Ristretto's 5/3/1 log

[Ristretto]

10 June 2012
5/3/1 2.0 workout #68
Cycle 7
wo 11
Deload

Back

Deadlifts:
50x5
60x5
70x5
80x5
90x5
100x5
110x5
120x10

Squats:
20x5
70x5
70x5
70x5
70x5

Chins, prone, bw :
7
7

Chins, sup, kv:
7
7

Barbell row:
70x12
80x8
80x8
80x8

Facepulls:
18x20
18x20



Comment:
New here, been journaling on å swedish board, but I think I can get more out of having a log here.

Everything will be in kilos x reps.

GT-I9100 via Tapatalk 2

[Ristretto]

13 June 2012
5/3/1 2.0 workout #69
Cycle 7
wo 12
Deload

Legs

Squat:
20x10
50x5
60x5

70x5
75x5
80x10

70x5
70x5
70x5
70x5
70x5
70x5

Deadlift:
50x5
80x5
80x5
80x5

Facepulls:
15x20
15x20



Comment:
The squats felt good. Pretty light weights, since it's my deload week.

The deads feel alot better after all the tips I got here after posting a video in another thread. Now I am using a higher hip position in the start, and the lifts feel more solid.

Currently having some trouble with ITBS, and working as a mailman that's not the best thing. Have been using a strap above the knee to create a false insertion for the ITB. Works pretty good, but the inflammation seems eager to stay when I can't let it rest.

[Mark Edward]

Currently having some trouble with ITBS


PVC is your friend (http://www.stack.com/video/2767842001/Maryland-Mens-Soccer-PVC-Pipe-Roller/)

[Ristretto]

PVC is your friend (http://www.stack.com/video/2767842001/Maryland-Mens-Soccer-PVC-Pipe-Roller/)

I got one of these rumble rollers, and it has helped alot with the myofascial release, and together with conventional ITB-stretching it's working wonders. The problem is that I am unable to let the knee rest completely while working.

https://www.physique.co.uk/large_catalogue_images/rumble_roller_blue_full.jpg

[Ristretto]

15 June 2012
5/3/1 2.0 workout #70
Cycle 8
wo 1
5 Reps

Bench

Bench press:
20x10
20x10
40x5
50x5
60x5
70x3

80x5
85x5
90x3 (should have been 5)

50x5
50x5
50x5
50x5

Military press:
40x5
40x5
40x5
40x5
30x5
30x5
30x5
30x5

Tricep extensions:
30x8
30x8
30x8
30x8

Facepulls:
15x20
15x20



Comment:
I felt really tired when heading towards the gym. It's been a physically tough week at work with long days and too little sleep.

The 85 kg set felt very heavy, so I decided not to push on the last heavy set. I will stay on the weights for this cycle through to see what happens. Might be time to step back a few cycles.

I also decided to remove incline presses and dips to give room for more explosive presses and focus more on pure strength, instead of combining strength with bodybuilding, or whatever..

[Ristretto]

17 June 2012
5/3/1 2.0 workout #71
Cycle 8
wo 2
5 Reps

Deadlift

Deadlift:
50x5
80x5
100x5
115x5

130x5
140x5
147.5x6

80x5
80x5
80x5
80x5
80x5

Pendlay row:
50x6
60x6
70x6
80x6
80x6

Supinated chin-ups:
BW x7
BW x7
BW x7

Barbell row:
70x7
70x10
70x10

+ some rotator cuff work.

Comment:
Felt really crappy, almost as tired as the last bench session. No power in the legs at all.

[Ristretto]

http://www.youtube.com/watch?v=ifcf7ET6mXY&feature=youtube_gdata

[Ristretto]

19 June 2012
5/3/1 2.0 workout #72
Cycle 8
wo 3
5 Reps

Legs

Squat:
20x5
50x5
60x5
70x5
80x5

90x5
95x5
102.5x9

70x5
70x5
70x5
70x5
70x5
70x5
70x5


+ Some rotator cuff prehab.



Comment:
The workout felt great, loaded up with more carbs during the day. Came down to about 155 grams, compared to no carbs at all, which is the way I most often train when I'm just attending classes in school and not working.

[Ristretto]

21 June 2012
5/3/1 2.0 workout #73
Cycle 8
wo 4
3 Reps

Bench

Bench press:
20x5
40x5
60x5
70x3

85x3
92.5x3
95x2

60x5
60x5
50x5
50x5
50x6

Military press:
40x1
50x1
55x1
60x1
40x5
30x5
30x5
30x5

Tricep extensions:
30x8
30x8
30x8
30x8

+ Some facepulls and rotator cuff work.


Comment:
Tried some singles in the military press to see where I'm at, since I've picked up the exercise after some time away from it. The one at 60 kg was really slow.

[Ristretto]

24 June 2012
5/3/1 2.0 workout #74
Cycle 8
wo 5
3 Reps

Deadlift

Deadlift:
50x5
80x5
100x5
120x5

140x3
147.5x3
157.5x5

85x5
85x5
85x5
85x5
85x5

Pronated pull-ups:
BW x7
BW x7
BW x7

Pendlay row:
75x5
75x5
75x5

Dumbbell row:
27.5x8
27.5x8
27.5x8
27.5x9
27.5x10

+ some rotator cuff work.

Comment:
Felt tired and most lifts felt heavy.

[Ristretto]

27 June 2012
5/3/1 2.0 workout #75
Cycle 8
wo 6
3 Reps

Legs

Squat:
20x5
50x5
60x5
70x5
85x5

95x3
102.5x3
107.5x9

70x5
70x5
70x5
70x5
70x5

Front squat:
50x5
50x5
50x5


+ Some rotator cuff prehab.



Comment:
Finished off with some front squats since there has been a while since I did them.

The whole day has felt great, and so did the workout.

[Ristretto]

29 June 2012
5/3/1 2.0 workout #76
Cycle 8
wo 7
5-3-1 Reps

Bench

Bench press:
50x5
60x5
70x3

80x5
92.5x3
102.5x1 butt off the bench, barely made it

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Military press:
35x5
35x5
35x5
35x5
35x5

Tricep extensions:
35x6
35x6
35x6
35x6
35x6

+ Some facepulls and rotator cuff work.


Comment:
Barely made it. Might go back a few cycles. Will see how I feel after the deload.

[Ristretto]

3 July 2012
5/3/1 2.0 workout #77
Cycle 8
wo 8
5-3-1 Reps

Deadlift

Deadlift:
50x5
70x5
90x5
110x3

130x5
150x3
165x3

100x3
100x4
100x3
100x3
100x3
100x3

Pronated pull-ups:
BW x7
BW x7
BW x12

Barbell row:
70x10
70x10
70x10

Dumbbell row:
30x8
30x8
30x8

+ some rotator cuff work.

Comment:
Deads still feel weird. I certainly regret listening to the guy who told me to start with hips lower, which I did when I was rehabing my disc bulge, it has really messed up my technique.

[Ristretto]

5 July 2012
5/3/1 2.0 workout #78
Cycle 8
wo 9
5-3-1 Reps

Legs

Squat:
20x5
50x5
60x5
75x3

90x5
102.5x3
115x6

80x3
80x3
80x3
80x3
80x3
80x3
80x3
80x3

Front squat:
60x3
60x3
60x3

Deadlift:
90x3
90x3
90x3

Comment:
Felt good, though a little sore since I did the max session of deads two days ago.

[Ristretto]

9 July 2012
5/3/1 2.0 workout #79
Cycle 8
wo 10
Deload

Bench

Bench press:
20x5
40x5
50x5
60x5
65x5
70x5
75x5

60x3
60x3
60x3
50x3
50x3
50x3
50x3
50x3

Military press:
35x5
35x5
35x5
35x5

Tricep extensions:
35x6
35x6
35x6

Comment:
Really felt like I needed this deload.

[Ristretto]

11 July 2012
5/3/1 2.0 workout #80
Cycle 8
wo 11
Deload]/B]

[B]Deadlift

Deadlift:
50x5
70x5
90x5

105x5
115x5
125x5

100x3
100x3
100x3
100x3
100x3
100x3

Pronated pull-ups:
BW x5
BW x7
BW x5
BW x5
BW x10

Barbell row:
70x10
70x10
70x10

Dumbbell row:
30x8
30x8
30x8

Comment:
Again, I really feel like I need this deload. Technique-wise the deads still feel a little unpredictable. I hope they will start to feel good soon, I had a similar struggle with squats until recently.

[Ristretto]

13 July 2012
5/3/1 2.0 workout #81
Cycle 8
wo 12
Deload

Legs

Squat:
20x5
50x5
60x5
70x3

72.5x5
77.5x5
85x5

70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Front squat:
50x3
50x3
50x3

Pronated pull-ups:
5
8
5
5
5

Comment:
Felt great.

[Ristretto]

17 July 2012
5/3/1 2.0 workout #82
Cycle 9
wo 1
5 Reps

Bench

Bench press:
20x10
40x5
50x5
60x3
70x3

75x5
80x5
85x5

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Squat:
20x5
50x3
60x3
70x3
80x3
80x3
80x3

Tricep extensions:
35x6
35x6
35x6
35x6
35x6

Comment:
Stepped back a few cycles. Hope it will help with the bench strength. Felt kinda off in the bench, so I comforted myself with some squats.

[Ristretto]

19 July 2012
5/3/1 2.0 workout #83
Cycle 9
wo 2
Deload

Deadlift

Deadlift:
50x5
60x5
80x5
100x3
120x2

135x5
145x5
152.5x5

100x3
100x3
100x3
100x3
100x3
100x3

Barbell row:
70x10
70x10
70x10

Bench press:
60x3
60x3
60x3

Dumbbell row:
30x8
30x8
30x8

Comment:
Technique felt better, rep power lost. Probably due to the diet.

[Ristretto]

22 July 2012
5/3/1 2.0 workout #84
Cycle 9
wo 3
5 Reps

Legs

Squat:
20x5
50x5
60x5
70x3
80x3

92.5x5
100x5
107.5x5

80x3
70x3
70x3
70x3
70x3
70x3

Deadlift:
70x3
100x3
100x3
100x3

Pronated pull-ups:
6
9
6
6
10

[Ristretto]

24 July 2012
5/3/1 2.0 workout #85
Cycle 9
wo 1
5 Reps

Bench

Bench press:
20x5
50x5
60x3
70x3

80x3
85x3
90x4

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Tricep extensions:
35x6
35x6
35x6
35x6
35x6

Military press:
35x3
35x3

[Ristretto]

26 July 2012
5/3/1 2.0 workout #86
Cycle 9
wo 5
3 Reps

Legs

Squat:
20x5
50x5
70x3
85x3

100x3
107.5x3
112.5x4

70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Sumo deadlift:
70x3
100x3
100x3
100x3

[Ristretto]

29 July 2012
5/3/1 2.0 workout #87
Cycle 9
wo 6
3 Reps

Deadlift

Deadlift:
50x5
70x5
100x3
125x3

145x3
152.5x3
162.5x3

100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Pronated pull-ups:
7
10
6
6
10

Bench press:
50x3
50x3
50x3

Dumbbell row:
30x10
30x10
30x10
30x10

Comment:
Lost alot of reps in the deads. Pull ups felt good.

[Ristretto]

31 July 2012
5/3/1 2.0 workout #88
Cycle 9
wo 7
5-3-1 Reps

Bench

Bench press:
20x10
40x5
50x3
60x3
70x1

75x5
85x3
95x2

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Military press:
20x3
30x3
40x3
50x3

Tricep extensions:
35x6
35x6
35x7
35x6
35x6

[Ristretto]

2 August 2012
5/3/1 2.0 workout #89
Cycle 9
wo 8
5-3-1 Reps

Legs

Squat:
20x10
50x5
60x3
70x3
80x3

92.5x5
107.5x3
117.5x3

70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Bench press:
50x3
60x3
60x3
60x3

Comment:
The squats felt really slow, like I can't activate my nervous system to it's full potential.

[Ristretto]

5 August 2012
5/3/1 2.0 workout #90
Cycle 9
wo 9
5-3-1 Reps

Deadlift

Deadlift:
50x5
70x5
100x3
120x3

135x5
155x3
170x2

100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Pronated pull-ups:
8
11
8
8
8

Dumbbell row:
30x10
30x10
30x10
30x10
30x10

Comment:
For the first time in a long while I actually enjoyed being at the gym. Haven't pulled more than this since I hurt my back, so I'm satisfied.

