2/2/2017
Deadlift
225x3
315x2
405x1
385x3x9
RDL
385x5x2
225x10
Leg curl
45x20x3
Pull-up
x5x3
db curl
35x10x3
Yoke walks
360x50x10
BW-108kg/238lbs
Solid 80%er, Deads feeling real solid.
2/2/2017
OHP
135x4
105x10x6
Klokov press
95x10x3
Seated Row
255x10
225x10
150x20
RDF
35x15x3
Db curl
35x10x3
Shrug
495x5
495x10x2
BW-108kg/238lbs
Solid 80%er, had a good night. shoulders feeling good.
3/2/2017
Squat
205x10x4
Pause squat
225x3x3
Step up
40x10x3
Bench press
185x3
225x1
275x1
315x2-with slanger
265x5x5
Wide grip spoto press
225x8x2
135x20
Pressdown
80x20x2
Db curl
35x10x2
BW-108kg/238lbs
Solid 80%er, squats felt pretty good today. bench still not feeling quite as strong as i would like, but addressing that with a little overload and wide grip work to strengthen pecs and shoulders.
6/2/2017
Squat
135x3
185x1
225x1
275x1
335x1
315x3x5
Pause Squat
275x3x3
Bench press
135x3
185x3
225x1
255x1
235x8x4
Db curl
35x10x2
BW-109kg/240lbs
Low end 80%er, squats felt really crappy, likely just a result of being in a poor mood today.
7/2/2017
OHP
95x3
115x1
135x1
120x8x5
Klokov press
95x8x2
Pull-up
x5x3
RDF
35x15x3
DB curl
40x10
35x10
BW-109kg/240lbs
Solid 80%er, got the work in
8/2/2017
Deadlift
225x3
315x2
375x1
345x5x7
RDL
315x8x2
Pull-up
x5x3
Leg curl
45x20x3
DB curl
35x10x3
Yoke walk
270x50"x10
BW-108kg/238lbs
Solid 80%er, things looking good.
9/2/2017
Strict OHP95x3
135x1
155x1
145x5x5
Klokov press
95x10x2
Rubish Row
225x5
275x5x2
RDF
35x15x3
DB curl
35x10x3
Shrug
495x5x5
BW-107kg/236lbs
Solid 80%er, strict press getting better
10/2/2017
Squat
235x8x5
Pause Squat
235x3x3
Bench press
135x3
185x1
225x1
295x1
275x3
Add slanger
275x5x4
Wide grip bench
225x8
135x20
Db curl
35x10x2
BW-107kg/236lbs
Solid 80%er, took till 3rd squat set to activate the quads.
2/13/2017
Squat
135x3
225x1
275x1
225x10x3
Single Leg press
1pps x10x3
Bench press
135x5
185x3
225x1
205x10x4
Wide grip bench
135x15x2
Seated Row
stackx20x3
Pressdown
80x20x2
DB curl
35x10x2
Yoke walk
270x50"x10
BW-107Kg/236lbs
Solid 80%er, things feeling decent.
15/2/2017
Deadlift
225x3
315x2
365x1
425x1
395x3x5
RDL
225x10x2
BB row
135x15x2
Leg curl
45x20x2
DB curl
35x10x2
BW-108kg/238lbs
Super low end 80%er, got work in, went home.
16/2/2017
OHP
95x5
115x2
145x1
125x8x5
Klokov press
95x10x2
BB row
275x5x3
RDF
35x15x3
DB curl
35x10x2
Shrug
495x5x5
BW-108kg/238lbs
Solid 80%er, feeling much better today.
17/2/2017
Squat
135x3
225x1
275x1
235x10x4
Bench press
135x5
185x1
225x1
275x1
315x1
add slanger
315x1x3
Spoto press
225x8
BW-108kg/238lbs
Solid 80%er, feeling decent, just low on time.
20/2/2017
Squat
135x3
225x1
275x1
245x4
245x6x4
bench press
135x5
185x1
225x1
275x1
245x8x4
Db curl
35x10x2
Leg ext
90x20x3
BW-108kg/238lbs
21/2/2017
OHP
95x5
135x1
165x1
145x5x5
Klokov press
95x10x2
T-bar row
135x20x3
RDF
35x15x3
DB curl
35x10x2
Shrug
495x5x5
BW-108kg/238lbs
Solid 80%er, going to need to see about getting a massage or get back to the chiro to get the QL looked at, seems that is whats causing the discomfort when squatting.
22/2/2017
Deadlift
225x3
315x1
385x1
365x5x4
GM
135x10x3
DB curl
35x10x2
BW-108kg/238lbs
low end 80%er, been feeling poorly for a bit, thinking i’ll take a bit of a deload shortly, possibly restructuring training a bit in order to address the movement issues with the left hip.
23/2/2017
OHP
95x5
115x1
135x1
115x10x4
Klokov press
95x10x2
BB row
225x8x2
RDF
35x15x3
DB curl
35x10x2
Shrug
495x5x5
Lunges
bwx5x5
BW-108kg238lbs
Solid 80%er, feeling pretty ok, doing lunges and some glute bridges to rewire the movement patterns for the left leg/hip. seems to be feeling a bit better already.
27/2/2017
Squat
135x3
225x2x10
Bench press
245x3x4
255x2x4
Spoto press
225x5x3
BB row
225x10x3
DB curl
35x10x2
BW-109kg/240lbs
Solid 80%er, hip and leg a bit better after some activation work.
28/2/2017
OHP
95x5
135x1
155x1
135x8x4
Klokov press
95x10x2
Pull-up
bwx5x3
RDF
35x15x3
Hack squat
1pps x10x3
DB curl
35x10x2
Hammer Curl
25x15x4
BW-109kg/240lbs
Solid 80%er,. starting to feel better.
1/3/2017
Deadlift
225x2
315x1
430x1
405x3
405x2- Tweaked low back on the second, cut pulls here
pull-up
bwx5x3
Leg curl
45x20x3
Lunge
bwx5x3
BW-109kg/240lbs
Felt pretty alright aside from the low back pull.
4/3/2017
OHP
95x5
115x3
135x1
155x1
140x5x5-Real easy tonight.
Klokov press
95x10x2
Pull-up
x5x3
RDF
35x15x3
DB curl
35x10x2
Hammer curl
25x10x5 -Trying to rehab right arm-some tennis elbow
Shrug
495x5x5
BB row
275x5x3
BW-109kg/240lbs
Solid 80%er, back feels much better, not great but better
6/3/2017
Squat
135x5
185x3
225x3x5
Leg press
5ppsx10x3
Hack squat
80/sidex5x3
Bench press
135x5
185x1
225x1
275x1
255x3x4
265x2x4
Spoto press
225x5x4
Pull-up
x5x3
BW-109kg/240lbs
Solid 80%er, leg felt pretty good today, back a bit stiff. everything after the 3rd set at 225 on squat felt fine, after adding the belt. Bench rhythm feeling better.