14/4/2015
Squat
225x1
275x1
315x1
365x1
325x5
325x3
275x3
225x5x2
Bench press
135x5
225x3
285x1
245x5x5
add blue slanger
325x2
335x2 PR
Spoto press
225x8
Hammer curl
80x10
55x10
BW-118kg/260lb
Solid 80%er, leg feels better, but pain persists in hip flexor area, making squatting feel off still. oh well, will work back in to squatting a few times weekly, even if it’s only light weight.
15/4/2015
Squat
225x5
275x3x3-felt better, still not smooth.
OHP
185x1
155x5x5
T-bar row
180x10x3
Seated DB press
75x10
55x15
Upright row
105x10x3
DB curl
55x8
40x10
Pressdown
150x20x2
BW-118kg/260lbs
Solid 80%er, OHP feeling good, squat feeling better, things are looking ok for ~451/330/551 for the meet. we will see about the bodyweight though.
17/4/2015
Bench press
135x5
225x2
275x2x2-easy
add slanger
335x2
345x2 PR+10lbs
Spoto press
225x8x2
Deadlift
225x3
315x2
405x1
465x1
405x5,4,4,3,4
365x3x3-paused at knees
RDL
315x8x2
Standing Row
150x15x3
Pressdown
150x20x2
120x20
Hammer curl
85x6
55x10
BW-118kg/260lbs
Solid 80%er, Bench felt great, back felt poorly at lockout, like something was out of place, pulled shoulders back at start of pull, seemed to correct this to a large degree, giving me that last set of 4 with 405, then continued this for remainder of pulls.
21/4/2015
Squat
385x1-bit grindy, though mainly due to pain i assume.
335x2
Pause squat
315x3x3
275x3
Bench press
225x3
295x1
265x3x5
add blue slanger
325x3x2
Spoto press
225x8x2
T-Bar row
135x15x3
Pressdown
150x20x2
Hammer curl
75x10
55x10
BW-118kg/260lbs
Solid 80%er, leg feels better but still hurts, though in a slightly different area it seems, closer up to the hip, almost hip flexor area.
Meet Vid
23/4/2015
Squat
275x3x3
OHP
180x1
165x3x5
135x8
Seated OHP
95x10
135x10x2
Pressdown
150x20x2
Curl
55x10
35x10
BW-117.5kg/259lbs
Solid 80%er, really like the Seated OHP for the shoulder pump over the seated DB. squats still hurt, but may be able toreduce pain with form change, still rolling, tensing and taking some anti-inflammatory for it.
25/4/2015
Bench press
225x3
275x2x2
add blue slingshot
335x2
355x1 PR
Spoto press
225x8x2
Deadlift
225x2
315x2
405x1
480x1
425x3x3
365x3x2
RDL
315x8
Pressdown
150x20x2
BW-118kg/260lb
Solid 80%er, leg still sucking. better than before though. deads feeling more solid as well.
Bench really feeling smooth.
28/4/2015
Bench press
225x3
305x1-easy
280x3x5
add slingshot
315x3
325x3 PR?
Spoto press
225x8x2
T-bar row
135x15x3
Pressdown
150x20x3
Hammer curl
80x10
55x10
BW-118kg/260lbs
Solid 80%er, Leg nearly better, still some pain when squatting with BW, thinking i’ll test it each tuesday and see when it’ll be ok to actually squat/pull again. may end up doing bench only at meet in may.
30/4/2015
OHP
135x3
155x1
185x1
175x3x3
Seated BB press
135x10x3
95x10x2
T-Bar row
135x15x3
Pressdown
150x20x2
DB curl
55x10
35x10
BW-117kg/258lbs
Solid 80%er, leg still bothering me. actually using PVC pipe roller for that now, will see if it helps.
Pressing feels ok, seated press feels great.
2/5/2015
Bench press
135x4
225x3
275x2x2
add blue slanger
325x3
335x3 PR+10lbs
Spoto press
225x8x2
T-Bar row
135x15x3
Pressdown
150x20x2
Hammer curl
80x10
55x10
BW-118kg/260lbs
Solid 80%er, leg feeling better since using PVC roller, bench feeling good.
16/5/2015
Squat
225x2x4
315x1x2
Bench press
135x5
225x3
275x2x2
add blue slanger
315x6 PR+2 reps
Spoto press
225x8x2
Deadlift (DOH)
315x1x3
BW-118kg
Solid 80%er, leg finally feeling a bit better, not using the quads very well in the squat though. this is gonna take some work.