[Ristretto]

7 August 2012
5/3/1 2.0 workout #91
Cycle 9
wo 10
Deload

Bench

Bench press:
20x10
40x5
50x5

60x5
65x5
70x5

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Military press:
20x5
30x5
40x5
40x5
40x5

Cable tricep extensions w. rope:
34x8
41x8
41x8
41x8
41x12

[Ristretto]

[QUOTE=Ristretto;492350]10 August 2012
5/3/1 2.0 workout #92
Cycle 9
wo 11
Deload

Legs

Squat:
20x10
40x5
50x5
60x5

75x5
80x5
90x5

70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Pronated pull-ups:
9
11
9
5
5

Bench press:
50x3
60x3
60x3
60x3

[Ristretto]

12 August 2012
5/3/1 2.0 workout #93
Cycle 9
wo 12
Deload

Deadlift

Deadlift:
50x5
70x5
100x3

107.5x5
117.5x5
127.5x5

100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3

Barbell row:
70x10
70x10
70x10

Dumbbell row:
30x10
30x10
30x10
30x10

Barbell bicep curls:
29x10

Comment:
Had a bit of a headache the whole workout, so it felt heavier than it was...

[Ristretto]

14 August 2012
5/3/1 2.0 workout #94
Cycle 10
wo 1
5 Reps

Legs

Squat:
50x5
60x5
80x5
90x3

97.5x5
105x5
110x5

70x3
70x3
70x3
70x3
70x3
70x3

Pronated pull-ups:
5
13

[Ristretto]

16 August 2012
5/3/1 2.0 workout #95
Cycle 10
wo 2
5 Reps

Bench

Bench press:
20x10
50x5
60x5
70x3

77.5x5
82.5x5
87.5x2 messed up the unrack, got pissed

70x5
70x5
70x5

Wide grip pullups, pronated, BW:
5
5
5
5
5

Incline bench:
60x8
60x8
60x8

Barbell tricep extensions (straight bar):
30x8
30x8
30x8

Comment:
Technique felt all messed upp, tried some new feet position and used a non-competition bench press since I was at another gym.

[Ristretto]

20 August 2012

Speed bench

Bench press:
20x10
40x5
50x5
60x3
60x3
60x3
55x3
55x3
55x3

Close grip:
55x3
55x3
55x3

Wide grip pullups, pronated, BW:
5
13
5
5
8

Military press:
30x5
30x5
30x5
30x5
30x5

+ Two sets of barbell curls.

Comment:
First session of speed bench, I think it will be useful for power development.

[Ristretto]

21 August 2012
5/3/1 2.0 workout #96
Cycle 10
wo 2
3 Reps

Legs

Squat:
20x10
50x5
70x3
80x3
95x3
105x3
110x3

70x3
70x3

Deadlift:
70x3
100x3
100x3
100x3
100x3
100x3
105x3

+ Some facepulls.

[Ristretto]

23 August 2012
Bench

Plyometric push ups:
BW x5
BW x5

Bench press:
40x5
50x3
60x2
70x2
80x2
85x2
90x2
95x1
100x1
100x1
100x1
100x1
100x1

Incline bench:
60x8
60x8
60x8
60x8

Wide grip pullups, pronated, BW:
3
3
3
3
3

+ some facepulls and dumbbel lifts for rear delts.

Comment:
Sick of 5/3/1 at the moment.

[Ristretto]

24 August 2012
Deads

Deadlift:
50x5
70x5
90x4
110x2
130x2
140x2
140x2
150x1
150x1
150x1
160x1
150x3
130x10

Barbell row:
70x8
70x10
70x10

Dumbbell row:
30x10
30x10
30x10

+ some facepulls.

Comment:
Ditching 5/3/1 for a while now. Going to try Gillingham's programs

[Ristretto]

26 August 2012

Speed Bench

Plyometric push-ups, bodyweight: 5x2

Bench press:
40x5
50x5
60x3
60x3
60x3
60x3
60x3
60x3

Close grip:
60x3
60x3

Barbell tricep extensions, lying:
30x10
30x10
30x10
30x10

Wide grip pullups, pronated, BW:
5
6
5
7

Military press:
30x5
30x5
30x5
30x5

+ some rear delt work.

Comment:
Better speed than last time. Felt good.

[Ristretto]

27 August 2012

Squat

Back Squat:
20x5
50x5
60x3
70x3
90x1
100x1
110x1
115x1
120x1
120x0
70x3
70x3
70x3

Wide grip, pronated pull-ups, bw:
3
3
3
3
3
12

Comment:
Failed misserably when un-racking the second set at 120 kgs, should have put it back, but tried and fell forward like an idiot. Luckily I didn't hurt my knees.

[Ristretto]

30 August 2012
Gillingham Raw Bench workout #1
Week 1
Heavy

Bench

Plyometric push-ups:
BW x5
BW x3

Bench press:
40x5
50x5
60x3
70x1
82.5x1

92.5x1

82.5x5
82.5x5
82.5x5

Incline bench:
60x8
60x8
60x8
60x8
60x8

Wide grip pullups, pronated, BW:
5
14
3
3

+ Some face pulls.



Comment:
Such a relief to be on a new program. Motivation is up like 100%.

[Ristretto]

1 September 2012
Gillingham Deadlift #1
Week 1
Rack pulls
Rack #7, just above knee


Rack pulls:
50x10
70x5
90x5
110x3
150x3
160x1
170x1
180x1
190x1
200x1 (mixed grip)
210x1 (mixed grip)
220x1 (mixed grip)
230x1 (mixed grip)
240x1 (mixed grip)


Barbell row:
70x10
70x10
70x10
70x10
70x10

Dumbbell row:
30x10
30x10
30x10


+ like a million face pulls, chest pulls and external rotations for the shoulders.

[Ristretto]

2 September 2012
Gillingham Raw Bench workout #2
Week 1
Light

Speed bench

Plyometric push-ups:
BW x5

Bench press:
40x5
50x5
60x3
67.5x2
67.5x2
67.5x2
67.5x2
67.5x2
67.5x2
67.5x2
67.5x2

Dumbbell bench press:
25x8
27x8
27x8

Military press:
30x5
30x5
30x5
30x5

Barbell tricep extensions:
30x10
30x10
30x10


+ a buch of face pulls, chest pulls and external rotations


Comment:
Felt good.

[Ristretto]

5 September 2012


Legs

Deadlift:
50x5
70x5
90x5
110x3
130x2
140x2
150x1
160x1
110x5
110x5
110x5

Pull-ups, v-grip:
BW x15
BW x5
BW x5

+ Some facepulls and two sets of leg extensions.

Comment:
I'll let my ITBS knee rest now. So, no squats for a while.

[Ristretto]

6 September 2012
Gillingham Raw Bench workout #3
Week 2
Heavy

Bench

Plyometric push-ups:
BW x5

Bench press:
40x5
50x5
60x3
70x1
80x1
90x1
95x1
85x3
85x3
85x3
85x3
85x3

Incline bench:
60x6 (more incline)
60x8
60x8
60x8
60x8

Comment:
Felt good. Pretty ok speed in the work sets.

[Ristretto]

10 September 2012
Gillingham Raw Bench workout #4
Week 2
Light

Speed bench

Plyometric push-ups:
BW x5

Bench press:
40x5
50x5
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Military press:
30x3
40x4
50x3
40x3
40x3


Semi-supinated tricep extensions:
36x7
36x7
36x7

Comment:
Flexibility is moving forward in the bench arch, feeling pretty stable now too.

[Ristretto]

11 September 2012


Legs

Deadlift:
50x3
70x3
90x3
100x3
100x3
100x3
100x3
100x3
100x3

Pull-ups, pronated:
BW x5
BW x15
BW x3
BW x3

Leg extensions:
65x12
70x10
80x10
100x10
100x10

Comment:
Knee is getting better.

[Ristretto]

13 September 2012
Gillingham Raw Bench workout #5
Week 3
Heavy

Bench

Plyometric push-ups:
BW x5

Bench press:
50x3
60x3
70x3
80x1
90x1
97.5x1
87.5x3
87.5x3
87.5x3
87.5x3
87.5x3

Incline bench:
60x8
60x8
60x8
60x8
60x10

Comment:
Felt lighter than last wo.

[Ristretto]

15 September 2012
Gillingham Deadlift #3
Week 3
Rack pulls
Rack #6, just below knee


Rack pulls:
50x5
70x5
100x5
120x3
150x3
170x1
180x1
190x1
200x1 (mixed grip)
210x1 (mixed grip)

Barbell row:
70x10
80x10
80x10
80x10
80x10

Dumbbell row:
41x8
41x8
41x8
41x8
41x8
41x8
41x8


+ some rear delts and rotator cuff.

Comment:
Felt nice, although alot heavier than last time with bar higher.

[Ristretto]

17 September 2012
Gillingham Raw Bench workout #6
Week 3
Light

Speed bench

Bench press:
40x5
50x3
60x3
70x2
70x2
70x2
70x2
70x2
70x2
70x2
70x2

Incline dumbbell press:
31x5
31x5
31x5

Military press:
40x5
40x5
40x5

Tricep extensions:
35x8
35x8
35x8

+ some rear delt work and rotator cuff work.

[Ristretto]

18 September 2012


Legs

Deadlift:
50x5
70x5
90x5
110x5
120x1
140x1
150x1
160x1
170x0
120x5

Goodmornings:
50x10
60x10
60x10

Pull-ups, pronated:
BW x10
BW x10
BW x10

Leg extensions:
100x10
100x10
100x10
<drop>
80x7

[Ristretto]

20 September 2012
Gillingham Raw Bench workout #7
Heavy

Bench

Bench press:
20x10
40x5
50x5
60x3
70x2
80x1
90x1
100x1
90x3
90x3
90x3
90x3
90x3

Incline bench:
60x10
60x10
60x10
60x10
60x10

Lateral dumbbell raises, dropsets:
10x10
8x10
6x10
4x10
2x10

Comment:
Didn't sleep well last night, still the workout went well.

[Ristretto]

22 September 2012
Gillingham Deadlift #4
Conventional

Deadlift:
50x5
80x5
100x5
120x5
142.5x1
142.5x1
142.5x1
142.5x1
142.5x1
142.5x1

Leg extensions:
45x20
70x10
70x10
80x12

Barbell row:
80x10
80x10
80x10
80x10
80x10

Dumbbell row:
41x8
41x8
41x8
41x8
28.5x20

Wrist extensions:
20x8
16x8
10x16
10x20
+ some rear delts and rotator cuff work

Comment:
Deads were a little slow, probably due to last week's fail at 170kg.

[Ristretto]

23 September 2012
Gillingham Raw Bench workout #8
Light

Speed bench

Wide grip bench press:
20x10
40x5
50x5
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Incline dumbbell press:
31x5
31x5
31x5

Wide grip pronated pull ups:
3
3
3

Tricep extensions:
35x10
35x10
35x10
35x10

Military press:
40x5
40x5

+ some rear delt work and rotator cuff work.

Comment:

[Ristretto]

25 September 2012
Gillingham Squat #1

Back squats:
20x10
40x10
50x5
60x5
70x5
70x5
70x5
70x5
70x5

Speed deadlifts:
70x3
100x3
100x3
100x3
100x3
100x3

Comment:
Tried some squats for the first time in a while to see if my knee is up for the task yet or not.

[Ristretto]

27 September 2012
Gillingham Raw Bench workout #9
Heavy

Bench

Bench press:
20x10
40x5
50x5
60x5
70x3
80x1
90x1
97.1x1
102.5x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3

Incline bench:
60x10
60x10
60x10
60x10
60x9 was getting too close to failure, so I stopped

Lateral dumbbell raises, dropsets:
10x10
8x10
6x10
4x10
2x10

Comment:
Workout went well, decided to go heavier than planned. Will use higher starting weights in the program from now on.

[Ristretto]

29 September 2012
Gillingham Deadlift #5
Rack pulls

Front squats:
40x3
60x3
60x3

Rack pulls:
70x5
100x5
120x3
140x2
160x1
170x1
175x1

Back squats:
50x3
60x3
65x3
65x3
65x3

Barbell row:
80x10
80x10
80x10
80x10
80x10

Dumbbell row:
41x8
41x8
41x8


+ some rear delts and rotator cuff work

Comment:
Now I know where my weak spot is... However, I think I am doing something wrong in the start. Probably too much flexion in the knee...

