22/12/2015
Bench press
225x4x4
235x3x4
add bands ~130lbs at lockout
225x3x5
Incline press
55x15x3
Pressdown
110x20x3
Hammer curl
55x10x3
BW-114kg/251lbs
Solid 80%er, got the work in, wasn’t expecting the bands to add quite so much though.
23/12/2015
OHP
155x1
140x5x9
T-bar row
135x15x3
RDF
25x15x3
DB curl
35x10x3
BW-114kg/251lbs
Solid 80%er, everything feeling decent, still small knot in QL, but glute feels ok, should be good to squat monday.
28/12/2015
Squat
225x3x4
235x3x4
Bench press
225x4x4
235x3x4
Band bench
185x3x5
DB curl
35x10x3
BW-115kg/253lbs
Solid 80%er, leg/low back feeling better.
30/12/2015
Pause Deadlift
315x3x4
335x3x3
Leg curl
45x20x2
Leg ext
90x20x2
BW-115kg/253lbs
Left glute still feeling tight/pinching on the pulls, had been forgetting to roll on the regular, will be doing so today/tomorrow, then squats friday.
1/1/2016
Squat
245x3x4
255x3x4
BW-114.5kg/252lbs
Solid day, no time to do anything else though
2/1/2016
Bench press
235x4x4
245x3x4
Add blue slanger
315x3x3-easy
Incline DB press
55x15x3
Pressdown
100x20x3
DB curl
35x10x3
BW-115kg/253lbs
Solid 80%er, everything feeling good.
5/1/2016
OHP
165x1
(145x2x5)x5
T-bar
135x15x3
V-Press
80x10x3
RDF
30x15x3
DB curl
35x10x2
BW-115kg/253lbs
Solid 80%er, clusters felt decent,tiring, but got the work in ~20 min same volume as straight sets, but 1/3 less time. Low back/glute feeling significantly better
5/1/2016
OHP
165x1
(145x2x5)x5
T-bar
135x15x3
V-Press
80x10x3
RDF
30x15x3
DB curl
35x10x2
BW-115kg/253lbs
Solid 80%er, clusters felt decent,tiring, but got the work in ~20 min same volume as straight sets, but 1/3 less time. Low back/glute feeling significantly better
6/1/2016
Deadlift
335x3x3
355x3x3-easy, but left side not quite feeling right.
Leg curl
45x20x3
Leg ext
90x20x3
Hammer curl
55x10x2
BW-115kg/253lbs
Solid 80%er, back not anywhere as bad as last week, but left side still tight. hopefully it keeps improving.
8/1/2016
Squat
265x3x4
275x3x4
BW-115kg/253lbs
Solid 80%er, squats feeling good, just low back a bit achy. getting better though.
9/1/2016
Bench press
255x4x4
265x3x4
add slanger
315x3x2
BW-115kg/253lbs
Solid 80%er, bit short on time though.
11/1/2016
Squat
275x3x4
285x3x4
Bench press
265x4x4
275x3x3
Spoto press
225x10x2
135x20x2
T-bar row
135x20x2
Hammer curl
65x10
55x10
BW-115kg
Solid session, bit stiff from chiro appointment though.
12/1/2016
OHP
95x5
135x3
175x1-no belt, no wraps
Move to clusters, add belt and wraps
155x3,3,3
155x3,3,3
155x3,3,2
Viking press
90x10x3
Bent fly
30x15x3
T-bar row
135x20x3
DB curl
55x8
35x10x2
BW-115kg/253lbs
Solid 80%er, pressing feeling much better, feeling much better overall than yesterday.
13/1/2016
Deadlift
225x3
315x3
365x3x3
375x3x2
375x1-Left glute tightened up, pushed me to one side, nothing else hurts, but this is getting frustrating.
Leg curl
45x20x2
Leg ext
90x20x2
BW-115kg/253lbs
Solid 80%er, pulls felt good until my glute locked up. went home and rolled it, feels fine. we’ll see what happens for squats friday
15/1/2016
Squat
135x3
185x3
225x2
275x1-Glute hurts now, going to have to take some time to let it heal, then come back light
BW lunge
x6x3
Rope Hammer curl
100x20x3
BW-115kg/253lbs
felt fine through the workout aside from the glute. guess we’re actually going to have to pay some attention to this and give it some time to heal/correct itself
16/1/2016
Bench press
135x5
185x5
225x3
275x3x3
315x1x2
Spoto press
225x10x3
Incline DB press
55x15x3
Hammer curl
55x10x2
BW-114.9kg/253lbs
Solid 80%er, pressing feels good. low back/glute feels a bit better, still stretching and rolling, sitting in a squat seems to give the best stretch.
18/1/2016
Squat
135x5
185x3
225x3x2
275x1-this didn’t hurt, but didn’t feel good either.
Bench press
135x5
185x5
225x3
275x1
315x1x2
Spoto press
225x10x3
BW-115kg/253lbs
real low end 80%er, got in main stuff and decided to head out. thinking on giving the legs another 2-3 weeks off possibly. depending on whether rest seems to help or not.
19/1/2016
OHP
95x5
135x3
185x1-bit slow
(155x3x3)x3 (clusters)
T-bar row
135x20x3
Viking press
90x10x3
RDF
35x12x3
DB curl
45x10
35x10
BW-115kg/253lbs
Solid 80%er, pressing felt decent, got all the reps on the clusters this time. going to move to higher weight for clusters of doubles
Spent a couple min doing air squats, felt low back pop on right side, can already feel the left side relaxing. still going to give it some time though.
22/1/2016
Bench press
135x8
185x5
225x3
275x1
315x1x2
315x3
add slanger
315x5 paused
Spoto press
225x10x3
135x20
BW-115kg/253lbs
Solid 80%er, pressing feels good, need to keep handling heavy-ish weights to be able to bench well at 315+. this light training makes that stuff feel tough.
25/1/2016
Bench press
135x5
185x5
225x3
275x1
315x3
Spoto press
275x5x3
225x10x2
135x20x2
incline DB press
55x15x3
Pull-up
bwx5x3
bwx7-not sure what happened there. i’ll take it though.
Hammer curl
70x10
55x10x2
BW-115kg/253lbs
Solid 80%er, starting to cut down a bit since i can’t squat/pull for the moment. going well thus far.
26/1/2016
OHP
165x2x3 cluster
145x5x3
Viking press
90x10x3
Rear delt fly
35x15x3
BW-114kg/251lbs
Solid 80%er, stomach was a touch upset and time cut short but ok session.
29/1/2016
Bench press
135x5
185x3
225x3
275x1
315x3
add blue slanger
315x5
Spoto press
225x10x3
Pull-up
bwx5x3
BW-114kg/251lbs
Solid 80%er, not much time though.