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TomsterCIcon...09-11-2013 @ 12:20 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Tuesday 24th September

Box Squat -
60kg for 5
100kg for 5
100kg for 6
120kg for 4

Power clean -
60kg for 4

Clean and Press -
75kg for 3
75kg for 3
60kg for 4
60kg for 3

Weighted abs


Wednesday 25th September

Rack pulls (above knee) -
70kg for 4
120kg for 4
(rack too high so moved onto deadlifts)

Deadlifts -
60kg for 4
110kg for 4
160kg for 4
200kg failed attempt
180kg for 1
170kg for 2

Bench -
60kg for 10
80kg for 5
100kg for 2
90kg for 4
85kg for 3
85kg for 3

Front squat -
60kg for 8

Squat -
100kg for 4
100kg for 5

Front squat -
80kg for 4

Tyre flip 90kg x15 (easy)

weighted abs

Friday 27th September

Leg Press -
80kg for 10
120kg for 10
160kg for 10
200kg for 6
200kg for 8
200kg for 8

Incline Bench -
50kg for 10
60kg for 9
65kg for 7
65kg for 5

Dumbbell Shoulder Press -
26kg for 7
26kg for 7
26kg for 10

Tricep Pushdowns (cable)-
110 for 8
110 for 10
110 for 12

15kg plate hold
3x 30 secs


Sunday 29th September

Bench -
50kg for 10
70kg for 9
90kg for 3
90kg for 3

Deadlift -
90kg for 10
120kg for 6
140kg for 2
200kg failed attempt
180kg failed attempt
170kg for 2

90kg tyre flip
approx. 18 flips in 75 secs
TomsterCIcon...09-11-2013 @ 12:33 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 30th September (new training programme started)

3 week programme. 6x6 70%, 7x5 75%, 8x4 80%, 10x3 85%, second week add 2-10kg, third week add another 2-5kg.

Bench -
50kg for 6
70kg for 6
70kg for 6
70kg for 6
70kg for 6
70kg for 6
70kg for 7

Deadlift -
130kg for 6
130kg for 6
130kg for 6
130kg for 6
130kg for 6
130kg for 6

Good Mornings -
40kg for 8
60kg for 7
60kg for 8

Abs

Thursday 3rd October

Bench -
50kg for 14
75kg for 5
75kg for 5

75kg for 5
75kg for 5
75kg for 5
75kg for 5
75kg for 5

Deadlift -
100kg for 10
120kg for 2
140kg for 5
140kg for 5
140kg for 5
140kg for 5
140kg for 5
140kg for 5
140kg for 5


Friday 4th October

Hamstring curls -
84kg for 8
84kg for 8
84kf for 8

Hip Adductor -
80kg for 10
80kg for 10
80kg for 11
80kg for 20

T bar Row -
60kg for 10
70kg for 10
70kg for 10

Skull Crushers -
30kg for 10
30kg for 10
30kg for 10
30kg for 10

Abs
TomsterCIcon...09-11-2013 @ 12:47 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 7th October

Bench -
50kg for 10
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4
80kg for 4

Deadlift -
120kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 4
150kg for 3
150kg for 3

Clean and Press -
75kg for 2
80kg for 1
80kg for 1
70kg for 4
70kg for 2

Abs


Thursday 10th October

Bench -
70kg for 6
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3

Deadlift -
90kg for 6
120kg for 4
160kg for 3
160kg for 3
160kg for 3
160kg for 2
160kg for 2
140kg for 3
140kg for 3
140kg for 3
140kg for 3
140kg for 3

Clean and Press -
70kg for 3
70kg for 3
70kg for 3
70kg for 3
90kg failed attempt

Abs
TomsterCIcon...09-11-2013 @ 12:58 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 14th October

Bench -
60kg for 7
75kg for 6
75kg for 6
75kg for 6
75kg for 6
75kg for 6
75kg for 6

Deadlift -
110kg for 6
140kg for 6
140kg for 6
140kg for 6
140kg for 6
140kg for 6
140kg for 6

Military Press -
50kg for 6
60kg for 4
70kg for 1
60kg for 2
60kg for 2

Good Mornings -
60kg for 8
80kg for 6
80kg for 6

Thursday 17th October

Squat -
85kg for 6
85kg for 6
85kg for 6
85kg for 6
85kg for 6
85kg for 7

Bench -
80kg for 5
80kg for 5
80kg for 5
80kg for 5
80kg for 5
80kg for 5
80kg for 5

Seated Row -
70kg for 10
70kg for 10
70kg for 10
70kg for 10


Friday 18th October

Bench -
50kg for 8
80kg for 5
*105kg for 1* (NEW PB)