[Ristretto]

30 September 2012
Gillingham Raw Bench workout #10
Light

Speed bench

Bench press:
20x10
40x5
50x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Incline dumbbell press:
23.5x8
23.5x8
23.5x8

Tricep extensions:
35x10
35x10
35x10
35x10

Lateral dumbbell raises:
8x10
8x10
8x10

+ some rear delt work

Comment:[/QUOTE]
CNS is starting to feel worn and torn. Feels like I haven't had enough non REM sleep the passed two nights.

[Ristretto]

2 October 2012
Gillingham Squat #2

Back squats:
20x5
40x5
50x5
60x5
70x5
77.5x5
77.5x5
77.5x5
77.5x5
77.5x5

Speed deadlifts:
70x3
100x3
100x3
100x3
100x3
100x3

Seated leg extensions:
60x10
60x10
60x10
drop 30x10

Comment:
Squats felt ok. No noticeable increase in ITBS pain.

[Ristretto]

4 October 2012
Gillingham Raw Bench workout #11
Heavy

Bench

Bench press:
20x10
40x5
50x5
60x3
70x2
80x1
90x1
97.1x1
87.5x5
87.5x5
87.5x5

Incline bench:
60x10
60x10
60x10
60x10
60x10

Lateral dumbbell raises, dropsets:
8x15
8x15
8x15

+ a bunch of rear delt and rotatorcuff work.

Comment:
Workout went well, decided to go heavier than planned. Will use higher starting weights in the program from now on.[/QUOTE]

[Ristretto]

8 October 2012
Gillingham Raw Bench workout #12
Light

Speed bench

Wide grip bench press:
20x10
40x5
50x5
60x3
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2

Incline dumbbell press:
31x5
31x5
31x5

Tricep extensions, EZ Bar:
27x14
27x14
27x14

Wide grip pronated pull ups:
6
5
7


+ some rear delt work and rotator cuff work.

Comment:
Felt ok.

[Ristretto]

9 October 2012
Gillingham Squat #3

Back squats:
20x5
50x5
60x5
70x5
80x5
85x5
85x5
85x5
85x5
85x5

Front squats:
55x5
55x5

Speed deadlifts:
60x3
100x3
100x3
100x3
100x3
100x3

Seated leg extensions:
65x10
65x10
65x10
50x12

+ some eccentric dragonflags

Comment:
Felt ok. Think I've found a secondary cause of my ITBS, a tight peroneus longus.

[Ristretto]

11 October 2012
gillingham raw bench workout #13
Heavy

bench

bench press:
20x10
40x5
50x5
60x3
70x3
80x2
90x1
100x1
90x3
90x3
90x3
90x3
90x3

incline bench:
60x10
60x10
60x8
60x8
60x10

lateral dumbbell raises, dropsets:
10x12
8x10
6x10
3x14

+ a bunch of rear delt and rotatorcuff work.

comment:
Felt pretty good. Single was easy.

[Ristretto]

13 October 2012
Gillingham Deadlift #6
Conventional

Deadlift:
70x6
90x5
120x3
140x3
150x1
157.5x1
157.5x1
157.5x1
157.5x1
157.5x1
157.5x1

Pause squats:
50x6
50x6
50x6
50x6

Barbell row:
70x10
70x10
70x10
70x10
70x10

Dumbbell row:
41x8
41x8
41x8

Pronated pull-ups:
3
3
3

Comment:
Deads felt pretty easy but way too slow.

[Ristretto]

14 October 2012
Gillingham Raw Bench workout #14
Light

Speed bench

Bench press:
20x10
40x5
50x5
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Military press:
40x5
50x1
55x1
60x1 leg drive
65x1 leg drive
40x5
40x5

Tricep extensions:
35x10
35x10
35x10

Dumbbell lateral lifts:
9x12
9x12
9x12


+ some rear delt work and rotator cuff work.

Comment:
Pretty good speed.

[Ristretto]

16 October 2012
Gillingham Squat #4

Back squats:
20x10
50x5
60x5
70x5
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2 Pause

Speed deadlifts:
70x3
100x3
100x3
100x3
100x3
100x3

Seated leg extensions:
65x10
65x10
65x10
65x10
40x10

Pull-ups, wide, pronated:
3
10
5
5
7

Comment:
Felt ok.

[Ristretto]

18 October 2012
Gillingham Raw Bench workout #15
Heavy

Bench

Bench Press:
20x15
40x5
50x5
60x5
70x3
80x2
92.5x1
102.5x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3

Incline Bench:
60x10
60x10
60x8
60x8
60x10

Lateral dumbbell raises:
9x10
9x10
9x10

+ a bunch of rear delt and rotatorcuff work and some eccentric dragonflags.

comment:
Single felt pretty light today. Next time it's 105 kg.

[Ristretto]

20 October 2012
Gillingham Deadlift #7
Rack pulls
Rack #5: 3" below knee

Rack pulls:
70x8
100x5
120x3
140x3
160x1
170x1
180x1
185x1
190x1

Pause front squats:
20x5
50x5
50x5
50x10

Barbell row:
70x12
70x12
70x12
70x12

Dumbbell row:
41x8
41x8
28x15


+ some rear delts and rotator cuff work

Comment:
Should have been rack #4, read the wrong column in the program. Still, 15 kg since last rack #5 workout.

[Ristretto]

21 October 2012
Gillingham Raw Bench workout #16
Light

Speed bench

Bench press:
20x10
40x5
50x5
65x3
75x2
75x2
75x2
75x2
75x2
75x2
75x2 pause
75x2 pause

Military press:
40x8
40x8
40x8
40x8

Pronated pull-ups:
BW x10
BW x10
BW x9

+
1 set of lat pulldowns
5-6 sets of leg raises/dragonflags
3 sets of lateral shoulder dumbbell lifts
And some rear delt flyes and external rotations

Comment:

[Ristretto]

23 October 2012
Gillingham Squat #5

Back squats:
20x10
50x5
60x5
70x5
80x5
87.5x5
87.5x5
87.5x5
87.5x5
87.5x5

Front squats:
50x5
50x5
50x5
50x5

Speed deadlifts:
80x3
100x3
100x3
100x3
100x3
100x3

Pull-ups, wide, pronated:
5
5
5

+
External rotations
Internal rotations
Rear delt flyes


Comment:
Long day in school, late workout. Felt pretty good, especially the deads.

[Ristretto]

25 October 2012
Gillingham Raw Bench workout #17
Heavy

Bench

Bench Press:
20x12
40x5
60x5
70x5
80x2
90x2
100x1
105x1
95x3
95x3
95x3
95x3
95x3

Incline Bench:
60x10
60x10
60x10
60x10
60x10

Pronated pull ups:
15
5
5

+
Rear delt cable flyes
Rotatorcuff work
and some wannabe dragonflags.

Comment:
Felt good. Work sets felt a little heavy.

[Ristretto]

27 October 2012
Gillingham Deadlift #8

Deadlifts:
50x6
70x5
100x5
120x5
140x5
150x2
160x1
172.5x1
172.5x0 wut?
150x1
150x1
150x1
150x1

Pronated pull ups:
16 chin just under the bar on the last one
5
5
5
5

Barbell row:
70x10
70x10
70x10

Dumbbell row:
31x10
31x10
31x10

+ some rear delts, ecc dragonflags and rotator cuff work

Comment:
Technique felt screwed up on the first sets, on 150 it felt much better after a set or two.

[Ristretto]

28 October 2012
Gillingham Raw Bench workout #18
Light

Speed bench

Bench press:
Worksets with stop
20x12
40x5
50x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Military press:
40x8
50x4
40x8
40x8

Lying tricep extensions:
35x10
35x10
35x10
35x10

+
2 sets of leg raises/dragonflags
3 sets of lateral shoulder dumbbell lifts
And some rear delt flyes and external rotations

Comment:
Didn't sleep too well last night, still the presses felt good, with good speed.

[Ristretto]

30 October 2012
Gillingham Squat #6

Back squats:
20x10
50x5
60x5
75x5
85x5
95x5
95x5
95x5
95x5
95x5

Pause back squats:
50x5
60x5
60x5

Speed deadlifts:
60x3
100x3
100x3
100x3
100x3
100x3

Pull-ups, wide, pronated:
7
7
7
7
7

+
External rotations
Internal rotations
Rear delt flyes


Comment:
Felt ok.

[Ristretto]

1 November 2012
Gillingham Raw Bench workout #19
Heavy

Bench

Bench Press:
20x15
40x5
50x5
60x5
70x5
80x3
90x1
100x1
87.5x5
87.5x5
87.5x5

Incline Bench:
60x10
60x10
60x10
60x10
60x10

Pronated pull ups:
7
7
7
7
7

+
Rear delt cable flyes
Rotatorcuff work
and some wannabe dragonflags.

Comment:
Felt much lighter than the last time I did sets of five at 87.5 kg.

[Ristretto]

3 November 2012
Gillingham Deadlift #9
Rack pulls
Rack #4: 5" below knee

Back squats:
20x10
40x10
50x5
60x3
80x2

Rack pulls:
80x3
100x3
120x3
140x3
160x1
170x1
180x1

Deadlifts:
100x3
100x3
100x3
100x3
100x3

Pronated pull up, BW:
10
6
6
6
6

Barbell row:
70x12
70x12
70x12

Dumbbell row:
31x12
31x12
31x12



+ Some barbell curls

Comment:
Felt ok.

[Ristretto]

4 November 2012
Gillingham Raw Bench workout #20
Light

Speed bench

Bench press w/stop:
20x10
40x5
50x5
60x3
70x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2

Incline dumbbell press:
31x8
31x8
31x8

Military press:
40x4
40x5
40x5
40x8

Lying tricep extensions:
35x10
35x10
35x10
30x12 + drop 20x10

+
5 sets of leg raises/dragonflags
4 sets of lateral shoulder dumbbell lifts
And some rear delt flyes and external rotations

Comment:
Felt ok. A little heavy to be a speed workout.

[Ristretto]

6 November 2012
Gillingham Squat #7

Back squats:
20x10
50x5
60x5
70x5
80x5
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2

Deadlifts:
80x3
100x3
120x1
140x1
150x1
160x1
160x1

Pull-ups, wide, pronated:
10
10
10

Rear delt DB row:
18.5x12
18.5x12
18.5x12
18.5x12
18.5x12
18.5x12

Comment:
Felt ok. Upped the weight that the work sets are calculated from, since it's supposed to be a geared max I don't really know what numbers to use since I only lift raw.

[Ristretto]

8 November 2012
Gillingham Raw Bench workout #21
Heavy

Bench

Bench Press:
20x10
40x5
50x5
60x5
70x3
80x2
90x1
97.5x1
102.5x1
90x3
90x3
90x3
90x3
90x3

Incline Bench:
60x10
60x10
60x10
60x10
60x10

+
Rear delt cable flyes
Rotatorcuff work
and some eccentric dragonflags.

Comment:
Felt pretty good. The last sets at 90 kilos felt really good, the arch was better and I was lying higher up on the bench.

[Ristretto]

10 November 2012
Gillingham Deadlift #Freestyle
Conventional

Deadlifts:
60x5
100x5
120x3
140x2
150x1
160x1
170x1
140x3

Deficit deadlifts w. band:
100+band x5
100+band x5
100+band x5

Pronated pull ups:
10
10
7

Barbell row:
80x8
80x8
80x8

Rear delt row:
20x12
20x12
20x12

Dumbbell lunges:
17.5x10
17.5x10



+
Four sets of eccentric dragonflags and some barbell curls

Comment:
Felt ok. 170 was heavy, so now I will start with the new weights and keep following Gillingham.

[Ristretto]

11 November 2012
Gillingham Raw Bench workout #22
Light

Speed Bench

Bench Press:
20x10
40x5
50x5
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3 w stop
62.5x3
62.5x3
62.5x3

Military press:
40x5
40x5
40x5
40x5
40x5

Incline DB press:
23.5x10
23.5x10
23.5x10

Lying tricep extensions:
35x10
35x10
35x10
25x10

+
DB lateral raises
Rear delt cable flyes
Rotatorcuff work


Comment:
Felt like speed was pretty good today.

