First comp out of the way! Now working towards British quilificattion.

Early training today

Deadlift
70x3 . 110x2. 150x2
170x2. 190x2. 200x1. 190x1. 5x3@180

Pause squats

5x3@100kg 3second pause each rep.

Shoulder press

5x10 @ 40kg

Grip work 100lbs 5 sets of 5. 10 second hold each rep

Ok session. Looking forwards to getting down to the farm on wednesday.

Squat night at the farm

20x5 60x5 100x3 130x3 150x3 160x3 175x2 160x3

Pedley rows

5 sets of 60x10

Dumbell seated shoulder press

25x10 25x7 then 5x5 @ 27.5kg

Sandbag hip thrust to throw 45kg 5x5

Lat raise 4x10 @9kg.
Front raise 4x10@9kg

Upright kettlebell row 28kg 4x10

Dumbell shrug 27.5kg 4x10

1) Bench Press
W/U to 60 x 5
Paused 85 x 2, 95 x 2, 105 x 2, 115 x 1
couldnt get a double on the 115kg!! after throwning my toys and dummy out of the pram i hit a PB of

W/S 5 x 5 @ 100

2)Football Bar Bench
75x8, 75x11, 75x11

3) Military Press
3 x 8 @ 50

4) Inverted Rows 5 x 10 bought my legs in to get more reps in..

overall a poor early part to the session which improved on the 5x5 bench sets.

marks wrote me a new more structured programme with rest days built in. hopefully this will see me benching 125kg in the next few weeks and squatting 190kg not long after.

Be patient, will happen, just not neccesarily in the next few weeks, Rome wasnt built in a day.

You need to progress slowly but surely, consistency will always result in better gains in the long term.

Can't believe youve dumped the Finch program to take advice from an accountant!
Just because my squat, bench and deadlift are sh*t!.
At least I hit depth................sometimes.

Either of you going up to the Classic at the weekend?

Lol ironically given the situation, I'm helping James out by being his guinea pig, he is doing a personal trainer course, so unfortunately not.

Looks like it will be immense though, Tom Martin for a 360+ deadlift I reckon.

Work hours all over the shop. So grabbed an early sessiob at pts.

Squats

Working sets 140x5 155x3 165x2 140x5

M P 5X5 @ 40KG

Pull through 3x12 @ 30kg

Inverted row on the football bar. 5x8

Football bar curls 3x12 @25kg

Grip training 5x10seconds @ 100kg

Deadlifts working sets

180kg 3x3

Bench session

60x5. 80x5. 90x5 100x1. 110x1. 117.5x1. 125x1 PB.... 130kg couldnt lock it out.

Good mornings

3x12 @40kg

BB bent over row

3x12 @ 50kg

So, we're now just 8 kilos below a bodyweight bench!

Good work Horny, you should have nailed that 130 though.
I reckon you'll be benching 140 by Xmas, just so long as you dont take any more advice from the accountant.

Lol how rude, will have you know he is following the patented Whiteman program, that's what's made his, and my bench, consistent Sunday bench sessions with good weight being lifted.

But agreed 140 is doable, lol on the bodyweight comment, I made the same sort of comment.

Squats

Working sets

145x5 160x3 170x2 145 x5

Bench press

Double pause 80kg. 100kg
Single pause 110kg. 120kg

Touch and go 127.5kgPB

RAN OUT OF TIME. good session.

Not a bad session. Was this at the hornet dungeon or at the farm?

FRANK! Where have you been? You should be learning squats from me, just like Horny was tonight. He would have squatted more but had one of his twinges.

I should be back at the Finch school of squatting on Wednesday. Wanted to come last Friday but as I'm dieting its tough and went home and ate some carbs. I had the equivalent of a 3board around my mid-section now its a 1.5board. Hard work getting rid of fat.