29/12/2016
OHP
125x1
95x10x5
BW-106kg/234lbs
Solid day, short on time so we cut it there.
3/1/2017
OHP
125x1
115x8x6
Klokov press
95x10x3
T-bar row
180x15x3
RDF
35x15x3
DB curl
35x10x3
Shrug
585x5x5
BW-106kg/234lbs
Solid 80%er, good shoulder day.
4/1/2017
Deadlift
225x3
315x1
365x1
405x1
365x3x8
RDL
225x8x2
Leg curt
55x20x3
Pull-up
x5x3
DB curl
35x10x3
BW-106kg/234lbs
Solid 80%er. deads still not feeling so great, but i assume that comfort will return with time and some leg strength.
5/1/2017
OHP
95x5
135x1
155x1
135x5x5
Klokov press
95x10x2
BB row
225x8x3
Face pulls
x10x3
CB curls
35x10x3
SHrug
495x8x5
BW-106kg/234lbs
Solid 80%er, things looking up
6/1/2016
Squat
135x3
225x1
185x10x4-this sucked.
Bench press
185x5
225x3
295x1
275x3x5
DB curl
35x10x3
BW-106kg/234lbs
Solid 80%er, got the work in, forgot how much squatting for 10s sucks
9/1/2017
Squat
135x3
225x2
275x1
315x1
285x3x8
Single leg press
1pps x10x3
Bench press
135x5
185x1
245x1
225x8x6
Pull-up
x5x3
DB curl
35x10x2
BW-107kg/236lbs
Solid 80%er, no pain on the squats, the single leg press should help with any remaining imbalance. hoping this trend continues
10/1/2017
OHP
95x5
145x1
135x5x5
Klokov press
85x10x2
BB row
225x10x3
Band pullaparts
x15x3
DB curl
35x10x2
Shrug
495x5x5
585x5
BW-106kg/234lbs
Solid 80%er, felt like garbage until i got to the gym. pressing was ok, need to stretch shoulders more.
11/1/2017
Deadlift
225x3
315x2
365x1
325x5x8
RDL
225x8x2
Seated Leg curl
45x20x3
Pull-up
x5x3
DB curl
35x10x2
BW-107kg/236lbs
Solid 80%er, fastest deadlift workout i’ve done in ages, pulls feeling great.
12/1/2017
OHP
115x1
95x10x4
Klokov press
95x10x2
Pendlay Row
225x5x3
RDF
35x15x3
DB curl
35x10x2
Shrug
495x5x4
495x10
BW-107kg/236lbs
Solid 80%er, went fairly quick
13/1/2017
Squat
225x8x5-this was pretty tiring, still weird actually having a quad pump
Bench press
135x5
225x1
275x1
255x5x5
Pull-up
x5x3
DB curl
35x10x2
BW-107kg/236lbs
Solid 80%er, everything feeling decent
16/1/2017
Squat
135x5
225x1
275x1
255x5x7
Bench press
135x5
225x1
185x10x6
DB curl
35x10x2
BW-107kg/236lbs
Solid 80%er got the work in
17/1/2017
OHP
95x3
125x1
115x8x6
Klokov press
95x10x3
Tbar Row
135x20x3
RDF
35x15x3
DB curl
35x10x2
Shrug
545x5x5
BW-107kg/236lbs
Solid 80%er, got the work in, shoulders starting to feel better too.
18/1/2017
Deadlift
225x3
315x2
405x1
375x3x8
RDL
225x10x2
Leg curl
45x20x3
Pull-up
x5x3
DB curl
35x10x2
BW-107kg/236lbs
Solid 80%er, full workout in under an hour.
19/1/2017
OHP
95x5
135x1
155x1
135x5x8
Klokov press
95x10x3
T-bar row
135x20x3
Band pull apart
x15x3
DB curl
35x10x3
Shrug
495x5x5
BW-108kg/238lbs
Solid 80%er, feeling good, shoulders looking better already.
20/1/2017
Squat
135x5
185x1
235x1
185x10x4
Single Leg press
1ppsx10x3
Bench press
135x3
185x2
225x1
275x1
35x1
285x3x5
DB curl
35x10
40x10
BW-107kg/236lbs
Solid 80%er, things feeling good
23/1/2017
Squat
325x1
305x3x9
Bench press
185x5
245x1
230x8x5
Pulldown
stackx15x3
DB curl
35x10
40x10
Yoke walk
360x50ftx10
BW-108kg/238lbs
Solid 80%er, got the work in, squats felt really crappy
24/1/2017
OHP
95x5
115x1
105x10x5
Klokov press
95x10x2
T-bar row
135x20x3
RDF
35x15x3
DB curl
35x10x3
Shrug
545x5x5
Yoke walk
360x50ftx10
BW-108kg/238lbs
Solid 80%er, feeling good today.
25/1/2017
Deadlift
225x3
315x1
365x1
335x5x8
RDL
315x8x3
Leg curl
50x20x3
Pull-up
x5x3
DB curl
35x10x3
Yoke walk
270x50"x10 in 4minutes
BW-107.5kg/237lbs
Solid 80%er, pulls feeling decent.
26/1/2017
OHP
95x3
115x1
135x1
115x8x5
Klokov press
95x10x2
BB Row
225x8x3
RDF
35x15x3
DB curl
35x10x2
Shrug
495x5x5
Yoke walk
270x50ftx10
BW-107kg/236lbs
Solid 80%er, shoulders feeling good.
27/1/2017
Squat
135x3
185x2
235x8x5
Bench press
185x5
225x1
275x1
315x1
295x3
add slanger
295x5,4,3
Spoto press
225x8
BW-108kg/238lbs
Solid 80%er, things feeling decent.
30/1/2017
Squat
265x5x5
Single leg press
1pps x 10x3
Bench press
220x1
200x10x4-felt much better than previous
Pressdown
110x20x2
Hammer curl
35x10x2
Yoke walk
270x250x2
BW-108kg/238lbs
Solid 80%er, squats feeling ok, bench really solid.
31/1/2017
OHP
95x5
135x1
155x1
140x5x7
Klokov press
95x10x3
Pendlay Row
225x8
275x5x2
RDF
35x15x3
DC curl
35x10x3
Shrug
545x5x5
BW-108kg/238lbs
Solid 80%er, shoulders feeling strong.