[Ristretto]

http://www.youtube.com/watch?v=yDGT2sDDIIE&feature=plcp

[Ristretto]

13 November 2012
5/3/1
Cycle 1
5x3

Squat

Back squats:
20x10
40x5
50x5
60x5
75x5
82.5x5
90x5
95x5
102.5x8

60x10
60x10
60x10

Speed deadlifts:
60x3
100x3
100x3
100x3
100x3
100x3

Dumbbell split lunges:
13.5x10
13.5x10

+
some repping with CoC #1 & #2, and two singles on #2.5 with the right hand and one set of dragonflags.

Comment:
Felt ok, but the squats felt a little shaky.

[Ristretto]

http://www.youtube.com/watch?v=K9xomUqU6bs&feature=plcp

[Ristretto]

15 November 2012
Gillingham Raw Bench workout #23
Heavy

Bench

Bench Press:
20x10
40x5
50x5
60x3
70x3
80x2
90x1
97.5x1
105x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3

Incline Bench:
60x10
60x10
60x10
60x10
60x10

Pronated pull ups:
BW x15 (three last ones with some cheating)
BW x5
BW x5

Rear delt row:
28.5x12
28.5x12

Comment:
Felt good, though the power lifting competition bench was getting some upholstery work done so I had to use some crappy other bench.

[Ristretto]

http://www.youtube.com/watch?v=9IcFKoPuxQY&feature=youtu.be

[Ristretto]

17 November 2012
5/3/1
Cycle 1
5x3

Deadlift

Deadlifts:
70x3
70x3
100x5
110x5
127.5x5
145x6

100x4
100x4
100x4
100x4
100x4

Barbell row:
70x12
70x12
70x12

Barbell shrugs:
70x20
100x13
100x13

Rear delt rows:
23.5x16
23.5x16
23.5x16

+Some bicep curls.

Comment:
Felt like crap.

[Ristretto]

http://www.youtube.com/watch?feature=player_embedded&v=gxz7Ma_cqEo

[Ristretto]

18 November 2012
Gillingham Raw Bench workout #24
Light

Speed Bench

Bench Press:
20x10
40x5
60x5
70x3
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2

Military press:
40x6
40x6
40x6
40x6

Pronated pull ups:
BW x7
BW x7
BW x7
BW x7
BW x7
BW x7

Lying tricep extensions:
30x12
30x12
30x12
30x12
20x20

+
Some eccentric dragonflags


Comment:
Didn't feel too explosive on the work sets, but still ok considering the weight.

[Ristretto]

http://www.youtube.com/watch?v=jeiw1eJwevI&feature=youtu.be

[Ristretto]

20 November 2012
5/3/1
Cycle 1
3x3

Squat

Back squats:
20x10
50x5
65x5
75x5
85x3
95x3
107.5x6

60x10
60x10
60x10

Speed deadlifts:
60x3
100x3
100x3
100x3
100x3
100x3

Dumbbell split lunges:
18.5x10
18.5x10
BW x16
BW x16

Pronated pull ups:
5
5
5
+
Some CoC
External rotations, internal rotations and rear delt flyes.

Comment:
A bit unfocused in the squat, something felt weird.

[Ristretto]

http://www.youtube.com/watch?v=HzPOw9gc8z0&feature=youtu.be


http://www.youtube.com/watch?v=VC7gwSS58r8&feature=plcp

[Ristretto]

22 November 2012
Gillingham Raw Bench workout #25
Heavy

Bench

Bench Press:
20x10
40x5
50x5
60x2
75x2
85x1
95x1
105x1
110x1 PR!
112.5x1 PR!
95x3
95x3
95x3
95x3
95x3

Incline Bench:
60x10
60x10
50x12
50x12
50x10

Rear delt row:
26x20
26x20
26x20

Croc row/dumbbell row:
26x25

Comment:
Felt great! Finally a new personal record in the bench!

[Ristretto]

http://www.youtube.com/watch?v=aynwieLz1Iw&feature=youtu.be

[Ristretto]

25 November 2012
Gillingham Raw Bench workout #26
Light

Speed Bench

Bench Press:
20x10
40x5
52.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Military press:
40x5
40x5
40x5
40x5
40x5
40x5

Pronated BW pull ups:
5
5
5
5


Incline DB press:
26x10
26x10
21x20

Lying tricep extensions:
29x12
29x12
29x12
18x20

+
Dumbbell curls and barbell curls
DB lateral raises
Rear delt cable flyes
Rotatorcuff work

Comment:
Felt ok. The single on Thursday will be pretty light, so I did som extra stuff today.

[Ristretto]

http://www.youtube.com/watch?v=reAQt_TkGsk&feature=youtu.be

[Ristretto]

27 November 2012
5/3/1
Cycle 1
1/3/5 mod

Squat

Back squats:
20x10
40x10
50x5
65x2
80x2
95x1
105x1
115x5
102.5x3
90x5

60x10
60x10
60x10
60x10

Speed deadlifts:
80x3
100x3
100x3
100x3
100x3
100x3

Pronated BW pull ups:
5
5
5
10

Dumbbell split lunges:
16x10
16x10


+
One set of RFE split squats
Some CoC

Comment:
The best feeling squat session in a long time.

[Ristretto]

http://www.youtube.com/watch?v=467uxJlN1S4&feature=g-upl


http://www.youtube.com/watch?v=T8Fwui7fYL4&feature=context-gau

[Ristretto]

29 November 2012
Gillingham Raw Bench workout #27
Heavy

Bench

Bench Press:
20x10
40x5
60x5
70x3
80x1 stop
90x1 stop
100x1 stop

87.5x5
87.5x5
87.5x5

Incline Bench:
60x10
60x10
60x10
60x10
60x10
40x20

Rear delt row:
28.5x20
21x12

+
Some lateral raises and eccentric dragonflags

Comment:
Felt pretty good. The single felt light even with stop and signal.

[Ristretto]

http://www.youtube.com/watch?v=qwGZ2_u8nPc&feature=youtu.be

[Ristretto]

1 December 2012
5/3/1
Cycle 1
3x3

Deadlift

Deadlifts:
50x5
80x5
100x5
120x3
135x3
152.5x6

105x6
105x6
105x6

Barbell row from floor:
60x12
60x12
60x12

Barbell shrugs:
100x12
100x12
100x12
100x12

Croc rows:
31x20
31x20


+
Two sets of dumbbell farmer's walk with 43.5 kg in each hand, for as long as possible.
Some bicep curls.

Comment:
Felt a little better today than last deadlift session did. Still not great, though.

[Ristretto]

http://www.youtube.com/watch?v=VAdHVwE5Z5I&feature=youtu.be

[Ristretto]

2 December 2012
Gillingham Raw Bench workout #28
Light

Speed Bench

Narrow grip Bench Press:
20x10
40x5
50x5
60x5
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2

Pronated BW pull ups:
10
10
Supinated:
9


Military press:
40x10
40x5
40x5
40x5

Incline DB press:
26x10
26x10

Lying tricep extensions:
29x10
29x10
29x10
18x20

Rear Delt Rows:
18.5x16
18.5x20
18.5x20

+
Rear delt cable flyes
Rotatorcuff work

Comment:
Trying to increase tricep and lock out strength. Hope it will work.

[Ristretto]

http://www.youtube.com/watch?v=8raztHEP8Bc&feature=youtu.be

[Ristretto]

3 December 2012
5/3/1
Cycle 1
Deload

Squats

Back squats:
20x10
40x5
50x5
60x5
70x5
72.5x5
77.5x5
85x5

60x10
60x10
60x10
60x15

Speed deadlifts:
80x3
100x3
100x3
100x3
100x3

Pronated bw pull-ups, #1:
6
8
6
6
10

Romanian Deadlifts:
60x10
60x10
60x10

+
One set of RFE split squats
Some farmer's walk with dumbbells
Some glute ham raises
Some dip shrugs

Comment:
Felt ok. Light weights, ready for next cycle!

[Ristretto]

http://www.youtube.com/watch?v=dXRSpRaTCbc&feature=youtu.be

[Ristretto]

6 December 2012
Gillingham Raw Bench workout #29
Heavy

Bench

Bench Press:
20x10
50x5 w stop
60x5
70x5
80x3
92.5x1
102.5x1
90x3
90x3
90x3
90x3
90x3

+ Three un-racks @120 kg.

Incline Bench:
60x10
60x10
60x10
60x10
50x18

Pronated bw pull-ups #2:
6
9
6
6
9

Rear delt row:
16x12
16x15

+
Rotator cuff prehab.

CoC #1 x8 both hands
CoC #1.5 x5 both
CoC #2.5 x1 right
CoC #2.5 x2 right
CoC #2 left for some reps + forced



Comment:
Felt pretty good. The single felt light, but slow.

[Ristretto]

http://www.youtube.com/watch?v=qk3LIAoSPGo&feature=youtu.be

[Ristretto]

8 December 2012
5/3/1
Cycle 1
1/3/5

Deadlift

Deadlifts:
60x5
60x5
80x5
100x3
100x3
120x2
140x1
150x1
162.5x4
145x3
127.5x5

100x10
100x10
100x10

Barbell Row from floor:
60x12
60x12
60x12

Barbell power shrugs:
100x20
100x20
100x20

Dumbbell Rows:
43.5x10
48.5x7
48.5x7

Rear Delt Rows:
18.5x20
18.5x20
18.5x20


+
Bicep curls and dragonflags

Comment:
Felt ok. Messed up on rep four, still got it on the second try.

[Ristretto]

http://www.youtube.com/watch?v=41ykGyCLdAo&feature=youtu.be

[Ristretto]

9 December 2012
Gillingham Raw Bench workout #30
Light

Speed Bench
Bench Press:
20x10
40x5
50x5
60x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

Pronated BW pull ups #3:
7
10
6
6
9

Military press:
40x5
40x5
40x5
40x5
40x5

Incline DB press:
33.5x5
33.5x5
33.5x5

Lying tricep extensions:
29x10
29x10
29x10
29x15+ drop to 10 kg

+
Side laterals and dipshrugs

Comment:
Felt ok.

[Ristretto]

http://www.youtube.com/watch?v=vE1qdzPK-BI&feature=youtu.be

[Ristretto]

11 December 2012
5/3/1
Cycle 2
3x5

Squat

Back squats:
20x10
50x5
60x5
70x5
82.5x5
95x5
107.5x8

60x10 High bar
60x10
60x10
60x10
60x10

Speed deadlifts:
100x3
100x3

Rack pulls from knees:
125x5
145x5
165x5
165x5
120x20

Comment:
Felt good. Two more reps than last session with 107.5 kg in the top set.

[Ristretto]

http://www.youtube.com/watch?v=kyCNCFAKxIM&feature=youtu.be

[Ristretto]

12 December 2012

Pronated BW pull ups #4:
7
10
7
7
10

[Ristretto]

13 December 2012
Gillingham Raw Bench workout #31
Heavy

Bench

Bench Press:
20x10
20x10
40x5
60x3
70x3
80x2
95x1
105x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3

Incline Bench:
60x10
60x10
60x10
60x10
60x10

Incline DB Press:
23.5x15
23.5x15

Rear Delt Row:
23.5x12
23.5x12


Rear delt row:
16x12
16x15

+
Three sets of eccentric dragonflags and som captains.

CoC #1 x10 RL
CoC #1.5 x5 RL
CoC #2.5 x1 R
CoC #2.5 x3 Ecc. reps RL
CoC #2 x3 forced reps RL
CoC #1.5 x20 R
CoC #1.5 x13 L

Comment:
Felt ok on the work sets, but I totally messed up the un-rack at 105 kg (forgot to heighten the bar hooks after my friend and adept), so I don't even know whether I touched my chest or not with the bar. The rest of the workout felt great, though.

[Ristretto]

http://www.youtube.com/watch?v=YG_TyKGxRuU&feature=youtu.be

[Ristretto]

14 December 2012

Pronated BW pull ups #5:
8
11
8
8
10

Comment:
Felt a bit too heavy today. Maybe time to up the rest days between pull up workouts.

[Ristretto]

15 December 2012
5/3/1
Cycle 1
Deload

Deadlift

Deadlifts:
50x10
70x5
90x5
97.5x5
105x5
115x5
90x5
90x5
90x5
90x5
90x5

Front Squats:
45x8 some slight knee pain

Back Squats:
75x5
75x5
75x5
65x5
65x10

Barbell Row:
65x15
65x15
65x15

Barbell power shrugs:
65x30

Rear Delt Rows:
26x15
26x15
26x15


+
Bicep curls

Comment:
Felt pretty good. Very light, but I felt like I needed the deload.

