18/11/2016
Squat
185x3
225x3
275x3
335x2
335x1
225x3x3
Bench press
185x5
225x4
245x3
285x3x6
Solid 80%er for bench, squats really painful. legs hurt quite a bit, hips feeling better though. exhausted today.
18/11/2016
Squat
185x3
225x3
275x3
335x2
335x1
225x3x3
Bench press
185x5
225x4
245x3
285x3x6
Solid 80%er for bench, squats really painful. legs hurt quite a bit, hips feeling better though. exhausted today.
21/11/2016
Squat
185x5
225x3
275x3x2
315x3x2
335x2x2
355x2
315x2x4
Bench press
185x5
225x4
255x3x2
285x3x2
315x2x2
285x3x2
Pull-down
somex15x3
DB curl
35x10x3
BW-108kg/238lbs
Solid 80%er, tried some light front squats, no pain in hip flexors, think i may have found the problemā¦ if this is the case i will be elated, and upset that it took so long to correct this.
22/11/2016
OHP
95x5
135x5
155x3x2
185x3x2
195x2x2
185x3x2
T-bar row
135x20x3
Viking press
90x12x3
rdf
35x15x3
db curl
35x10x3
Shrug
495x5
585x5x3
495x10x2
bw-109kg/240lbs
Solid 80%er, got our work in.
23/11/2016
Deadlift
225x3
315x3
365x3x2
385x3x2
415x2x3-all pulls feeling really good today.
RDL
315x8x3
Leg curl
45x20x3
pull-up
x5x3
db curl
35x10x3
BW-108.5kg/239lbs
solid 80%er, No pain on the pulls. remembering to press off the floor.
28/11/2016
Squat
185x3
225x3x2
275x2,4,6,8,7,5,3
225x5x3
Bench press
185x5
225x5
255x3x2
295x2x2
315x2x4
225x10x2
curls
somex15x2
Pressdown
somex20x2
BW-109kg/240lbs
Solid 80%er, felt alright today. bench feels strong, squat a bit unstable. may switch to exclusively doubles/triples for a while.
29/11/2016
OHP
135x4x3
155x3x2
185x2x2
165x3x3
165x4
135x8x4
T-bar Row
160x15x3
RDF
35x15x3
DB curl
35x10x2
Shrug
585x5x5
BW-108kg/238lbs
Solid 80%er, elbow feels fairly crappy still, a bit better day to day though. need to back off from the heavy overheads for a bit and focus on repping lighter stuff.
30/11/2016
Deadlift
225x3
315x4x3
365x3x4
440x2x4
385x3x2
365x4
RDL
315x8x2
Seated Leg curl
45x20x3
Pull-up
x5x3
DB curl
35x10x2
BW-107.5kg/237lbs
Solid 80%er, pulls feeling real solid.
1/12/2016
Squat
135x3
185x2
225x2
275x2
295x2x8
Bench press
185x5
225x4x2
255x3x2
285x2x6
Spoto press
225x10x2
BW-106.5kg/235lbs
Solid 80%er, squat technique getting better. bench a touch rough today but weāre pretty far into the accumulation.
5/12/2016
Squat
135x2
185x3
225x3
275x1
305x2x8
Bench press
185x5
225x4
245x3x2
285x2x2
325x1x3
275x5x4
Spoto press
225x10x2
BW-107kg/236lbs
Solid 80%er, feeling pretty decent.
7/12/2016
OHP
115x5
135x4x2
155x3x2
185x2x2
135x8x4
Klokov press
95x10x3
Tbar row
160x15x3
RDF
35x15x3
DB curl
35x10x3
Shrug
585x5x5
BW-107kg/236lbs
Solid shoulder day, 80%er
8/12/2016
Deadlift
225x3
315x3x4
415x2x4
365x3x2
RDL
315x8x3
pull-up
x5x3
DB curl
35x10x2
Leg curl
90x12x3
BW-106kg/234lbs
Solid 80%er, think iāve finally figured out the leg problem. left quad shakes at a specific angle. which is about where i start my pulls.
9/12/2016
Squat
315x2x8
Bench press
185x5
225x4
255x3x2
275x3x2
315x1x2
275x3x3
Spoto press
225x10x2
BW-107kg/236lbs
Solid 80%er, some issues with the left leg.
12/12/2016
Squat
185x3
225x2
275x2
325x1
225x5x5-backing off for a bit to make some form corrections. hopefully will correct the pain iāve had in the legs for a while now.
Bench press
185x5
225x4x2
245x3x2
275x3x2
285x3x3
275x3x3
Spoto press
225x10x2
BW-106.5kg/235lbs
low end 80%er, felt kinda crappy all day.
13/12/2016
OHP
135x3
155x1
175x1
135x8x5
Klokov press
115x5
125x5
135x1- pretty easy
95x10x3
T-bar row
180x15x3
RDF
35x15x3
DB curl
35x10x2
Shrug
585x5x5
BW-106.5kg/235lbs
Solid 80%er, good session, shoulders feeling good
14/12/2016
Deadlift
225x3
315x3x3
405x2x4
315x5x3
RDL
315x8x3
Pull-up
x5x3
BW-106kg/234lbs
Solid 80%er, found some issues iām going to need to work on.
15/12/2016
Bench press
185x5
225x4
245x3x2
285x3x5
245x5x5
Spoto press
225x10x2
pull-up
x5x3
Alternating ankle mobility stretches with squat singles
Squat
225x1x15
BW-106.5kg/235lbs
Solid day, thinking the ankle mobility is actually causing the problem for my left quad. watching the videos i can see the ankles collapse about midway down, losing tightness at the bottom, on the way up i can see where the ankle corrects itself on the way up, and the quads re-engage.
19/12/2016
Squat
135x3
225x3x5
Bench press
185x5
225x4
245x3x2
285x3x2
315x2x4
Pull-up
x5x3
Pressdown
x20x2
BW-106kg/234lbs
Solid 80%er, had a small pop in low back while squatting, but was able to use more quad than before, going to have a stiff back for a few days but itās happened before.
20/12/2016
OHP
95x5
145x3
175x1
145x8x4
Klokov press
95x10x4
135x4 PR+3reps
RDF
35x15x3
Pull-up
x5x3
DB curl
35x10x3
Pressdown
80x20x3
BW-106kg/234lbs
Solid 80%er, back stiff, but not too bad, not sure about pulling tomorrow but will see after tensing tomorrow @work
21/12/2016
Bench press
185x5
225x5
275x4x4
Spoto press
225x10x2
Pull-up
x5x3
BW-105.5kg/233lbs
Solid 80%er, not much work to be done since i canāt really put much weight on the back bent over, feels better though, going to give it till monday then try to squat.
Wow, thatās a 6 year log.
Jasmincar-Yeah, itās been a while.
26/12/2016
Squat
135x5
225x3x5
Bench press
185x5
225x3
245x3x2
275x2x3
Pull-up
x5x3
BW-105kg/231lbs
Solid 80%er, going to relax on the squat a bit till shoes come in.
27/12/2016
Strict OHP
95x5
135x3
155x1
145x5x8
Klokov press
105x10
95x10x2
T-bar Row
180x12x3
RDF
35x15x3
DB curl
35x10x2
BW-106kg/234lbs
Solid 80%er, decided to drop shrugs till the elbow feels better.
28/12/2016
Deadlift
225x3
315x1
345x1
325x5x8
BW-106kg/234lbs
Low end 80%er. didnāt really feel great