19/5/2015
Squat
225x4
275x1x3
315x1x3
Bench press
135x5
225x3
315x2
Spoto press
225x8x2
BW-118kg
Figured out the problem with the leg is actually the rectus femoris. now just need to get it to heal for me. thinking i may drop out from the meet, or take a token squat/dead. am thinking I’ll take the week leading up to the meet and the week after off from squats/pulls, and do everything possible to get the leg to get better. btu we will see what happens.
23/5/2015
Bench press (with commands)
275x1
315x1
330x1-not bad. mebbe have 5lbs left.
add blue slanger
330x3
Spoto press
225x8
BW-118kg.
Solid 80%er, low on time, thinking I’ll go to hit opener on wed/thurs before the meet, then wait for saturday.
30/05/2015
Belle river open (Bench only)
opened with 125kg/275.5lbs-good lift
second was 140kg/308lbs-good lift
took third at 150kg/330.7lbs-good lift-should have taken 155kg
Weighed in at 121kg
took first in the 120kg+ bench only.
2/06/2015
Squat
135x5
185x5x2
225x5x5
Bench press
185x5
205x5x2
240x3x2
255x3x5
240x4x4
205x5x2
185x5
Spoto press
225x8x2
Seated Row machine
pin set to 20 x12x3
Leg curl
90x15x3
Hammer curl
80x10
55x10
Pressdown
175x15
110x20x2
BW-120kg/264lbs
Solid 80%er, took longer than expected, hoping trouble with the leg is done with, but we will see in time.
4/6/2015
OHP
155x6x4
135x10
Deadlift
225x3x2
275x3x2
315x3x6
Standing cable row
150x12x3
DB curl
35x10x3
BW-121kg/266lbs
Solid 80%er, pulls feeling ok.
6/6/2015
Squat
135x5
185x5
225x3x2
245x3x5
Bench press
185x5
205x5
245x4
255x3x2
275x2x2
255x3x2
245x4
205x6
185x10
Seated Row machine
200x12x3
Hammer curl
55x10x2
DB curl
35x10x2
BW-122kg
Solid 80%er, squats feeling ok, bit tight in right hip flexor but no pain. bench a touch slow due to getting used to this level of volume.
9/6/2015
Squat
185x5
225x3x2
275x2x5
185x5x2
Bench
185x5
205x4
245x3x2
275x3x5
Spoto press
225x8x2
11/6/2015
OHP
95x6
135x6x2
155x6x4
DL
225x3
275x3x2
315x4x6
13/6/2015
Squat
185x5
225x3x2
275x2x5
225x4x4
Bench press
185x5
205x4
245x3x2
275x2x2
315x3
Spoto press
225x8x2
Solid week, had no time to log anything though.
20/06/2015
First Annual Bill Maden bench contest at Empire Muscle
365lb bench press -30LB PR
Had a bit of room here, mebbe 375
Great day, managed second highest bench overall.
23/6/2015
Squat
185x5
225x4
285x3x2
325x3x4
365x2
Bench press
185x5
225x5
245x3x2
275x3x3
315x4
Spoto press
225x8x2
Seated Row machine
stackx10x3
Hammer curl
80x10
60x10
dip machine
stackx20x3
Solid 80%er
25/6/2015
OHP
105x5
125x5
145x3x2
165x3x2
175x3x2
145x5x5
Paused Deadlift
225x3
315x3x2
365x3x2
405x3x2
365x3x3
DB curl
55x10
35x10
BW-125kg
Solid 80%er, deads starting to feel ok again.
27/6/2015
Squat
335x3x5
Bench press
-too much elbow pain to press more than 2 plates.
30/6/2015
OHP
165x5x5- PR+10lbs
Paused Deadlift
425x3x3
405x3x3
365x3x3
Seated Row
stackx10x3
DB curl
55x10
35x20
2/7/2015
Squat
315x2
365x2x4
bench press
225x5
275x5x5-elbow pain still significant. thinking i’ll start benching first in the workout to avoid this problem.
Hammer curl
35x25
BW-275
4/7/2015
OHP
175x5x5 PR+10lbs
Paused Deadlift
445x3x3
DB curl
25x25
BW-125kg
Solid 80%er, no time to do mcuh else since shift changed at work.