[Ristretto]

16 December 2012
Gillingham Raw Bench workout #32
Light

Speed Bench
Bench Press:
20x8
40x3
50x3
65x3
75x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2

5 rep Military press 5/3/1:
20x10
40x5
45x5
50x5
30x5
30x5
30x5
30x5

Lying tricep extensions:
29x10
29x10
29x10
29x18+ drop to 13.5x18

+
Dipshrugs

Comment:
Felt a little slow. Maybe too heavy now?

[Ristretto]

http://www.youtube.com/watch?feature=player_embedded&v=EC8MNsUTBi4

[Ristretto]

17 December 2012
5/3/1
Cycle 2
3x3

Squat

Back squats:
20x10
50x5
65x3
75x3
85x3
90x3
100x3
112.5x~7 not sure of the reps


75x10
75x10
75x10
75x10

Pronated BW pull ups #6:
9
11
9 some cheating
9 alot of cheating
Skipped the last set

Speed deadlifts:
60x5
80x5
80x5
80x5
80x5

+
Rear delt rows and eccentric dragonflags.

Comment:
Felt ok.
I can almost go all the way down and up again in the dragonflags now.

[Ristretto]

19 December 2012
Gillingham Raw Bench workout #33
Heavy

Bench

Bench Press:
20x10
20x10
40x5
60x3
70x3
80x3
90x1
100x1
107.5x1
97.5x3
97.5x3
97.5x3
97.5x3
97.5x3

Incline DB press:
32.5x8
32.5x8
24.5x12

Dips, BW:
10
23
10

Squats:
20x7
40x7
60x5
60x5
70x5
70x5


Rear delt row:
20x15
20x15

+
Rear delts
One set of eccentric dragonflag.

Comment:
Felt ok, the bench press' rack hooks sucked.

[Ristretto]

21 December 2012
5/3/1
Cycle 2
3x5

Deadlift

Deadlifts:
70x6
70x6
100x5
100x5
115x5
132.5x5
150x11
100x10
100x10
100x10


DB rows:
47x5
47x5
47x10

Pull ups, bw:
8 pronated
8 v-grip
5 v-igrip


+
1 set of dragons.

Comment:
Felt great.

[Ristretto]

23 December 2012
Gillingham Raw Bench workout #34
Light

Speed Bench
Bench Press:
20x10
40x5
50x5
60x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

3 rep Military press 5/3/1:
20x5
42,5x3
47,5x3
55x3
30?x8
30?x8
30?x8

Dips:
+20kg x8
BW x15

Lying tricep extensions:
25x12
25x12
25x12

+
Biceps, RDR, Ecc Dragons.

Comment:
Felt like speed was good.

[Ristretto]

27 December 2012
5/3/1
Cycle 2
1/3/5

Back squats:
20x10
50x5
60x3
70x3
80x3
90x1
100x1
110x1

120x7
107.5x3
95x5

Gillingham Raw Bench workout #35
Heavy

Bench Press:
20x6
50x5
60x3
80x1
92.5x1
102.5x1
90x5
90x5
90x5

Dips, BW:
20

Squats:
60x25


Comment:
Felt good. Time was a little short, so I just did one all-out set of dips and one high-rep set of squats, though I picked a too light weight for the squats, should have gone with 70 kg.

[Ristretto]

30 December 2012
5/3/1
Cycle 2
3x3

Deadlifts:
50x5
70x5
90x5
90x3
110x3
125x3
140x3
157.5x7
100x5
100x5
100x5

Barbell row:
80x12
80x12

Gillingham Raw Bench workout #36
Light

Bench Press:
20x5
50x5
60x2
70x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2

Dips, BW:
12
12
12

Pull ups, pronated, bw:
5
5
5
5

Dumbbell row:
44.5x8
34.5x12


Comment:
Felt ok. A little beat form the last squat and deadlift sessions, so I took it a little easier today.

[Ristretto]

2 January 2013
5/3/1 Squat
Cycle 2
Deload

Squat:
20x10
40x10
50x5
60x5
70x5
77.5x5
82.5x5
90x5
70x10
70x10
70x10

Gillingham Raw Bench workout #37
Heavy

Bench Press:
20x10
50x5
60x3
70x1
80x1
90x1
97.5x1
105x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3

Dips, BW:
14
14

Pull ups, pronated, bw:
5

+some dragons

Comment:
Felt good. Nothing to say, I miss the competition-bench back home.

[Ristretto]

5 January 2013
5/3/1
Cycle 2
1/3/5

Deadlifts:
50x5
50x5
80x3
110x3
130x1
150x1
160x1
167.5x5
150x3
132.5x5
110x8
110x8
110x8

Gillingham Raw Bench workout #38
Light

Bench Press:
20x5
40x3
50x3
60x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

Tricep extensions:
~30x10
~30x10
~30x10

Dumbbell row:
42x6
42x6
42x6

Dips, BW:
10

Pull ups, bw:
8

Comment:
Felt good.

[Ristretto]

8 January 2013
5/3/1
Cycle 3
3x5

Squats

Back squats:
20x10
47.5x5
60x5
70x5
80x5
87.5x5
100x5
112.5x9
70x10
70x10
70x10

Speed deadlifts:
100x3
100x3
100x3
100x3
100x3

Pronated bw pull-ups:
10
6

Leg extensions:
55x20
70x15
70x15

+
Dragons

Comment:
Felt tired.

[Ristretto]

http://www.youtube.com/watch?v=EXPoFMr65vY&feature=youtu.be

[Ristretto]

10 January 2013
Gillingham Raw Bench workout #39 week 4 cycle 2
Heavy

Bench

Bench Press:
20x10
40x5
50x5
60x3
70x2
85x1
97.5x1
107.5x1
97.5x3
97.5x3
97.5x3
97.5x3
97.5x3

Incline Bench:
60x10
60x10
60x10

Dips, bw:
14
12
12

Incline dumbbell press:
28.5x8

Rear delt rows:
26x12
26x12
+
Side lateral lifts, dipshrugs

Comment:
Felt ok. A little sore throat.

[Ristretto]

http://www.youtube.com/watch?v=V5Z_EsnPNSg&feature=youtu.be

[Ristretto]

15 January 2013
5/3/1
Cycle 3
3x3

Squats

Back squats:
20x10
50x5
60x5
70x3
80x3
95x3
105x3
117.5x3

Speed deadlifts:
60x3
80x3
80x3

Pull ups, prone, wide:
10
6

Comment:

[Ristretto]

17 January 2013
Gillingham Raw Bench workout #40 week 5 cycle 2
Heavy

Bench

Bench Press:
20x10
40x5
60x3
70x2
80x1
92.5x1
102.5x1
90x5
90x5
90x5

Incline Bench:
60x10
60x10
60x10

Dips, bw:
14
12
12

Pull ups, wide, pronated:
6
8
6
6
8

Dips, bw, different widths:
12
12
12

+ dragons and dipshrugs

Comment:
Felt good.

[Ristretto]

19 January 2013
5/3/1
Cycle 2
Deload

Deadlifts

Deadlifts:
50x5
60x5
70x5
80x5
90x5
100x5
105x5
115x5

Squats:
20x10
50x5
60x5
70x5
70x5

Pronated bw pull-ups:
6
9
6
6
9

Dumbbell row:
33.5x12
33.5x12

Rear delt row:
23.5x15
23.5x15
+
Biceps

Comment:

[Ristretto]

24 January 2013
Gillingham Raw Bench workout #41 week 6 cycle 2
Heavy

Bench

Bench Press:
20x10
40x5
60x3
75x1
85x1
95x1
105x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3

Incline Bench:
60x10
60x10
60x10
60x10

Pull ups, wide, pronated:
7
10
7
7
10

Dips, bw:
12
10
10

+ dragons

Comment:
Felt a bit tired.

[Ristretto]

26 January 2013
5/3/1
Cycle 3
3x5

Deadlift

Deadlifts:
50x3
60x3
80x5
100x5

120x5
137.5x5
155x10

100x5
100x5
100x5

Squats:
60x5
70x5
70x5

Barbell rows:
60x10
60x10
60x10
60x10

DB rows:
33.5x8
33.5x8

Rear delt rows:
21x15
21x15

+
Dragons and calves

Comment:
Felt like crap going to the gym. Surprised of how good the top set felt.

[Ristretto]

http://www.youtube.com/watch?v=LdGuFLI6WzY&feature=youtu.be

[Ristretto]

27 January 2013
Gillingham Raw Bench workout #42 week 6 cycle 2
Light

Bench Press:
20x10
40x5
60x3
65x3
65x3
65x3
65x3
65x3
65x3
40+bands x3
50+bands x3

Military press 5/3/1 3x5
32.5x5
37.5x5
42.5x8

Tricep extensions:
29x12
29x12
29x12
29x8 > drop 18x8

Barbell curls:
18x12
18x12
18x12

+ Dumbbell lateral raises

Comment:
Felt good. Feels like I'm back on track now, since my cold.

[Ristretto]

29 January 2013
5/3/1
Cycle 3
Deload

Squats

Back squats:
20x10
50x5
60x5
70x5

82.5x5
87.5x5
95x5

80x5
80x5

Speed deadlifts w/ black bands:
80x3
80x3
80x3
80x3

Pull ups, prone, wide #5:
8
11
8
8
11

+ Leg extensions, leg curls, dragonflags and a bunch of calf work.

Comment:

[Ristretto]

31 January 2013
Gillingham Raw Bench workout #43 week 7 cycle 2
Heavy

Bench

Bench Press:
20x15
40x5
60x3
75x1
85x1
95x1
102.5x1
107.5x1
97.5x3
97.5x3
97.5x3
97.5x3
97.5x3

Incline Bench:
60x10
60x10
60x10
60x10

Pull ups, wide, pronated #6:
9
11
9
8
4

Dips:
BW x20

+
dragons
calves

Comment:
Felt good.

[Ristretto]

2 February 2013
5/3/1
Cycle 3
3x3

Deadlift

Deadlifts:
60x5
80x5
100x5
115x3

130x3
145x3
162.5x7

100x5
100x5
100x5

Squats:
60x5
60x5
60x5
60x5

Barbell rows:
60x12
70x10
70x10

DB rows:
38.5x8
38.5x8
38.5x8

Rear delt rows:
21x15
21x15

Comment:
As usual I felt like crap in the beginning, but in the last set I managed to find some motivation to lift it more than 3 times.

[Ristretto]

3 February 2013
Gillingham Raw Bench workout #44 week 7 cycle 2
Light

Bench Press:
20x10
40x5
50x5
60x2
70x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2

Military press 5/3/1 3x3
20x5
30x5
35x3
40x3
45x7

Pull ups #7:
8
11
8
8

Tricep extensions:
29x10
29x10
29x8
18x8
18x7



+
Dumbbell lateral raises
Calves
Dumbbell curls
Rear delt flyes
Dragonflags

Comment:
Felt like speed was good, in spite of the "heavy" weight.

[Ristretto]

5 February 2013
5/3/1
Cycle 4
3x5

Squats

Back squats:
20x10
40x8
60x5
70x5
82.5x5

92.5x5
105x5
117.5x9

85x5
75x8
75x8

Speed deadlifts w/ black bands:
70x5
70x5
70x5

Pull ups, prone, wide #8:
9
12
9
9


+ Bunch of calf work.

Comment:
I think that was a rep PR in the top set.

[Ristretto]

7 February 2013
Gillingham Raw Bench workout #45 week 8 cycle 2
Heavy

Bench Press:
20x10
40x7
60x4
70x2
85x1
95x1
105x1
110x1
100x3
100x3
100x3
100x3
100x3

Incline Bench:
55x10
55x10
55x10
55x10

Pull ups, wide, pronated #9:
9
13
9
9

Dips:
BW x12

+
dragons
lateral raises
rear delt flyes

Comment:
Good control.

[Ristretto]

9 February 2013
5/3/1
Cycle 3
1-3-5

Deadlift

Deadlifts:
60x5
60x5
80x5
100x5
120x2
140x2
155x1
165x1
172.5x3
155x3
137.5x5
100x5
100x5
100x5
100x5
100x5

Barbell rows:
60x12
70x10
70x10
70x10
60x18

+
Calves
Rear delts
Dragons

Comment:
Didn't feel good at all.

