 - Wanted 3 but would have either failed or had my ass on the ceiling to get it done.

2) Bench 3x10 @ 100

3) Military Press 50x10/10 40x10

1) Squats
W/U 20x20, 60x10, 90,110 x 5, 130,150 x 3
W/S (Belt on) 3x3 @ 170 - Very pleased with these, felt tough but looked fairly solid.

2) 3 Second Paused Squats 3x3 @ 120

1) Bench (Paused)
W/U 20x20, 40,65,80,95 x 5
W/S * 5x5 @ 110 - Surprisingly comfortable reps!

1) * Pull Ups 5x5

1) Deadlifts
W/U 70x8/8, 110,140x8
W/S (No Belt but used straps) 3x8 @ 170

2) Cable Rows 3x12 @ 60

1) Bench
W/U 20x20, 40,60,80 x8
W/S 5x8 @ 100

2) D/B Bench 3x15 @ 30's

3) Arnold Press 5x5 @ 15's

Nice work.

Cheers Ian, training isnt going to badly.

Was a bit short on time and energy for this squat session so thought my planned 3x3 wasnt there, so just tried one big set of 3. Really tough third rep, stopped for what felt like an eternity just out of the hole but ground it out.

1) Squats
W/U 20x20, 70x10, 110x5, 140x3
W/S 160x3, 180x3 (belt on), 160x3

2) 3 Second Paused Squats 3x3 @ 120

Again pushed for time, need to attempt to train first thing when waking up from January (unlikely to happen as I'm rubbish at getting up early).

1) Paused Bench
W/U 20x20, 50,70,85x5, 100x3
W/S 5x5 @ 112.5 - Pauses were getting a bit sketchy last few reps on the last couple of sets must admit, but felt solid.

2) CGB - 5x5 @ 90 - definite weakness here, most likely neglected shoulder and tricep work. Need to address that.

Trained round my brother in laws this evening, so limited weights, so got a solid volume session in.

Back to the farm tomorrow for a squat and deadlift session, really look forward to getting over there and lifting with a decent bar.

1) Bench
W/U 20x20, 40,60,80x7
W/S 7x7 @ 100 (gradually increasing my volume, aim is an easy 5x10 with 100 after each bench session, started at 5x8 to ease in, now 7x7, next will likey be 6x9 hopefully).

2) Seated D/B press (limited weights available to load the d/bs)
3x25 @ 12.5's

Good work mark..... 5x10 will be impressive!!!