Rear Delt raises -
12kg for 12
12kg for 12
12kg for 12

Leg Press -
120kg for 10
140kg for 10
160kg for 10
160kg for 10

Incline Bench -
50kg for 8
55kg for 8
70kg for 4

hyper extensions -
10
14
14

Dumbbell Shoulder Press -
28kg for 8
28kg for 7
28kg for 6

Tricep Pushdowns -
140kg for 10
140kg for 9
140kg for 11
TomsterCIcon...09-11-2013 @ 13:19 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 21st October

Bench -
60kg for 6
85kg for 4
85kg for 4
85kg for 4
85kg for 4
90kg for 4
*110kg for 1* (NEW PB)
85kg for 4
85kg for 4

Squat -
70kg for 4
90kg for 5
90kg for 5
90kg for 5
*130kg for 1* (NEW PB)
140kg failed attempt (needed assistance)
90kg for 5
90kg for 5

Clean and Press -
70kg for 4
70kg for 4
70kg for 3


Wednesday 23rd October

Bench -
60kg for 8
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3
90kg for 3

Squat -
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4
105kg for 4

Military Press -
65kg for 3
60kg for 4
60kg for 4

Abs


Friday 25th October

Bench -
77.5kg for 6
77.5kg for 6
77.5kg for 6
77.5kg for 6
77.5kg for 6
77.5kg for 6

Squat -
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3
110kg for 3

Shoulder Press Machine -
50kg for 10
55kg for 9
55kg for 9

Tricep Press Downs -
50kg for 10
55kg for 8
65kg for 10


Saturday 26th October

Incline Dumbbell Bench -
34kg for 6
34kg for 6
34kg for 8

Close Grip Bench -
75kg for 8
75kg for 7

Wide Grip Bench -
75kg for 7

25kg Plate Front Raises -
3x8

Dumbbell Shoulder Press -
28kg for 6
28kg for 7
28kg for 6

Stiff Arm Pulldowns -
21kg for 12
28kg for 12
35kg for 10
35kg for 12
35kg for 12
TomsterCIcon...09-11-2013 @ 13:34 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 28th October

Bench -
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5
82.5kg for 5

Squat -
90kg for 6
90kg for 6
90kg for 6
90kg for 6
90kg for 6
90kg for 6
90kg for 6

Good Mornings -
70kg for 9
70kg for 8

Military Press -
50kg for 6
60kg for 4
50kg for 9

Lat Pulldowns -
42kg for 10
56kg for 8
70kg for 10
77kg for 8

Reverse Grip Pulldowns -
70kg for 8
56kg for 14
42kg for 10
35kg for 8
28kg for 10

Stiff Arm Pulldowns -
42kg for 4
35kg for 8


Saturday 2nd November

Bench -
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4
87.5kg for 4

Front Squat -
90kg for 5
90kg for 5
90kg for 5
90kg for 5
90kg for 5
90kg for 5
90kg for 5

Zydrunas Press -
20kg for 8
40kg for 7
40kg for 9
40kg for 8

Seated Shoulder Press -
70kg for 5
70kg for 5
70kg for 7


Sunday 3rd October

Incline Bench -
40kg for 10
40kg for 6
60kg for 8
80kg for 2
80kg for 2

80kg Log Cleans x 4

Zydrunas Press -
40kg for 8
50kg for 5
50kg for 5

Dumbbell Shoulder Press -
28kg for 6
28kg for 8
28kg for 7

Overhead Tricep Extensions -
45kg for 6
45kg for 8
45kg for 6

Stiff Arm Pulldowns -
42kg for 6
42kg for 7
35kg for 6
TomsterCIcon...10-11-2013 @ 11:45 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Tuesday 5th November

Bench -

92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3
92.5kg for 3

80kg Log Clean x2

Front Squat -
95kg for 4
95kg for 4
95kg for 4
95kg for 4

Squats -
100kg for 4
110kg for 4
110kg for 4
110kg for 4

80kg Log Clean -
3x3

Clean and Press -
70kg for 3
70kg for 4
*85kg for 1* (NEW PB)
90kg failed attempt


Thursday 7th November

Bench -
60kg for 8
90kg for 4
90kg for 4
115kg failed attempt

Squat -
100kg for 3
*140kg for 1* (NEW PB)
120kg for 3
120kg for 3
120kg for 3

Front Squat -
100kg for 3
100kg for 3
100kg for 3
100kg for 3
100kg for 3

Military Press -
60kg for 6
60kg for 6
60kg for 6

Hyper Extensions -
3x10


Friday 8th November

Close Grip Bench -
75kg for 5
75kg for 6
75kg for 6

80kg Log Clean x3

Deadlift -

120kg for 4
140kg for 5
175kg for 4
*195kg for 1* (NEW PB)

Incline Bench -
70kg for 7
70kg for 5
70kg for 7

20kg Plate Front Raises -
8
10
9

Stiff Arm Pulldowns -
42kg for 5
42kg for 5
42kg for 7


Saturday 9th November

(Started Olly Jackson Deadlift Routine)

