18/8/2017
Squat
135x2
225x2
285x4x4-did not feel great.
Bench press
135x5
225x2
275x2x2
Spoto press
225x10x2
Machine row
stackx10x2
ez curl
60x30x2
BW-109kg/240lbs
Solid 80%er, things feeling decent aside from squat today
18/8/2017
Squat
135x2
225x2
285x4x4-did not feel great.
Bench press
135x5
225x2
275x2x2
Spoto press
225x10x2
Machine row
stackx10x2
ez curl
60x30x2
BW-109kg/240lbs
Solid 80%er, things feeling decent aside from squat today
21/8/2017
Squat
135x3
225x2
250x2x6
Bench press
135x5
225x12
135x20
EZ curl
60x20x2
BW-110kg/242lbs
Solid 80%er, things moving well
22/8/2017
OHP
95x5
155x1
175x1
155x2x2
135x5x3
Push press
185x1x3
Paused Deadlift
315x5x3
Pull-up
x5x2
RDF
35x15x2
Shrug
495x10x3
EZ curl
50x30x2
BW-110kg/242lbs
Solid 80%er, things feeling decent
23/8/2017
Squat
135x2
225x2
275x1
300x3x3
225x3
Bench press
135x3
225x2
275x2x2
225x13
EZ curl
60x20x2
BW-110kg/242lbs
Solid 80%er, things moving well.
24/8/2017
Paused Deadlift
385x3x5
OHP
110x10x3
Squat
250x2x6
Pull-up
x5x2
EZ curl
70x20x2
BW-110kg/242lbs
Solid 80%er, got to train at Dynamo barbell in Ottawa, also got to hang out and talk with one of my long time Idols, Jay Nera, who even gave me a gym bag full of swag when i was getting ready to leave, super nice guy.
28/8/2017
Squat
135x3
225x2
275x1
315x2x2
225x2x5
Bench press
135x5
225x2
275x1
225x10x3
Pull-up
x5x2
EZ curl
70x20x2
Pressdown
80x20x2
BW-110kg/242lbs
Solid 80%er things feeling good
29/8/2017
OHP
95x5
135x2
155x1
175x1
145x5x2
135x5
Push press
175x3x3
Deadlift
225x3
315x5x3
BB row
225x10x3
RDF
35x15x2
EZ curl
70x20x2
shrug
495x10x3
BW-110kg/242lbs
Solid 80%er, things feeling decent today, hoping that continues
30/8/2017
Squat
135x3
225x2
250x2x6-looking better
Bench press
135x5
225x2
275x5
275x2x3
Spoto press
225x6x2
Wide grip bench
135x20
Pull-up
x5x2
Pressdown
80x20x2
EZ curl
55x30x2
BW-110kg/242lbs
Solid 80%er, things feeling good today.
31/8/2017
Paused Deadlift
225x2x3
315x1x3
365x3x5
405x1-lost groove, wasn’t going to try a second
405x2x2
RDL
405x5x2
OHP
105x10x5
Pull-down
stack+green band x15x3
RDF
35x15x2
Shrug
495x10x3
EZ curl
60x20x2
BW-110kg/242lbs
Solid 80%er, things moving well, 405 hasn’t felt light for a few months.
1/9/2017
Squat
135x3
225x1
245x2
275x2x5
Bench press
135x5
225x2
295x1
add slanger
295x3x3
Spoto press
225x8x2
135x20
Standing row
stackx15x3
EZ curl
60x20x2
BW-110kg/242lbs
Solid 80%er, things feeling ok, squat needs work like always
4/9/2017
Squat
135x3
225x2
275x2x5
225x4- Pointed toes out more, squat looks and feels better, thinking this will be a permanent change
Bench press
135x5
185x5
225x2
275x2x5
Spoto press
185x10x5
Leg press
3ppsx10x5
BB row
225x12x3
Pressdown
100x20x2
EZ curl
55x30x2
BW-111kg/244lbs
Solid 80%er, things feeling decent.
