Jamie's Log..

Squat:

165 kg x 5 x 5

Bench:

112.5 kg x 5 x 5

DB Press:

30 kg x 10
35 kg x 10
35 kg x 10

Pullup:

BW x 8,8,8,6

DB Hammer Curl:

15 kg x 12/12/8

Squat:

60 kg x 5
100 kg x 5
120 kg x 5
140 kg x 3 belt
160 kg x 1

170 kg x 5
170 kg x 5
170 kg x 5
170 kg x 5
170 kg x 5

Felt smooth

Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5

115 kg x 5
115 kg x 5
115 kg x 5
115 kg x 5
115 kg x 5

Pendlay:

110 kg x 8
110 kg x 8
110 kg x 8

DB Press:

37.5 kg x 10
37.5 kg x 10
37.5 kg x 9f

Pullups:

Lost count. 40 reps maybe

Yesterday

Squat:

60 kg x 5
100 kg x 5
120 kg x 5
*belt*
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1
200 kg x 1 Comfey

Deadlift:

70 kg x 5
120 kg x 5
170 kg x 5 (DOH)
190 kg x 3, hook grip, belt
210 kg x 1
200 kg x 5 straps

Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 2
130 kg x 2
130 kg x 2
100 kg x 10

Back Machine:

150 kg x 12,12,12

Back Machine:

110 kg x 12,12,12

Strict Log From Rack:

82.5 kg x 4/4/4

Would have been easy sets of 5 if I had brought my belt today

Dips:

BW x 10
+15 kg x 10/10/10

DB Hammer Curls:

17.5 kg x 12/12/12

Cable Curls

Skullcrushers

Squat:

60 kg x 5
100 kg x 5
140 kg x 3 belt
160 kg x 2

175 kg x 5
175 kg x 5
175 kg x 5

easy

Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5

117.5 kg x 5
117.5 kg x 5
117.5 kg x 5

Pendlay:

112.5 kg x 8
112.5 kg x 8
112.5 kg x 8

Strict Log from rack:

62.5 kg x 5

82.5 kg x 5 belt
82.5 kg x 5
82.5 kg x 5

70 kg x 10

Pullup:

BW x 8,8,8,8 (32)

Squat:

60 kg x 5
100 kg x 5
120 kg x 5
140 kg x 3 belt
160 kg x 1

180 kg x 5
180 kg x 5
180 kg x 5

Deadlift:

100 kg x 5
140 kg x 3
180 kg x 1

200 kg x 5 belt, straps
200 kg x 5
200 kg x 5

220 kg x 1 hook grip

Went one notch tighter on the belt for deads and worked well. Will do a heavier single on hook grip every 2 weeks to get comfortable with hook grip for competing in 2018. No need to train reps for hook grip I feel

Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5
110 kg x 1

120 kg x 5
120 kg x 5
120 kg x 5

Strict Log from Rack:

62.5 kg x 5

85 kg x 5 belt
85 kg x 5
85 kg x 5

Back Machine:

110 kg x 12
120 kg x 12
120 kg x 12

Pullup:

BW x 5,5,5,5,5,5

Tricep Dips:

+20 kg x 8,8,8

Hammer Curls:

17.5 kg x 12/12

15 kg x 12

Facepulls:

4 x 20

Squat:

60 kg x 5
100 kg x 5
120 kg x 5
140 kg x 3
*belt*
160 kg x 2
180 kg x 2
200 kg x 2
160 kg x 3
*no belt*
100 kg x 10

Bench:

60 kg x 5
60 kg x 5
80 kg x 5
100 kg x 5
112.5 kg x 1

122.5 kg x 5
122.5 kg x 5
122.5 kg x 5

Good

Strict Log from rack:

62.5 kg x 5
*belt*

87.5 kg x 5
87.5 kg x 5
87.5 kg x 5

a few tough reps in there

Pendlay:

100 kg x 8
100 kg x 8
100 kg x 8

Pullup:

BW x 8,8,6,6,6,6,5,5 (50)

Squat:

60 kg x 5
100 kg x 5
120 kg x 5
*belt*
140 kg x 3
165 kg x 2

185 kg x 5
185 kg x 5
185 kg x 5

Deadlift:

100 kg x 5
140 kg x 3
*belt*
180 kg x 1
*straps*

205 kg x 5
205 kg x 5
205 kg x 5

Squats easier and deadlifts harder than expected

yesterday

Bench: too cold, nothing good

DB Press:

30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 12
30 kg x 8

Back Machine:

140 kg x 12
150 kg x 12
160 kg x 12
160 kg x 12

Back Machine 2:

120 kg x 12
120 kg x 12
120 kg x 12

DB Hammer Curl:

17.5 kg x 12/12/12

DB Preacher Curl:

15 kg x 12/12/12

Facepulls:

5 x 20

Squat:

60 kg x 5
100 kg x 5
120 kg x 5
140 kg x 3
*belt*

150 kg x 8
150 kg x 8
150 kg x 8
150 kg x 8

no belt, paused 1 rep at 155 kg

150s were smooth, cardio was good enough to rep rapidly too