First log, learning the basics

Squats
120kg x 2
130kg x 1 - trousers ripped, skipped the second
140kg x 2 - PB, trousers ripped more
150kg x 1 - decided against the second, went to put something on under my trackies before I showed my arse to the world
155kg x 1 - PB
160kg x 1 - PB plus a complete tear and some laughter from the gym

Rack pulls, slightly above knee
190kg x 3 sets of 5

Wide stance GMs
70kg x 3 x 8

Good session considering the 11 hours at work first but a boring one. No one to train with but some PBs. I am very, very weak at the top end of a deadlift, the rack pulls were as hard as they would be off the floor. Something to work on for definite.

Fri

Some pressing, really can't remember so I'm guessing nothing special

Mon

Squat
115kg x 5,5,3
Speed DL
155kg x 5 x 2
SLDL
120kg x 4 x 10

Tue

Med grip bench
100kg x 4 - rep PB.
CGBP
80kg x 8,7,6
One arm row
50kg x 8,8,8,8,7
Face pulls 5 x 8

Thu

Squat
120kg x 3
130kg x 2

DL from mid shin
190kg x 3
210kg x 1
220kg x 1

Wide stanch GM
75kg x 3 x 8

Good to meet u today mate excellent deadlift pb STRONG

Thanks mate, good to meet you too. I'll be back for more next Saturday


DL
200kg x 1
215kg x 1
230kg x 1 - PB
235kg x 1 - PB
240kg x f,f - it felt stuck to the floor!

250kg was the aim for Dragons 3, I might aim for 260kg though. No harm in being ambitious

Farmers
60kg x 2 x 15-20m
90kg x 2 x 15-20m
100kg x 1 x 15-20m - PB

Stones
Not much!

Some rows.

Good session, I like training at OSG.

Saturday really took it out of me, I did nothing yesterday and felt like doing nothing today but I got to the gym and after about 20mins of squatting 60kg I started to feel a lot better:

Squats 115kg x 6 x 3
The first couple of sets felt hard, the last couple easy. I think I need to do something active the day after a heavy session because my first bit of squatting in the week is always harder than it should be.

SLDLs
130kg x 10,10,10,9

Walking lunges
30kg x 8,7,6,6

CGBP
100kg x 3 x 3

30kg DBs x 20,14

Tricep/shoulder stuff

Squat
140kg x 3
DL from mid shin
190kg x 5

Forgot, that 140kg was a triple PB

I came up with the bright idea of cycling 20km, mostly uphill, against the wind to OSG today. Kinda took it out of me. Might not do that again.

Log x a few. First time, used a small log, I could strict press it easier than trying to push press it.

Farmers
60kg x 2 x 20m
80kg x 20m
100kg x 20m
110kg x 10-15m

Yoke
180kg x 20m
220kg x not very far

Farmers feel natural, Yoke doesn't. Need a bit of practice on it

nice to c u again dave farmers looked very solid mate

Thanks mate, definitely want to nail 120kg at Dragons 3.

Monday
DL 180kg x 11

I felt like s**t, squatted 100kg first but I kept coming over my right foot again. My leg is all sorts of twisted again. I was going to call it day but got challenged to reps on 180 dling. Glad I did.

Tue
CGBP 102.5kg x 2,2
36kg DBs x 10,10,7
Tri extensions
One arm row 55kg x 5 x 5

Today

I took my stance out wider and it felt a lot better. A lot, lot better. Nice deep squats, all the weight through my heels.

Went up to 150kg x 1 then down to 120kg x 5

Dl from shin 200kg x 3

Wide stance GMs 80kg x 8,8

TKEs and then split squats, 10 x BW, 10 x 10kg DBs, 10kg x 22kg DBs

More stretching, more single leg stuff needed. Stretched for 30mins last and it really helped today.

nice deadlifts, close grips and squats Dave!

Thanks I had another good day with the DL today:
190kg x 1
210kg x 1
225kg x 1
240kg x 1 - PB
245kg x f

The 240kg felt fine. I thought I had the 245kg in me but apparently I didn't

Farmers
90kg x 20-25m
110kg x 20-25m - massive PB compared to last week

Fat grip farmers
70kg x 20-25m
90kg x 20-25m and 20m

2 drops on the first run, one on the second.

Plan for the next couple of weeks is speed DLs and SLDLs on Monday, DLs from my sticking point on Thurs and GMs then test my PB at OSG every 2 or 3 weeks. 245kg would have gone if I didn't go for 240kg. Next time I'll go straight for 250kg.

Smalls has bet me a fiver I don't get 260kg at Dragons 3 or before. That's all the motivation I need

Couple of updates.

Tuesday was not the best session ever. I felt like s**t, had a long day at work and struggled to squat 120kg for 3 sets of 5. But I felt great for just getting in and getting some reps done.

Wed:
CGBP
90kg x 3
100kg x 3
90kg x 3

One arm row 60kg x 4 x 5

DB press 38kg x 8,8,7

Bent over row 80kg x 5 x 10

Today:
Squat
125kg x 3
135kg x 3
145kg x 3 - 3 rep PB
125kg x 8

DL from mid shin
170kg x 3
190kg x 3
210kg x 3

Wide stance GMss
82.5kg x 3 x 8

Really good session. Squatting twice a week is definitely helping

Squats
125kg x 6,6,6

Speed DL
140kg x 5 x 3

SLDL
140kg x 3 x 10,6

Weird how I found 125kg x 8 easy after a heavy triple but would have really struggled today