5/9/2017
OHP
95x5
135x2
155x1
175x1
155x2x3
135x5x3
Push press
185x3x2
Deadlift
225x1
315x2
405x1
455x1x2
Paused DL
365x3x3
Pull-up
x5x2
RDF
35x15x2
EZ curl
70x20x2
Shrug
495x10x3
BW-110kg/242lbs
Solid 80%er, things moving well.
6/9/2017
Squat
135x3x3
225x2
225x5x5
Leg press
3pps x15x3
Bench press
135x5
225x10x5-recent volume PR
Spoto press
185x10x2
BB row
225x12x2
EZ curl
60x25x2
Yoke walk
360x100ft x10
BW-111kg/244lbs
Solid 80%er, things moving well
7/9/2017
Yoke walk
360x100"x10
OHP
115x10x5
Paused Deadlift
135x3
225x2
315x2
405x2x9
RDL
405x5x2
Machine row
stackx10x2
RDF
35x15x2
EZ curl
60x25x2
Shrug
495x10x3
BW-111kg/244lbs
Solid 80%er, things moving well. Deads felt pretty good.
8/9/2017
Squat
135x3x3
225x2
275x1
295x1
245x2x6
Bench press
135x5
225x1
275x1
245x10-recent PR
Spoto press
185x10x2
Pull-up
x5x2
Pressdown
80x20x2
DB curl
35x15x2
BW-111kg/244lbs
Solid 80%er, things feeling decent, really sore though.
11/9/2017
Squat
135x1x3
225x2
285x2x6
315x1x3
275x1x3
225x2x3-fighting with form on these.
Bench press
135x5
225x2
275x1
295x1
315x1
245x5x5
Spoto press
185x10x2
Pull-up
x5x2
BW-111kg/244lbs
Solid 80%er, things moving well, really trying to dial in the squat form, think i might need to start stretching the quads prior to training. and just in general.
12/9/2017
OHP
95x5
135x1
155x1
175x1
155x6-felt like i nearly had one more, this is getting better,
135x5x2
Pause Deads
225x2
315x1
365x3x3
RDF
35x15x2
EZ curl
70x20x2
Shrug
495x10x3
BW-111kg/244lbs
Solid 80%er, things feeling decent.
13/9/2017
Squat
135x3x2
225x2x2
275x1
315x1x2
275x2x5
225x5
Bench press
135x5
255x1
235x10x3
BW-111kg/244lbs
Solid 80%er, things feeling good.
14/9/2017
Paused DL
225x2
315x2
425x2x6
RDL
425x5x2
OHP
120x10x4
95x10
BB row
225x10x3
RDF
35x15x2
Pressdown
80x20x2
Hammer curl
55x5
EZ curl
50x35
BW-111kg/244lbs
Solid 80%er, things feeling good
15/9/2017
Morning
Squat
135x3x3
225x2
275x1
315x1
Bottom half squat
135x3x6
185x3x3
225x3x2
Squat
225x3x6
275x1
315x1-looked much better.
Afternoon
Bench press
135x5
185x3
225x1
295x1
275x7-recent PR, puts me about 340.
Spoto press
225x8x4
Wide grip press
135x20x2
squat
135x3
225x3
275x1
225x5x3
Pull-up
x5x2
BB row
225x10
315x5x2
Pressdown
100x20x2
Hammer curl
55x5
35x20
BW-111kg/244lbs
Solid 80%er. things feeling good today, think i have the squat nearly figured.
18/9/2017
Squat
135x3x3
225x2
275x1
315x1
275x3x8
Bench press
135x2
225x1
295x1
275x2x5
Spoto press
225x8x2
Pull-up
x5x2
Pressdown
90x20x2
DB curl
40x15x2
BW-111kg/244lbs
Solid 80%er, thinking the more upright squatting will take some more work, going to push what feels strongest for now.