Deadlift -
120kg for 4
120kg for 4
160kg for 2
160kg for 2
160kg for 2
160kg for 2
160kg for 4

Squat -
100kg for 6
100kg for 6
100kg for 6
150kg failed attempt (Needed Assistance)

Front Squat -
90kg for 4
90kg for 3

80kg Log Clean x1

60kg Log Press
3x2

Tyre Flip x6

Clean and Press -
70kg for 4
75kg for 3
75kg for 2
TomsterCIcon...17-11-2013 @ 23:16 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Post Edited: 17.11.2013 @ 23:19 PM by TomsterC
Monday 11th November

Sumo Deadlift -
70kg for 4
70kg for 6
120kg for 6
140kg for 6
140kg for 6

Log Press -
40kg for 5
60kg for 3
70kg for 1
60kg for 3
60kg for 4
60kg for 4

Squat -
105kg for 5
105kg for 5
105kg for 5
105kg for 5
105kg for 5
105kg for 5
105kg for 5

Good Mornings -
80kg for 8
80kg for 7
80kg for 8

Calf raises


Tuesday 12th November

Rack Pulls -
70kg for 4
120kg for 7
170kg for 5
220kg for 3
220kg for 3
220kg for 3

Squat -
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4
115kg for 4

Incline Bench -
60kg for 9
70kg for 7
70kg for 8

T-bar Row -
70kg for 10
95kg for 8
95kg for 8


Wednesday 13th November

Deadlift -
70kg for 9
120kg for 6
170kg for 1
170kg for 1
*200kg for 1* (NEW PB)

Sumo Deadlift -
120kg for 4
120kg for 6

Log Press -
50kg for 5
57.5kg for 3
57.5kg for 5

Zydrunas Press -
40kg for 5

Leg Press -
120kg for 6

(Tweaked neck, rest of sets scrapped)


Sunday 17th November

Bench -
77.5kg for 4
75kg for 8
75kg for 8

Farmers Walk -
35kg for 15m x3
65kg for 15m x2
85kg for 15m in 11.42 secs
85kg for 15m in 10.31 secs

Approx. 100kg Tyre Flip -
20m in 56.97 secs

Seated Row -
50kg for 12
90kg for 10
110kg for 8
110kg for 7

64kg Dumbbell Carry
15m x 2
TomsterCIcon...16-12-2013 @ 15:31 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Wednesday 20th November

Bench -
40kg for 9
60kg for 8
80kg for 5
80kg for 5
90kg for 5

One arm Row -
25kg for 12
45kg for 10
55kg for 10
55kg for 10

Deadlift -
120kg for 8
140kg for 7
150kg for 6
150g for 7

Pulldowns -
42kg for 16
63kg for 11
77kg for 7
70kg for 8

Had my Second Competition on 24th November in Tamworth
Unfortunately I sprained my wrist in the first event and came last overall (14 competitors).
Highlights were doing 175kg deadlift for 10 reps, and doing a truck pull for the first time and placing 5th.

Had a week off training after the event, my wrist is still not 100% so I am stcng to legs for now.

Saturday 30th November

Squat -
20kg for 10
60kg for 7
100kg for 6
120kg for 4
120kg for 4
*150kg for 1* (NEW PB)
120kg for 4
120kg for 3


Leg Press -
100kg for 10
140kg for 9
140kg for 9
140kg for 9

Leg Curls -
56kg for 15
70kg for 8
70kg for 8

Leg Extensions -
70kg for 10
77kg for 10
91kg for 10
119kg for 7
119kg for 6
TomsterCIcon...16-12-2013 @ 15:52 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Wednesday 4th December


Deadlift -
70kg for 4
120kg for 4
175kg for 2
210kg failed attempt
175kg for 2
175kg for 2

Leg Press -
120kg for 10
160kg for 7
160kg for 7
160kg for 7

Leg Curls -
70kg for 7
70kg for 9
70kg for 10

Leg Extensions -
77kg for 10
91kg for 10
119kg for 7
119kg for 7
119kg for 7



Thursday 5th December


Squat -
50kg for 4
100kg for 4
125kg for 4
125kg for 4
125kg for 4
125kg for 4
125kg for 4
125kg for 4

Rack pulls -
70kg for 4
120kg for 6
170kg for 4
220kg for 3
240kg for 1

Leg Curls -
77kg for 10
77kg for 10
77kg for 10

Leg Extensions -
77kg for 10
91kg for 10
119kg for 7
119kg for 8


Saturday 7th December

Squat -
70kg for 5
100kg for 4
130kg for 4
130kg for 4
130kg for 4
130kg for 4
130kg for 4
130kg for 4


Sumo Deadlift -
110kg for 5
140kg for 4
160kg for 2
160kg for 1

Deadlift -
190kg for 1
*205kg for 1* (NEW PB)

12

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