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This will be my log

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ShaunIcon...15-12-2014 @ 20:05 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Okay session tonight.

Squats:

130 x 5

High bar. Used my strength shop double ply knee sleeves to add some stability, as I have mentioned that my knees have been a bit sore recently. Squats weren't too bad really.

Press:

60 x 6/6/6

Quite easy. Much easier than I thought they'd be.

Chins:

bodyweight x 6/6/6

Grip slipping a bit but otherwise fine.

Then some rotator cuff stuff then home.
ShaunIcon...17-12-2014 @ 20:12 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Nothing to complain about tonight.

Front squats:

100 x 5/5/5

Not difficult on the legs, but wrists were almost destroyed.

Bench:

80 x 5
85 x 3

Quite difficult.

Incline dumbbell bench press:

25s x 9/6

Did these for some back-off volume. Tried to emphasize the chest as to best utilise them as a chest assistance exercise.

Barbell rows:

80 x 5/5/5/5/5

Okay.

Then home.
ShaunIcon...18-12-2014 @ 20:09 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		I've put my workouts (from early November) into a spreadsheet so I can do some analysis.

Firstly, so far I have done approximately 540 sessions. This averages just over 100 per year. So on average I lift just over twice a week.

First problem: I don't train enough times. I know my average is down because, over the years, I have taken a lot of time off (for various reasons), but even when I'm not taking time off, I still frequently miss my target of three sessions a week. Therefore, I am going to endeavour to train more frequently.

Secondly, I looked at the amount of sessions I have had per weekday, just out of curiosity:

Monday 135
Tuesday 35
Wednesday 120
Thursday 26
Friday 138
Saturday 51
Sunday 35

No surprise that my main training days are the classic Mondays, Wednesdays and Fridays. It also came as little surprise that I rarely train on Thursdays either. Often if I miss a Friday I'll go on Saturday instead, putting it ahead of Tuesdays, Thursdays and Sundays.
ShaunIcon...20-12-2014 @ 22:47 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Good session earlier tonight.

Squats:

130 x 8/8

Reps are tough.

Press:

60 x 7/7/7

Tough getting them all.

Deadlifts:

180 x 3/3

Much better doing sets of three as my form doesn't fall to bits on reps 4 and 5, because I don't do them.

Then home.
ShaunIcon...22-12-2014 @ 21:31 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Okay session tonight.

Squats:

150 x 3

Very difficult. Legs still fried from Saturday.

Pause squats:

130 x 3

Very difficult. Legs still fried from Saturday.

Bench press:

80 x 5
87.5 x 3

Not too bad. Last rep of last set touched high on the chest so was a lot slower.

Incline dumbbell bench press:

27.5s x 7/10/7

Some back off volume. Surprised on the second set that I got 10, although I did intentionally cut the first set short. Failed on last set.

Barbell rows:

85 x 5/5/5/5/5

Okay.

Some mobility then home.
ShaunIcon...24-12-2014 @ 17:16 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Kinda hurt my back a little this afternoon. Was away to overhead press but when I got to my work set, I unracked and it felt something go just a little bit. So never did anything else. But so far it definitely feels very minor relative to other times this has happened so hopefully I'll get to train on Saturday when the gym opens again.
ShaunIcon...29-12-2014 @ 20:17 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Tonight went better than it could have. The back problem seems to have gone, but I've had a very sore right knee lately, and that isn't. But thankfully it didn't really interfere with tonight.

Squats:

130 x 5

Low bar. Just to see whether my knee would f**k up. I definitely felt it but it wasn't a show stopper.

Press:

62.5 x 6/6/6

Okay.

Deadlifts:

185 x 3/3

Quite difficult.

Power shrugs:

150 x 5
170 x 2

Did these for upper back. But grip was f**ked so only got two on second set. Need straps for these I think.

Then home.
ShaunIcon...31-12-2014 @ 16:52 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Just a quick-ish one this afternoon as gym shuts early and not really in the mood for a heavy one.

Power cleans:

95 x 1
100 x f

Haven't done these in a while. Didn't really commit myself for the 100. Plus back and traps still sore from Monday.

Barbell rows:

80 x 6/6/6/6

Not too bad.

Did a lot of foam rolling and work with the lacrosse ball throughout the session too.

Then home.
ShaunIcon...12-01-2015 @ 19:58 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Okay session tonight. Just getting back into it.

Squats:

120 x 5

Wanted to test my knee, which has been bothering me a little recently, and although I felt it, it didn't impede squats, which were easy enough.

Bench press:

80 x 5/5/5

Not too bad, although hands were slipping so should have used chalk.

Chins/pull ups:

bodyweight x 6/5/5

Then home.
ShaunIcon...12-01-2015 @ 19:58 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Okay session tonight. Just getting back into it.

Squats:

120 x 5

Wanted to test my knee, which has been bothering me a little recently, and although I felt it, it didn't impede squats, which were easy enough.

Bench press:

80 x 5/5/5

Not too bad, although hands were slipping so should have used chalk.

Chins/pull ups:

bodyweight x 6/5/5

Then home.
ShaunIcon...14-01-2015 @ 20:03 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Tonight went better than I thought it was going to go.

Squats:

130 x 5/5/5

Not too bad.

Press:

50 x 5
60 x 5
65 x 5

Last set quite hard, but otherwise not too bad.

Cable rows:

whole stack 5 x 10

Then home.
ShaunIcon...16-01-2015 @ 21:12 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Not a bad session tonight.

Squats:

135 x 5/5/5

Not too bad at all.

Bench press:

80 x 5
85 x 3
70 x 8

Weight was light enough, but have a really sore spot on the exact position I like to touch my chest with the bar, although this had a much bigger effect on the back off set.

Deadlifts:

212 x f/f

Somewhat disappointed, but in reality I had no businesses whatsoever going for a PR given the lacklustre state of my deadlifts as of recent. I got the first one about half way up but upper back wasn't strong enough to follow through and grip lacking too. Second attempt never budged.

Barbell rows:

80 x 5/5/5

Same problem as on bench, but felt worse.

Then home.
ShaunIcon...19-01-2015 @ 20:08 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Nothing to complain about tonight.

Squats:

137.5 x 5/5/5

More difficult but was told form was held through on all reps.

Press:

65 x 5/5/5

Happy with this; not too hard.

Pull ups/hammer grip chins:

bodyweight x 6/6/6

Okay.

Lat pull downs:

3 x 10

Then home.
ShaunIcon...21-01-2015 @ 20:05 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Quicker session tonight.

Front squats:

110 x 3

Knees not happy.

Bench press:

80 x 5
87.5 x 3
80 x 8 - slingshot

Not too bad. Got a shot of a slingshot on the last set and although it takes some getting used to it does make it easier off the chest.

Biceps:

Did this "occlusion" training thing for the pump.

Then home.
ShaunIcon...23-01-2015 @ 21:36 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq		Hard session tonight.

Squats:

140 x 5/5/5

Knee was hurting, and form didn't feel good (probably related to the knee pain), but got all reps.

Press:

66 x 5/5/5

Very difficult.

Deadlifts:

180 x 5

Not belt. Very difficult - especially the last rep.

Then home.

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