[Ristretto]

9 February 2013
Gillingham Raw Bench workout #46 week 8 cycle 2
Light

Bench Press w/ stop:
20x10
40x5
50x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

Military press 5/3/1 1-3-5 cycle 1
20x6
30x5
40x3
47.5x5
42.5x3
37.5x5
30x12
30x12
30x12

Pull ups #10:
10
14
10
8

Dips, bw:
10
10
15

+
Rear delt rows
bicep curls

Comment:
Felt good dispite being tired.

[Ristretto]

12 February 2013
Legs, knee rehab

Stiff legged deadlifts:
20x10
50x10
50x10
50x10
60x10
70x10
80x10
80x10

Wide grip pull ups, bw #11
11
15 last 3 real ugly
8
8


+
5 drop sets of rear delt flyes.
2-3 sets of facepulls.
6-7 sets of calf raises, 10-20 reps.
2 sets of eccentric leg extensions.

Comment:
ITBS is back, been trying to train with it for a couple of workouts, but it won't give up.

[Ristretto]

14 February 2013
Gillingham Raw Bench workout #47 week 9 cycle 2
Heavy

Bench Press:
20x10
40x5
60x3
70x3
85x1
95x1
105x1
90x5
90x5
90x5

Incline Bench:
60x10
60x10
60x10
60x10

Dips, bw:
16
10

+
calves
rear delt flyes

Comment:
Felt good.

[Ristretto]

16 February 2013
Gillingham Raw Bench workout #48 week 8 cycle 2
Light

Bench Press w/ stop:
20x10
40x5
60x5
75x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2

Military press 3x5 cycle 2
20x5
30x5
35x5
40x5
45x8
30x12
30x12

Pull ups #12:
11
15
9
9

Dips, bw:
23

Calf raises, hack squat:
100x15
100x15
100x15
100x15
100x15
100x15

Barbell rows:
60x12
70x12
70x12
60x20
+
Rear delt flyes
bicep curls
dragons

Comment:
Felt ok.

[Ristretto]

19 February 2013
Legs, knee rehab

Stiff legged deadlifts:
20x8
40x8
60x8
70x5
80x5
90x5
100x5
80x10
80x10
80x10

Wide grip pull ups, bw #11
Ugly:
12
16
Strict:
6
6
6

Calves, hack squat:
100x15
100x15
100x15
100x25 pump
100x25 pump

+
2 sets of eccentric leg extensions.

Comment:
Knees are getting better...

[Ristretto]

20 February 2013
Gillingham Raw Bench workout #49 week 10 cycle 2
Heavy

Bench Press:
20x10
40x5
60x5
70x3
80x2
90x2
105x1
115x1 PR.

92.5x3
92.5x3
92.5x3
92.5x3
92.5x3 stop

Incline Bench:
50x10
55x10
55x10
55x10


Dips, bw:
12

+
dragons
rear delt flyes

Comment:
New PR. Happy.

[Ristretto]

22 February 2013
Back, knee rehab

Stiff legged deadlifts:
20x12
40x12
60x12
80x10
100x10
100x10
100x10
80x10
80x10
80x20

Wide grip pull ups, bw #14
12
12 still worn from last session, need more rest

Barbell row:
60x12
60x12
60x12
60x25

Calves, hack squat:
110x18
110x18
110x25-35
110x25-35
+ dropsets


Comment:
I want to deadlift...

[Ristretto]

23 February 2013
Gillingham Raw Bench workout #50 week 10 cycle 2
Light

Bench Press w/ stop:
20x10
40x10
50x5
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

Military press 3x3 cycle 2
20x10
30x5
37.5x3
42.5x3
47.5x8
35x8
35x8

Tricep extensions:
29x8
29x8
29x8
16x8


+
Rear delt flyes
bicep curls
dragons
lateral raises

Comment:
Felt good. Starting to fall in love with military presses.

[Ristretto]

25 February 2013
Legs, knee rehab

Back squats:
20x10
40x5
40x5
40x5
50x5
60x5
60x5
70x5
80x5
80x5
80x5
80x5
80x5

+
Hacksquat calf presses 4-5 sets x 10-30 reps @120 kg. Both pump sets and regular. Finished off with dropsets.

Dragonflags, 2 sets

Facepulls, 3 sets

Rear delt flyes, 5 drop sets.


Comment:
Feels like the knees can handle squats now.

[Ristretto]

27 February 2013
Gillingham Raw Bench workout #51 week 11 cycle 2
Heavy

Bench Press:
20x10
40x10
50x5
60x3
80x2
95x1
105x1
110x1

97.5x3
97.5x3
97.5x3
97.5x3
97.5x3

Incline Bench:
55x10
55x10
55x10
55x10
55x10

Pull ups, bw:
12
15
5

Dips, bw:
18

Calf raises, hacksq:
100x20
100x20
100x20
120x16
120x20
dropsets:
110x8
100x12
75x15
25x25

+
Facepulls
rear delt flyes

Comment:

Felt ok.

[Ristretto]

1 March 2013
Deadlift restart, knee rehab

Deadlifts:
60x10
80x5
100x5
120x5
140x3
160x1
170x1
180x1
185x1 hookgrip
140x3
140x3
140x3

Stiff legged deadlifts:
60x10
80x10
80x10

Barbell rows:
80x8
80x8
80x8
60x25 bodypump


Comment:
Feels ok in the knees, a little pain noticable after the workout.

[Ristretto]

2 March 2013
Gillingham Raw Bench workout #52 week 11 cycle 2
Light

Bench Press w/ stop:
20x15
40x5
50x5
60x3
75x2
85x2
85x2
85x2
85x2
85x2
85x2
85x2
85x2

Military press 1/3/5 cycle 2
20x10
30x5
40x1
50x8
45x3
40x5
30x12
30x12

Tricep extensions:
29x8
29x8
29x8
16x10
16x12

Pull ups, pronated, strict, bw:
10
11
6

Rear delt rows:
26x15
26x15
26x16

+
bicep curls
dragons

Comment:
Speed felt good.

[Ristretto]

4 March 2013
Legs, knee rehab

Back squats:
20x10
40x5
50x5
65x5
80x5
92.5x5
105x5
80x5
80x5
80x5

Deadlifts:
80+bands x5
80+bands x5
80+bands x5
80+bands x5

Pull-ups, pronated:
BW +20x3
BW +20x3
BW x5
BW x5

Calf raises, hacksq:
95x15
95x15
95x15
95x15
95x15
95x15
95x15
95x15
70x25

Comment:
Hoping that the knees can handle it now.

[Ristretto]

6 March 2013
Gillingham Raw Bench workout #53 week 12 cycle 2
Heavy

Bench Press:
20x10
40x5
50x5
60x3
75x2
85x1
95x1
110x1
120xF

100x3
100x3
100x3
100x3
100x3

70x10
70x10
70x10
70x10
70x12

Calf raises, hacksq:
115x12
115x12
115x12
115x12
112x20 pump + dropsets to 50 kg.

Pull ups, bw, strict:
10
6
6

+ dragonflags

Comment:
Messed up the unracking at 120, hit the rack on the way down. Should have put back the bar and waited for a while before the second attempt.

[Ristretto]

8 March 2013
5/3/1
Cycle 4
3x5

Deadlift

Deadlifts:
60x5
80x5
100x5
125x5
142.5x5
160x6
120x3
120x3
120x3
120x3
120x3
Barbell row:
80x10
80x10
80x15

Croc rows:
43.5x8
43.5x8
28.5x20

+
1 set of dragons.

Comment:
And now the knees hurt again.

[Ristretto]

10 March 2013
Gillingham Raw Bench workout #54 week 12 cycle 2
Light

Bench Press w/ stop:
20x10
40x5
50x5
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

45+black bands x5
55+black bands x3
55+black bands x3
55+black bands x3
55+black bands x3

Military press 3x5 cycle 3
20x10
30x5
37.5x5
42.5x5
47.5x5
40x5
40x5
40x5

Incline dumbbell press:
28.5x10
28.5x10

Tricep extensions:
29x8
29x8
18x8
18x8
18x8
18x8

+
Dragons
Lateral dumbbell raises
Facepulls
Rear delt flyes

Comment:
All good.

[Ristretto]

11 March 2013
Legs, knee rehab

Leg extensions:
30x10
50x10
50x12
60x12
70x12
70x12
70x12
35x12
35x20
35x20
35x20
35x10 excentric

Pull-ups, pronated:
BW x5
BW +10x5
BW +10x5
BW x5
BW x5
BW x5
BW x5
BW x5
BW x5
BW x5
BW x5
BW x5

Calf raises, hacksq:
100x12
100x12
100x12
100x12
100x12
100x12
100x12
100x12
dropsets 80-60-40-20 kg

+
Dragons
Biceps
Rear delt flyes
Dipshrugs
Facepulls

Comment:
Feels like pull-up technique and mobility is moving forward.

[Ristretto]

13 March 2013
Gillingham week 1 cycle 3
Heavy

Bench Press:
20x10
40x6
50x5
60x5
80x2
90x1

102.5x1
92.5x5
92.5x5
92.5x5

70x10
70x10
70x10

Incline DB press:
31x8
31x8
23.5x12

Dips, bw:
10
10


+
facepulls
rear delt flyes
dragons
external rotations
1 set trice ext

Comment:
Felt good. A bit sore though.

[Ristretto]

15 March 2013
Legs, knee rehab

Leg extensions:
25x20
40x15
60x15
70x10
70x10
70x10
70x10
50x10
50x12
50x12

unilateral
10x15
10x15
10x20

Pull-ups, pronated:
10
8
8
8
8
8
8

Calf raises, hacksq:
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
+ 2 pumpsets

Barbell row:
80x15
80x15
80x15

Crocrow:
53.5x5
53.5x5
28.5x15

+
Biceps
Rear delt flyes
Facepulls

Comment:

[Ristretto]

16 March 2013
Gillingham week 1 cycle 3
Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
75x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2

Military press 3x3 cycle 3
20x10
30x5
40x5 (should have been 3...)
45x3
50x7

30x8
30x8
30x8

Tricep extensions:
30x8
30x8
30x8
18x8
18x8
18x10
18x10
18x15

+
Dragons
Lateral dumbbell raises
Facepulls
Rear delt flyes
External rotations

Comment:
Felt nice.

[Ristretto]

18 March 2013
Legs, knee rehab

Leg extensions:
15x10
40x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
unilateral
15x10
15x10
15x10
15x10

Pull-ups, pronated:
6
8
6
6
6
6
6

Calf raises, hacksq:
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15+pump
120x15+pump

+
Dragons
External rotations
Biceps
Rear delt flyes
Facepulls

Comment:

[Ristretto]

20 March 2013
Gillingham week 2 cycle 3
Heavy

Bench Press:
20x15
40x10
50x5
60x3
80x2
90x1

107.5x1
95x3
95x3
95x3
95x3
95x3

70x10
70x10
70x10

Incline DB press:
26x10
26x10
26x10
21x10

+
facepulls
rear delt flyes
dragons
external rotations

Comment:
Felt good.

[Ristretto]

22 March 2013
Legs, knee rehab

Leg extensions:
20x10
45x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
unilateral
15x10
15x10
15x10
15x10+rest pause

Pull-ups, pronated:
6
9
6
6
9
3
3

Barbell row:
80x15

Dumbbell row:
43.5x8
43.5x8
43.5x8
26x20

RD row:
26x12
26x12

Calf raises, hacksq:
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15+pump
120x15+pump

+
Dragons
External rotations
Biceps
Rear delt flyes
Facepulls

Comment:
Stopped the barbell rows due to too much glute activation, which seems to irritate my knee.

[Ristretto]

23 March 2013
Gillingham week 2 cycle 3
Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military press 1/3/5 cycle 3
20x10
30x5
40x5
52.5x5
47.5x3
42.5x5
30x10
30x10
30x10

Tricep extensions:
30x8
30x8
30x8
30x10
drop
20x10

Incline DP press:
26x8
26x8
26x8
26x8

Dips, bw:
15

+
Lateral dumbbell raises

Comment:
Good speed in the bench.

