26/3/2019
Bench press
135x5
215x5
245x3
285x1
275x6
245x5x5
OHP
130x8x5
Spoto
225x10x2
Cable row
stackx15x3
RDF
35x15x2
BW-115kg/253lbs
Solid 80%er, things moving well. low back still a bit stiff.
28/3/2019
Deadlift
225x3
315x3
335x3
390x1
375x5
335x5- Low back not happy on the eccentric, going to need to work on this. called it there
Squat
135x5
225x3
275x3x3P-low back not feeling decent by this point, called it there
DB row
80x10x5
EZ curl
70x20x2
BW-116kg/255lbs
low end 80%er, everything felt great on the pulls until i went to lower the weight, getting better but it still needs some work.
29/3/2019
OHP
95x5
135x3
145x3
170x1
165x4
145x5x5
Bench press
245x5x5
Seated DB press
55x12x5
Cable Row
stackx15x3
RDF
35x15x2
Hammer curl
55x10x2
BW-115kg/253lbs
Solid 80%er, things feeling a bit better. Just trying to get after it.
1/4/2019
Squat
135x5
225x5
245x5
325x1p
280x5
245x5x5
RDL
225x10x5- low back not enjoying these, thinking med glute isn’t firing quite right.
Cable row
stackx15x3
EZ curl
70x22x2
BW-115kg/253lbs
Solid 80%er,things moving ok, just need to get that hip movin right
2/4/2019
Bench press
135x5
195x5
225x5
295x1
255x9
225x5x5
OHP
120x10x3
120x9,8- Doing these very strictly, have to be honest with myself and not cheat the reps.
Spoto press
195x10x3
DB Row
85x10x5
RDF
35x15x2
Hammer curl
55x10x3
BW-115kg/253lbs
Solid 80%er, things feeling ok, still a bit tight in the low back, will see how DL’s go thursday
4/4/2019
Deadlift
225x3
315x3
405x1
340x5
315x5-cut it here, low back still feeling stiff
Squat
135x5
225x3
245x5x5
Cable row
stackx15x3
EZ curl
70x23x2
BW-116kg/255lbs
Solid 80%er, managed to get low back to crack into place after the gym.
5/4/2019
OHP
95x5
120x5
135x5
180x1
155x7
135x5x5
Bench press
225x5x5
CGBP
185x12x3
DB row
90x10x3
RDF
35x15x2
EZ curl
70x24x2
BW-115kg/253lbs
Solid 80%er, things moving well, low back feeling much better.
strong couple of sessions. I heard they are going to hold the London Open in september. But depending on which day and where my game is I might be able to compete or watch.
Thanks man, yeah that’s what i’ve been hearing, you going to belle river still?
8/4/2019
Squat
135x5
225x5
260x3
325x1P
295x5
260x5x5
GM
95x10x5
Pull-up
x5x3
EZ curl
70x25x2
Leg raise
x10x2
BW-116kg/255lbs
Solid 80%er, low back feeling better, not quite 100% but better.
9/4/2019
Bench press
135x5
210x5
240x3
295x1
270x7
240x5x5
OHP
130x8x5 -Getting better, was hard to transition to doing these really strictly.
CGBP
225x8
185x12x2
Cable row
stackx15x3
RDF
35x15x2
EZ curl
70x26x2
BW-116kg/255lbs
Solid 80%er, things moving well, Need to pause the benches better.
Yeah, just had a minor set back with getting 2nd degree burns on the rear lower calf.
Happens man, I get burned forging occasionally, planning on hitting a meet in sept?
11/4/2019
Deadlift
225x5
315x3
405x1
340x5
320x5-low back just a bit tender, proper bracing really helped though.
Squat
245x5x5-much better with focus on maintaining neutral spine during bracing.
DB row
90x10x4
EZ curl
70x27x2
Leg raise
x10x2
BW-116kg/255lbs
Solid 80%er, things moving well and feeling better
The London open for sure
That’s good man. I might end up coming out to the meet, don’t think i’ll be quite ready to compete at that point, but i may be out to watch/coach
12/4/2019
OHP
115x5
135x3
145x3
180x1
165x5
145x5x5
Bench press
245x5x5
Seated DB press
55x10x3
DB row
90x10x3
RDF
35x15x2
Hammer curl
55x10
35x20
BW-116kg/255lbs
Solid 80%er, things moving well.
15/4/2019
Squat
135x3
245x3
280x2
325x1
310x5
280x3x5
GM
135x10x5
DB row
90x10x4
EZ curl
70x28x2
Leg raise
x10x2
BW-117kg/257lbs
Solid 80%er, things moving well, bit bloated from an event over the weekend.
16/4/2019
Bench press
135x5
225x3
255x3
295x1
285x6
255x5x5
OHP
135x8x5
Band pressdown
x35x2
DB row
90x10x4
RDF
35x15x2
EZ curl
70x29x2
BW-116.5kg/256lbs
Solid 80%er, things feeling pretty good.
two great sessions…so what are you dealing with injury wise?
lingering issues with the lower back/hip from an old injury. Nearly 100% though. just have to take care building back up.
19/4/2019
OHP
95x5
135x3
155x2
180x1
175x3
155x5x5-this was tough.
Bench press
255x5x5
DB row
90x10x4
RDF
35x15x2
EZ curls
70x30x2
BW-115kg/253lbs
Solid 80%er, things moving well, no discomfort in ohp, right shoulder felt a little off on the bench.
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Ahh yeah I kinda remember the old issue from back in the day…you training close to London??? Because I want to start travelling and lifting with everyone I know.
I’m out in Windsor for now, liftin out of Empire Muscle, been going pretty good last little bit.
22/4/2019
Squat
135x5
225x5
255x5
335x1
285x5
255x5x5
GM
135x10x4
DB row
90x10
Pull-up
x5x3
EZ curl
75x20x2
BW-116kg/255lbs
Solid 80%er, things feeling decent, low back/hip a little tight today.