25/2/2015
Squat
285x3x10
Bench press
215x3x10
Leg press
3ppsx15x3
Leg curl
90x15x3
Standing cable row
stackx12x3
Pressdown
120x20x3
hammer curl
80x10
BW-120kg/264lbs
Solid 80%er, leg felt fine during squats, going well so far.
26/2/2015
Deadlift (with belt, trying to get the feel back for belted DL.
335x3x8
OHP
135x3x10
Seated DB press
55x20x2
RDL @knees
315x8x3
BB row
225x10x3
Leg curl
90x15x3
Upright Row
95x10x3
Pressdown
120x20x3
DB curl
45x10x2
BW-119kg/262lbs
Solid 80%er, weights moved well, deads solid, OHP fast. lifts feeling smoother than the first week.
28/2/2015
Squat
295x3x8
Bench press
225x3x8
BW-120kg/264lbs
Solid 80%er, strapped for time so only did the main lifts.
2/3/2015
Deadlift
345x3x8
OHP
135x3x8
Seated DB press
55x20x2
Upright row
95x10x2
Standing cable row
stackx12x3
Pressdown
120x20x2
BW-120kg
Solid 80%er, low back didnāt feel great so skipped on RDL and BB row.
3/3/2015
Squat
305x3x8
Bench press
235x3x8
BW-118.5kg/261lbs
Solid 80%er, IT bands bothering me somewhat though.
4/3/2015
OHP
145x3x8
Upright row
95x10x3
Db curl
40x10x2
BW-119kg
Solid 80%er, legs bothering me too much to pull today, giving it till monday, and will be stretching and sitting in a squat for a few minutes a
day until then, rolling when I can.
9/3/2015
Squat
275x5x5-focusing on staying in external rotation, felt decent.
Leg press
3ppsx15x3
Bench press
245x5x5-paused, relatively easy
T-Bar Row
135x10x3
Pressdown
110x20x3
Hammer curl
60x10
DB curl
40x10
BW-120.5kg, surprised I?m not heavier after cheating for 5 days.
Solid 80%er, legs feeling somewhat better after working with the stick for a bit. Going to see if it helps over the long haul.
10/2/2015
Pause Squat-no belt
275x1
225x2x5
OHP
135x5x5-paused
Upright row
95x10x3
DB curl
45x10
BW-120kg/264lbs
12/3/2015
Squat
225x2x4
Bench press
225x3
275x1
315x1-bit slow today, weight loss must be catching up to me
add blue slanger
315x5
275x8
CGBP
225x8x3
185x10
Deadlift
315x3
365x1
405x1-nice and fast
365x3x5-paused at knee, pretty easy
Pressdown
120x20x3
Hammer curl
80x8
55x10
Low cable row
stackx12x3
BW-118.4kg/261lbs
Solid 80%er, bench feeling a tad weak but i think thatās just a lack of shoulder training. and having not benched heavy for a while.
16/3/2015
Squat
335x1
295x5x5
Bench press
275x1
255x5x5 paused
CGBP
185x10x3
Leg press
3ppsx15x2
T-bar row
2p x12
2.5px12
3px12
Hammer curl
80x8
55x10
BW-118kg/260lbs
Solid 80%er, thinking iāll switch to paused squats for the remainder of the meet prep cycle. and need to pay more attention to the hammer curls.
17/3/2015
Pause squat
275x3x3-felt better, stopped trying to force knees out as much and pain was greatly reduced in IT bands
OHP
155x5x5-tie PR
Seated DB press
60x12
50x12
T-bar row
3p x12x3
Upright row
95x10x3
Leg curl
90x15x2
DB curl
45x10x2
BW-118kg/260lbs
Solid 80%er, going to need to stop pushing myself so hard between work and school though.
18/3/2015
Deadlift
435x1
Paused Deadlift
365x3x5
RDL @ knee
365x6
315x8x2
Bench press
225x3
275x2x2
add red slingshot
315x3x3
Pressdown
130x20x2
Hammer curl
60x20
Rope hammer curl
stackx16
BW-118kg/260lb
Solid 80%er, everything felt decent, shoulders still a bit tired.
23/3/2015
Pause Squat
365x1
315x3x3
225x1x3
Bench press
275x1
315x1
265x5x2
245x5x3
Bottom half bench
185x5x3
T-bar row
135x10x2
Pressdown
130x20x3
Hammer curl
70x10
55x10
BW-118kg/260lbs
Solid 80%er, right leg still hurts somewhat, but less than before. thinking it should be fine within a week or 2
25/3/2015
Goblet squat
55x10x2
Squat
135x3
225x2-still somewhat painful, though not as bad.
OHP
185x1
165x5-paused
135x8x2
Seated DB press
65x10x2
55x15
Lateral raise
25x10
30x10x2
T-Bar row
135x10x2
Pressdown
140x20
140x18
70x30
DB curl
50x10
35x10
BW-116.5kg/257lbs
Solid 80%er, came in and did what I had planned, though I felt like garbage the whole time due to being up half the night sick.
oh well, we will see how this goes when meet prep starts on monday.
28/3/2015
Bench press
135x5
225x3
275x2x4
add reactive slanger
315x3x3 paused
Bottom half spoto press
225x5x3
Deadlift
225x2
315x2
405x1
add belt
455x1-not a smooth as I would like.
Paused Deadlift
405x3x5
RDL @ knee
315x8x2
Standing cable row
stack x12x3
Pressdown
150x18
100x20
Hammer curl
75x8
55x10
BW-118kg/260lbs
Solid 80%er, deads feeling good, had to bust out the straps since hands were giving out on last 2 sets, but otherwise felt good. bench feels better, more solid at the bottom. all in all things are looking up.
30/3/2015
Pause Squat
335x1
305x5x5
Paused Bench press
265x1
215x5x5
add blue slanger
315x4
Pressdown
150x20
100x20
Standing row
150x12x3
BW-118kg/260lbs
Solid 80%er, figured out that placing one ankle on the opposite knee stretches the place that is causing the most pain in the squat. thinking on doing that at work intermittently to help resolve the problem. we will see how this pans out.
1/4/2015
Squat
225x2x3
OHP
165x1
135x5x5
Seated DB press
75x10x3
T-bar row
135x12x3
Upright row
115x10x3
DB curl
55x8
35x10
Donāt die
75x10x3
BW-117kg
Solid 80%er, right leg still sore. lower body pretty sore from monday. pressing felt decent.
3/4/2015
Bench press
225x3x2
275x2x3
Add blue slanger
315x4
315x3
Bottom half Spoto press
225x5x2
Paused Deadlift
225x1
315x2
375x1
425x1
345x5x5
Standing Cable row
150x12x2
Pressdown
150x20,12
Hammer curl
75x10
BW-118kg/260lbs
Solid 80%er, somewhat short on time.
7/4/2015
Bench press
275x1
235x5x5
add blue slanger
315x4 paused
Spoto press
225x5x2
Pressdown
150x20,16
110x20
T-bar row
90x10
135x10
180x10
Hammer curl
80x10
55x10
BW-117kg/258lbs
Solid 80%er, bench feeling better, rows all felt solid. leaving the squats off till next week and will see where we are with the right leg/IT band problem.
11/4/2015
Bench press
225x1
275x2x2
add blue slanger
315x5- PR with blue slingshot
spoto press
225x8x2
Deadlift
225x3
315x2
405x1
455x1
375x5x5
BW-118kg/260lbs
Solid 80%er, wasnāt really feeling the deadlifts today though.