[Ristretto]

25 March 2013
Legs, knee rehab

Leg extensions:
20x10
45x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
unilateral
15x20
15x20
15x20
15x30

Pull-ups, pronated:
7
10
6
6
9

Dumbbell row:
33.5x15
33.5x15
33.5x15

Calf raises, hacksq:
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15
120x15+pump

Weighted back extensions:
15x12
15x12

+
Dragons
External rotations
Biceps
Rear delt flyes
Facepulls


Comment:
Threw in some back extensions for the lower back.

[Ristretto]

27 March 2013
Gillingham week 3 cycle 3
Heavy

Bench Press:
20x10
40x10
60x5
75x3
90x1
100x1

110x1
97.5x3
97.5x3
97.5x3
97.5x3
97.5x3

70x10
70x10
70x12

Incline DB press:
23.5x10
23.5x10
23.5x10

Tricep extensions:
25x8
25x8

+
external rotations

Comment:
Felt tired.

[Ristretto]

28 March 2013
Legs, knee rehab

Leg extensions:
20x10
45x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x20
unilateral
25x12
25x12
25x12
25x12

Pull-ups, pronated:
7
10
7
7
9
3
3
3
3
3

Calf raises, hacksq:
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15+pump

Military press 3x5 cycle 4:
20x10
30x5
40x5
45x5
50x5
30x10
30x10
30x10
30x10


+
Dragons
External rotations
Biceps
Rear delt flyes
Facepulls
Lateral DB raises

Comment:
And now in for a few days off.

[Ristretto]

3 April 2013
Gillingham week 4 cycle 3
Heavy

Bench Press:
20x15
40x10
60x5
75x3
85x3
95x1
105x1

112.5x1
100x3
100x3
100x3
100x3
100x3

70x10
70x10
70x15

Incline DB press:
26x10
26x10

Tricep extensions:
18x12
18x12
18x12

+
Dragons
Lateral shoulder raises
some rotator cuff

Comment:
Felt ok. Missed the light session this week due to some Easter celebrations with the family.

[Ristretto]

5 April 2013
Legs, knee rehab

Leg extensions:
15x10
45x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10

Pull-ups, pronated:
8
11
8
8
8

Excentric leg press:
0x5
25x5

Conventional leg press:
25x10
50x10
50x15
50x15
50x15

Dumbbell row:
53.5x5
53.5x5
53.5x5
28.5x20

Calf raises, hacksq:
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15+pump
130x15+pump
100x15+pump

+
Dragons
External rotations
Biceps
Rear delt flyes
Facepulls


Comment:
Tried some squats, which didn't relly hurt. But, I don't want to push it, so I went with the leg press instead.

[Ristretto]

7 April 2013
Gillingham week 3 cycle 4
Light

Bench Press w/ stop:
20x15
40x10
50x5
60x5
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military press 3x3 cycle 4
20x10
30x5
42.5x4 (should've been 3)
47.5x3
52.5x3
40x5
40x5
40x5

Incline DB press:
23.5x12
23.5x12

Tricep extensions:
18x12
18x12
18x12
16x8

+
Lateral dumbbell raises
Dragons
Rotator cuff

Comment:
Felt ok.

[Ristretto]

8 April 2013
Legs, knee rehab

Leg extensions:
15x10
45x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
Unilateral:
30x10
20x10
20x12
20x12
20x12
20x12
20x12
+ some bilateral pump n' squeeze

Pull-ups, pronated:
9
11
9
8
5
5
5
5


RFE Split Squats:
bw x8
bw x10
bw x10

Calf raises, hacksq:
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15
130x15+pump
130x15+pump

+
External rotations
Rear delt flyes
Facepulls


Comment:
The rehab is moving forward, slowly getting better. I think.

[Ristretto]

7 April 2013
Rehab

Lower trap activation warm up

Military press 1/3/5 cycle 4
20x10
25x10
30x5
40x3
45x2
50x2

55x5
50x3
45x5

40x5
40x5
40x5
40x5
40x5

Dips, bw:
15
15
18

Tricep extensions:
18x10
18x10
18x10
18x10

Cable crossovers:
18x10
23x10
27x10
27x10

Cable overhead tricep extension w/ rope:
27x20
27x20

+
Lateral dumbbell raises
Rotator cuff

Comment:

[Ristretto]

12 April 2013
Rehab

Leg extensions:
15x10
45x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10
75x18 pump n' cheat

Pull-ups, pronated:
9
12
7
7
5
5

RFE Split Squats:
bw x10

Calf raises, smith, overhand grip:
60x15
80x15
80x12
80x12
80x12
80x10
60x15
60x15
40x10+pump
40x10+pump

+
Biceps
Rear delt flyes
Facepulls


Comment:

[Ristretto]

13 April 2013
Rehab

Dipshrug warmup

Dips:
bw x5
+10x5
+20x5
+25x5
+30x5
+40x5
+50x4
+25x5
+15x5
+15x5
bw x10
bw x10
bw x10
bw x10

Tricep extensions:
18x10
18x10
18x10
18x10
18x10
18x15

Cable crossovers:
30x10
30x10
25x10
25x15

+
Lateral dumbbell raises
Rear delt flyes
Facepulls
Dragonflags

Comment:
Right shoulder a bit too unstable for this heavy dips.

[Ristretto]

15 April 2013
Rehab

Leg extensions:
20x10
45x10
75x10
75x12
75x12
75x12
75x12
75x12
75x12
75x12
75x12
75x20 pump n' cheat

Unilateral
20x20
20x15
20x12
20x10

Pull-ups, pronated:
8
13
5
5
5
5
5
5
5

RFE Split Squats:
bw x10
bw x10

Calf raises, smith, overhand grip:
60x15
60x15
55x10
50x10
50x10
50x10
40x10
40x10
40x15
35x15
25x15

+
Biceps
Rear delt flyes
Facepulls


Comment:
At least the leg extensions are moving forward.

[Ristretto]

17 April 2013

Deadlifts:
40x5
60x5
80x5
100x5
100x5
100x5

Dips:
+10x10
+10x10
+10x10
+10x10
+10x10
+10x10
+10x10
bw x10
bw x10

Tricep extensions:
18x12
18x12
18x12
18x12
18x12

Incline DB press:
21x15
21x15

+
Biceps
Dragons
Lateral delt raises


Comment:
Tried deads with a patella strap on the IT-band. Might work.

[Ristretto]

21 April 2013

Deadlifts:
60x5
60x5
80x5
100x5
120x5

Dips:
5
26
10
10
10
10
15

Tricep extensions:
18x10
18x10
18x10
18x11
18x10
18x10

Cable crossovers:
10x10
20x12
25x12
25x12
25x12

Calf raises, smith, overhand grip:
60x15
60x15
60x15
60x15
50x15
40x20
40x20
+dropsets


+
Dragons
Lateral delt raises


Comment:
Seems to be working to deadlift with the IT-band-straps.

[Ristretto]

22 April 2013


Leg extensions:
20x10
45x10
75x10
75x12
75x12
75x12
75x12
75x12
75x12
75x12
75x12
75x20 pump

Unilateral
20x10
20x10
20x10
20x10

Pull-ups, pronated:
5
6
8
10
8

Military press:
20x12
20x12

Incline serratus anterior press:
20x10
50x20
50x20
30x25

+
Biceps


Comment:

[Ristretto]

24 April 2013

Bench Press:
20x8
40x5
50x5
60x3
70x3
80x1
90x1
100x1

105x1

90x6
90x6
90x6

70x5
70x5
70x5
70x5
70x10


Dips, bw
10
10

Tricep extensions:
18x10
18x10
18x10
18x10
18x10
18x10
18x10

+
Lateral dumbbell raises
Dragons
A bunch of serratus anterior push ups

Comment:
Finally back at the bench.

[Ristretto]

26 April 2013

Deadlifts:
40x5
60x5
60x5
80x5
100x5
120x5
140x3
150x1
160x1

Squats
20x5
20x5
20x6

Pull ups, prone, bw:
7
14
5
5
5
5
5

Leg extensions
60x15
60x15
60x15
60x15
60x20

Leg curls
35x10
35x10
35x10

Dumbbel row:
38.5x10
38.5x10
38.5x10
28.5x20
28.5x20

+
Dragons
Biceps
Rear delt flyes

Comment:
No pain deadlifting. Thank God for physical therapists.

[Ristretto]

27 April 2013

Speed bench w/ stop:
20x10
40x5
60x5
70x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2

Military press:
20x10
30x5
30x5
30x5
30x5
30x5
30x5
30x5
30x5
30x15

Dips, bw:
10
10

Tricep extensions:
18x10
18x10
18x10
18x10
18x10

Incline DB-press:
23.5x9
23.5x9

+
Calves
Serratus anterior


Comment:
The bench feels surprisingly good given the break I've had from pressing.

[Ristretto]

29 April 2013

Deadlifts:
40x6
60x5
80x5
100x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5

Pull ups, prone, bw:
15
6
6
6

Dumbbel row:
33.5x10
33.5x10
33.5x10

+
Dragons
Biceps
Rear delt rows
Leg extensions

Comment:
Slight pain in the left knee after the workout.

[Ristretto]

2 May 2013

Gillingham wk 2 Heavy

Bench Press:
20x12
40x10
60x5
75x3
85x2
95x1
102.5x1
107.5x1

95x3
95x3
95x3
95x3
95x3

Incline bench:
60x10
60x10
60x10
40x16
40x13

Dips, bw
10

Tricep extensions:
18x10
18x10
18x10


Comment:
Felt crap in the bench.

[Ristretto]

3 May 2013
5/3/1 3x5

Deadlifts:
40x5
60x5
80x5
100x5

105x5
120x5
135x5

Pull ups, prone, bw:
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Dumbbel row:
28.5x20
28.5x20


Calves, hacksquat:
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
50x pump

+
Dragons
Biceps
Leg extensions
Rear delt flyes

Comment:
Holding back the volume in the deadlifts to let the knees heal.

[Ristretto]

4 May 2013

Gillingham wk 2 Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military Press 3x5:
20x5
30x5
40x5
42.5x5
47.5x5
52.5x5
35x8
35x8

Dips, bw
10

Tricep extensions:
25x10
25x10
25x10
25x10
drop
10x15
10x20

+
Lateral shoulder raises

Comment:
Felt good. Shoulders were pretty burned out, though.

[Ristretto]

6 May 2013

Rackpulls, from knee cap:
60x10
80x10
100x10
130x5
150x2
170x1 prone
190x1 mix
200x1 mix
190x9 mix
190x4 hook

Deadlifts:
100x5
100x5
100x5

Pull ups, prone, bw:
12
10
5
10 pump, no lockouts

Dumbbel row:
36x10
36x10
36x15

+
Biceps
Dragons
Leg extensions

Comment:
Felt ok.

[Ristretto]

8 May 2013

Gillingham wk 3 Heavy

Bench Press:
20x15
40x10
50x5
60x3
70x3
80x1
90x1
100x1

110x1

97.5x3
97.5x3
97.5x3
97.5x3
97.5x3

70x10
70x10
70x10
70x10

45+1 black band x8
55+1 black band x5
55+2 black bands x2
40+2 black band x3
40+2 black bands x3

Tricep extensions:
29x10
29x10
29x10
29x10
29x8+two dropsets


+
6-7 sets of hacksquat calfpresses
3 sets of dragon flags

Comment:
Felt really good today.

[Ristretto]

Grippers 9 May 2013

Right
CoC #1 x5
CoC #1.5 x5
CoC #2 x2
CoC #2.5 x1
CoC #2.5 xF
CoC#1.5 x10
CoC#1.5 x10
CoC#1.5 x10
CoC#1.5 x12

Left
CoC #1 x5
CoC #1.5 x5
CoC #2 x2 2-3 mm missing on both reps
CoC #2.5 xF
CoC#1.5 x10
CoC#1.5 x5
CoC#1.5 x8
CoC#1 x12

[Ristretto]

10 May 2013

5/3/1 3x3

Deadlifts
40x5
60x5
80x5
100x5
112.5x3
127.5x3
145x10

125x2
125x2
125x2
125x2

Squats:
20x5
20x5

Pull ups, prone, bw:
6
8
6
6
8

Dumbbel row:
36x10
36x10
36x20

+
Rear delt row
Biceps
Calves

Comment:
Felt good. Back was a little beat since mondays rack pulls.

