Ermm here goes

Might be a good idea Chris!

15.10.15

warmed up

squat
60
100
140x1 (hurt too much

leg press
worked up in tens upto
620x10 (really hard!)
480x10
400x20
320x20
240x20

leg extensions
3x20
dropset

leg curls 3x12

done.

18.10.15

Just seeing what didnt hurt

warmed up

one arm dumbbell
40 each arm
50 each arm
60 strict right arm
60 push press left
80 right arm push press, gym dumbbell so awkward as f**k!

bench press
60
100
140
160
180x1 (s**t rep, strength wasnt there today)

axle deadlift overhand
60
100
140
180x1 (PB)
190xfail
140 5x5

box jumps
5x3

then loads of rolling with a golf ball on my back and it worked really well!

done.

Congrats on the win

Cheers Wayne!

20.10.15

warmed up

squat
60
100
140
190 4x5

overhead squat with 40kg just to loosen back abit

btn power jerk first time in forever (racking bar in front hurt too much)
60
100
130 3x3
140x3

spoto press
got up to 125 but back was hurting

plyos
3 box jumps into broad jump
5 sets

log curls
50x12
55 2x12

done.

20.10.15

Warmed up

Pause squat
60
100
140
170 5x5

Power snatch
Up to 90 (need a proper oly bar, gonna have to stick to uni gym for oly lifts)

12 inch deadlift
60
100
140
180
Straps
220 5x5

Strict press
60
90
105 5x5

Fly's 15's 3x15

Bent over rows
60
135 3x10

Fat gripz dumbbell deadlift
50 3x5 each hand

Done.

21.10.15

session 1

snatch
40
60
80 4x3

bench press paused
60
100
140 5x5

seated lockouts off pins
60
100
120 2x5

done.

session 2

front squat
70
120
160 5x5

btn power jerk
70
110
140 3x3
150xfail (got greedy)

strict viking press into 5 second negative
95 2x5
100 3x5

RDL
140x10
190x10
210x10

done.

22.10.15

Warmed up

WOD: 5 thrusters emom 20 minutes
75kg (didn't feel too bad, surprised me how easy it did feel)

Prowler 20m low handles 20m back high handles
+90 5 x40m (so easy, weird how much my conditioning has improved)

Done.

Session 2

warmed up

deadlift beltless
60
100
140
180
straps
220
206 2x5
280 2x3 (bit tricky, feeling sore from RDLs)

seated cable row
110x12
140x10
170x8
200x5 (really really heavy)

dumbbell shrugs
90's x10
100's x15

Lat pulldowns
3x12

incline dumbbell curls
20's 3x12

done.

23.10.15

warmed up

paused front squat
60
100
130
150 4x5

incline bench
60
100
120 5x5

dumbbell bench
40's 3x12

box jumps
4x4

tricep pushdowns
3x12

lateral raises
12.5's x12
15's x12
17.5's x12

rear delt raies
20's 2x12

done.

25.10.15

Warmed up

Axle power clean and strict press
60
80
105x5
115x3
125x2

Yoke
250
310x20
310x20
310x20 9.8
310x20 9.2 (too slow, start was s**t)

Keg toss
4x4

Keg carry
90 3x40m

Done.

27.10.15

warmed up

squat
60
100
140
195 5x5

power snatch from hip
40
60
80 4x3

spoto press
60
100
130
145 5x5

pull ups
bw 3x12

3 box jumps into broad jump
4 sets

hammer curls
22.5's 3x15

done.

27.10.15

Warmed up

Front squat
60
100
140
165 5x5

Split jerk
60
100
Hurting so switched to behind the neck
130x3
145x3 (caught the first rep in front by accident so power jerked it then caught it behind again)
145 2x3

Strict press
60
90
107.5 5x5

12 inch deadlift
60
160
200
Straps
240 5x5 (these felt strong)

Seated cable row
3x10

One arm pushdowns
3x10 each arm

Done.

28.10.15

Session 1

Warmed up

Snatch
40
60
80
90x3
90x2 fail 3 (my mate advise that I wasn't getting my hips up properly and it worked like magic)
90x3
90x3
90x2 (turns out I haven't been properly finishing my pull pretty much ever so hopefully the weights should fly up soon)

Bench press paused
60
100
142.5 5x5

Strict Viking press 5 second negative
40
90
110x5
115x5
120x5

Pull ups
Bw 3x12

Lateral raises
17.5's 3x12

Face pulls
3x12

Done.

Session 2

Warmed up

Pause squat
70
110
150
175 5x5

Cleans
60
100
130 4x3

Box jumps
4x3

One hand snatch
70x1 each arm
80x1 right arm (5kg PB, pretty easy too)

Sumo deadlift
70
110
150
190x5
Straps
190 4x5

Dumbbell bench
42's 3x15

CoC grippers
#2 4x5 each hand

Done.