Training 22/10/13

Bench raw

Worked up to 200kg

Put the shirt on but it felt awful so I just shut it down there. I had been feeling under the weather for a day or so prior to this.

Military press 60kg 4x10

Then an upper body circuit

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Training 15/10/13

Bench deload

Raw bench

100kg x8

130kg x5

150kg x5

170kg x5 (10kg PB)

180kg x5 off 2 board

Military press 50kg 4x10

Rear delt raises 7.5kg x15

Superset with 

Lateral dumbbell raises 10kg x15

Superset with

Supermini band pushdowns x15

This circuit was completed 4 times

Workout done and dusted in 1 hour. Nice!

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Training 14/10/13

Deadlift and upper back

Deadlift

Worked up to 250kg no belt

Suit and belt on - 

280kg x1

310kg x1

330kg x2 

Grip went on this last set. Even on the first rep I could feel it going. I think this is because I'm pulling with a standard power bar. It's well used and the knurling is well worn down. On a good sharp DL bar I don't think I should have any issues holding on to this. It's also likely I have a tear in my left hamstring. It's been very sore and tight the last month or so but I've just been trying to work through it. A good friend of mine who does sports massage looked at it and said it was actually a little discoloured and when he worked on it it was a bit of a mess. Anyways after this I dropped back down to 250kg for 2x3

Chins

20kg x5

30kg x3

40kg x3

50kg x3

Shrug machine 2 plates a side. Fast up slow down 3x15 then max reps - got 100

Cambered bar goodmornings 120kg 3x10, 1x15

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Training 12/10/13

DE Upper

DE bench doubled monster minis 90kg bar weight 9x3 alternating grips

Raw 4 board press
140kg x5
160kg x5
180kg x5
200kg x5

Pin press from chest 150kg 8x1

Dips
20kg x10
35kg x10
50kg x10

Seated Arnold press (no back on bench) 15kg x15

Superset with

Supinated band pull aparts x20

This superset was completed 4 times

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Training 11/10/13

Lower accessory

Decided not to squat tonight as I had two heavy sessions earlier in the week

Single leg reverse hyper with doubled supermini band 4x20 each leg

Hanging ab twists 4x20

Prowler 30kg plate x12 runs in 10 minutes

Rolling thunder up to 90kg x5 second hold on right, just briefly lifted 90kg with the left

Back to 75kg x10 each hand

50kg 4x5 second holds each hand

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Training 08/10/13

ME Upper

Reverse band bench 

Worked to 200kg x2 raw

Shirt on

240kg x3

270kg x3

300kg x2

320kg x1

335kg x1

350kg x1

Then reverse band close grip 3 board press equipped 

280kg x3

300kg x3

320kg x3

Had to shoot on at this point as my car is getting serviced, MOT etc.

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Training 07/10/13

Deadlifts and upper back

Worked up to 320kg x3 with suit on

Back looks bent as a bow, but I actually felt no strain on my lower back at all. I think it's tight hamstrings so I'm gonna get them looked at

Dimel deadlifts 140kg double overhand 4x10 1x17

T bar row worked up to 70kg x5 then back down for ladders

30kg 1-5, 20kg 6-10

20kg 1-10

20kg 1-5 then max reps

Planks 30s on 30s off x5

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Training 05/10/13

DE Upper

120kg straight weight for 9x3 alternating grips

Raw 3 board press worked up to 190kg x3

Pin press 140kg 3x1

I shut this down earlier as my elbows were getting very sore. Most likely due to the squats from the night before

Dips

Bodyweight x10

20kg 2x10

30kg x10

40kg x10

Triceps pushdowns x15

Superset with

Face pulls x15

Two supersets completed before the elbows gave up on me again

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Training 04/10/13

Squats and accessory

Worked up to 340kg + 50kg chain for a double. Felt this was folding me over so I dropped to 350kg staright weight and hit it for a further two doubles

Reverse hypers 35kg + doubled mini band 6x8

Ab machine 4x10 1x20

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Training 02/10/13

ME bench

Raw bench worked up to 170kg x3

Equipped bench to 1 board

210kg x2

240kg x2

270kg x2

300kg x2

My heels came off the floor on the second rep and totally lost my leg drive, making this far more messy and difficult to lock out than it should/could have been

Dumbbell floor press 32.5kg x35, x32, x30

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Training 26/09/13

Squat 340kg 5x2

Standout 390kg x10

Single leg reverse hypers doubled supermini band with 15kg 5x10 each leg

Side bends 40kg dumbbell 5x10 each side

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