[Ristretto]

11 May 2013

Gillingham wk 3 Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
70x3
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2
77.5x2

Military Press 3x5:
20x10
30x5
40x3
45x3
50x3
57.5x4

Incline Dumbbell Press
23.5x10
23.5x10
23.5x12
drop
18.5x8

Tricep extensions:
29x8
29x8
29x8
29x8
29x8
drop
18x10
18x10
18x10
+
Lateral shoulder raises

Comment:
Felt good.

[Ristretto]

Grippers 12 May 2013

Right
CoC #1 x5
CoC #1.5 x5
CoC #2 x1
CoC #2.5 x7 forced
CoC#1.5 x8
CoC#1.5 x8
CoC#1.5 x8
CoC#1.5 x8
CoC#1 x20

Left
CoC #1 x5
CoC #1.5 x5
CoC #2 x1
CoC #2.5 x7 forced
CoC#1.5 x7
CoC#1.5 x5
CoC#1.5 x3
CoC#1 x12
CoC#1 x12

[Ristretto]

13 May 2013

Deadlifts
60x5
80x5
100x5
120x1
140x1
160x1
170x1
180x1
190xF

Pull ups, prone, bw:
6
9
6
6
9

Dumbbel row:
53.5x5
53.5x5
53.5x5
53.5x5
23.5x25

+
Biceps
Dragons
Calves

Comment:

[Ristretto]

15 May 2013

Gillingham wk 4 Heavy

Bench Press:
20x10
40x5
50x5
60x5
70x3
80x1
90x1
100x1
105x1

112.5x1

100x3
100x3
100x3
100x3
100x3

70x10
70x10
70x10
70x10
70x10
70x14

Push ups:
+15 x6
+15 x6
+15 x7

Tricep extensions:
25x10
25x10
25x12
25x12
drop
15x10


+
rear delt flyes
face pulls

Comment:
Push ups are for serratus stability

[Ristretto]

17 May 2013

5/3/1 Reversed max

Deadlifts
60x5
80x5
100x3
120x1
140x1

152.5x8
135x3
120x5

Pause Deadlifts:
80x10
80x10
80x10

Squats:
20x6
40x5
40x5
40x5
40x5

Pull ups, prone, bw:
7
10
7
7
10

Dumbbel row:
36x15
36x15
36x15

+
Biceps
Rear delts
Dragons
Internal rotations
Serratus anterior rehab

Comment:
Felt pretty good.

Can't really hold my back, probably due to the absence of deads and squat while ITBS was at its worst.

[Eric Larousse]

This is the most volume on 531 I've ever seen. What percentage so you use for the back off sets?

[Ristretto]

I'm only doing 531 on deadlifts and military presses now and I don't always do back off sets, especially now when I'm rehabilitating my knees. The more sets I do, the lighter weight/fewer reps I use. Assistance work is very autoregulated when I train now.

[Ristretto]

18 May 2013

Gillingham wk 4 Light

Bench Press w/ stop:
20x10
40x7
50x3
60x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military Press 3x5 cycle 6:
20x10
30x5
40x5
45x5
50x5
55x5
30x10

Push ups:
+10x7
+10x7
+10x7
+10x8
+10x8

Tricep extensions:
29x10
29x10
25x8
25x8
25x8
10x20


+
Lateral shoulder raises
Calves


Comment:
Explosive like a boss today. Felt great.

[Ristretto]

20 May 2013

Deadlifts
60x5
80x5
100x3
120x3
140x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
160x1
160x1

Pause Deadlifts:
100x5

Squats:
20x?
40x5
40x5

Pull ups, prone, bw:
8
11
8
8

Dumbbel row:
36x18

+
Biceps
Dragons
Calves
Rear delts

Comment:
VLCD

[Ristretto]

22 May 2013

Gillingham wk 5 Heavy

Bench Press:
20x12
40x5
50x3
60x3
70x1
80x1
90x1
100x1

107.5x1

95x5
95x5
95x7 @10 due to diet and lower volume

Push ups:
+15 x9
+15 x9
+15 x9

Pull ups, overhand, bw:
13

Tricep extensions:
30x8

Barbell Curls:
30x10

Squats:
20x3
40x1
50x1
60x1
60x1
60x1
60x1
60x7

+
face pulls
dragons

Comment:
VLCD

[Ristretto]

23 May 2013


Calf raises, hacksquat:
90x20
120x10
140x10
150x10
160x10 cheat
140x10
140x10
140x10
140x10
140x10
cheat/pump:
120x15
100x22
100x30
100x30
50x?

Comment:

[Ristretto]

24 May 2013

Deadlifts
60x3
60x5
80x5
100x3
120x1
130x1
140x1
150x1
150x1
150x1
150x1
160x1
160x1

Pull ups, prone, bw:
9
13
10

Biceps
Rear delts

Comment:
VLCD

[Ristretto]

25 May 2013

Gillingham wk 5 Light

Bench Press w/ stop:
20x10
40x5
50x3
60x3
70x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2
80x2

Push ups:
+15x10
+15x10
+15x10

Military Press:
20x7
20x8

Pull Ups, BW:
8
8
8
7 behind head

Dumbbell Row:
33.5x15
33.5x20

Tricep extensions:
25x10
25x10
drop
16x5


+
Lateral shoulder raises
Dragons
Biceps


Comment:
Explosive like a boss today. Felt great.

[Ristretto]

27 May 2013

Pull Ups, prone, bw:
9
12
9
9

Pause Deadlifts
40x5
60x5
80x5
80x5
80x5
80x5
80x5
80x20
80x20

Barbell Row:
60x10
60x10
60x10

Dumbbell Row:
33.5x10

+
Biceps
Dragons
Rear delts

Comment:
Back has been hurting. High rep in the paused deads to work on contact with the spine erectors.

[Ristretto]

Grippers 28 May 2013

Right
CoC #1 x5
CoC #1.5 x5
CoC #2 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x20


Left
CoC #1 x5
CoC #1.5 x5
CoC #2 x5 forced
CoC #1.5 x5 forced
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5
CoC #1.5 x5 forced
CoC #1.5 x6

[Ristretto]

29 May 2013

Gillingham wk 6 Heavy

Bench Press:
20x10
40x5
50x5
60x3
70x3
80x1
90x1
100x1

110x1

97.5x3
97.5x3 stop
97.5x3
97.5x3
97.5x3 stop on last rep, 1 ct

70x10
70x10
70x10
70x10
70x10

Push ups:
+20 x8
+20 x8
+20 x10

Incline HP:
26x10
26x10

Tricep extensions:
25x10
25x10
25x10
25x10
drop
10x20

+
calves and some push downs.

Comment:

[Ristretto]

31 May 2013

Pause Deadlifts
40x5
60x5
80x5
100x5
120x5
120x5
120x5
100x10
100x10
80x20
80x20

Pull Ups, prone, bw:
9
6
6
6
6
8 with straps

Barbell Row:
40x15
60x10
60x10

Dumbbell Row:
38.5x8
38.5x8
38.5x8
26x15


+
Biceps

Comment:
Can still feel some back pain. I think it's my old L4-L5 disc bulg that is reminding me it still exists.

[Ristretto]

1 June 2013

Gillingham wk 6 Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military Press 3x5 cycle 6:
20x10
30x5
40x5
45x5
50x5
55x5
35x10
35x10
35x10

Push ups:
+2*10x8
+2*10x8

Tricep extensions:
25x10
25x10
25x10
25x10

+
Lateral shoulder raises
Calves
Pushdowns
Facepulls

Comment:
Felt pretty good. Too hot inside the gym.

[Ristretto]

3 June 2013

Deadlifts
Pause:
40x10
60x10
80x10

Conventional:
100x3
120x3
130x3
130x3

Sumo:
100x3
100x3
80x15

Conventional:
80x25

60x10 pause, 4 ct

Pull Ups, prone, bw:
1
2
4
6
8
2
4
6
8
2
4
6
8

Dumbbell Row:
28.5x15
28.5x15

+
Biceps
Dragons
Leg ext
Hip abductions

Comment:

[Ristretto]

5 June 2013

Gillingham wk 7 Heavy

Bench Press:
20x10
40x8
50x5
60x5
70x3
80x3
90x1
100x1
105x1

112.5x1

100x3
100x3
100x3
100x3
100x3

70x10
70x10
70x10
70x10
70x10

Tricep extensions:
25x10
25x10
25x10
25x10
25x10

+
Push downs
Rear delt row
Dragons

Comment:

[Ristretto]

7June 2013

Deadlifts
40x5
40x5
60x5
60x5
80x5
100x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5

Pull Ups, prone, bw:
1
2
4
6
8
10
2
4
6
2
4
6

Dumbbell Row:
36x10
36x10
36x15

+
Biceps
Dragons
Back ext
Hip abductions
Calves

Comment:

[Ristretto]

8 June 2013

Gillingham wk 7 Light

Bench Press w/ stop:
20x10
40x10
50x5
60x3
70x3
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2
82.5x2

Military Press 3x3 cycle 6:
20x10
30x5
40x5
47.5x3
52.5x3
57.5x4

Push Press:
50x5
50x5

Push ups:
+2*10x6
+2*10x6
+2*10x7

Tricep extensions:
25x10
25x10
25x10
25x10
25x12

+
Lateral shoulder raises
Pushdowns
Facepulls
Dragons
Cablecrunches
Rear delt rows
Rear delt flyes

Comment:
Felt good. A bit felt a bit worn in the bench presses.

[Ristretto]

10 June 2013

Deadlifts
60x5 pause
60x5
80x5
100x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5

Pull Ups, prone, bw:
1
2
4
6
8
10
2
4
6
2
4

Dumbbell Row:
36x15
36x15

+
Biceps
Dragons
Back ext
Leg ext
Hip abductions
Calves

Comment:
My back is feeling better and better.

[Ristretto]

12 June 2013

Gillingham wk 7 Heavy

Bench Press:
20x10
40x10
60x5
70x3
80x3
90x1
100x1
107.5x1

115x1

102.5x3
102.5x3
102.5x3
102.5x3
102.5x3

70x10
70x10
70x10
70x10
70x10
70x10

Push ups:
+20x8
+20x8
+20x8

Dips, BW:
10
10
10

Tricep extensions:
25x10
25x10
25x10
+
Push downs
Calves
Cable crunches
Dragons

Comment:
Felt really good today.

[Ristretto]

14 June 2013

Deadlifts
60x5
60x5
80x5
100x5
120x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5

Pull Ups, prone, bw:
1
2
4
6
8
10
2
4
6
8
10
2
4
6
8

Leg press:
80x10
110x10
145x10
80x10

Dumbbell Row:
43.5x8
43.5x8
43.5x8
26x20

+
Biceps
Dragons
Back ext
Hip abductions
Calves
Facepulls
Cablecrunch

Comment:
My back is feeling better and better.[/QUOTE]

[Ristretto]

15 June 2013

Gillingham wk 8 Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military Press 1/3/5 cycle 6:
20x10
30x5
40x2
50x1

60x3
55x3
50x5

30x10
30x10
30x10
30x10

Incline DB press:
31x8
21x10
21x10
21x10
21x12
<SS>
Rear Delt Row:
21x20
21x20
21x20

Tricep extensions:
25x10
25x10
25x10
25x10
25x10
25x10
25x10

+
Lateral shoulder raises
Pushdowns
Facepulls
Rear delt flyes

Comment:

[Ristretto]

17 june 2013

Deadlifts
60x5
60x5
80x5
100x5
120x5
130x5
140x5
150x1
150x1
150x1

Pause Deadlifts:
105x6
105x6
105x6
105x6

Pull Ups, prone, bw:
1
2
4
6
8
10
2
4
6
8
2
4
6
2
4

Leg Press:
50x10
100x15
100x15
100x15
100x30

dumbbell row:
36x15
36x20

+
biceps
dragons
back ext
hip abductions
calves
facepulls
cablecrunch

comment:

[Ristretto]

19 June 2013

Gillingham wk 9 Heavy

Bench Press:
20x10
40x5
50x5
60x5
70x3
80x3
90x1
100x1

110x2 Rep PR

95x5
95x5
95x5

70x10
70x10
70x10
70x10
70x10

Tricep extensions:
25x12
25x12
25x12

Push Downs:
30x12
35x12
30x12
30x12
+dropsets


+
Calves
Lateral shoulder raises

Comment:
Tried a double on what should've been a single. Felt great.