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Alright, let's get this shit show on the road again.
19/7/16
Duffalo bar squat 65x3x5
Duffalo bar bench 65x3x10
Close Grip bench 60x5x10
Triceps Pushdowns Whole stackx5x10
Cable Curl 3 platesx5x10
Bench Dips
Sled pull, 30kgx6 laps.
23/7/16
Squat 100x5x5
Safety Bar Squat 100x3x5
Close Grip Bench 80x5/5/5/10/10
Banded Snatch High Pull 60x2x5, 80x5, 60x4x5
Hip Thrust 80x5/5/10/12
Bench Dipsx5x10
Pullover 25x3x10
Pushdowns
Lat pulldown
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28/7/16
Heaviest session since the meet I think. Felt good.
Squat
20x2x10
60x10
100x5
120x3
140x2x3
160x3/1
180x1/1/1
200x1/1/1
Close Grip Bench
20x2x10
60x10
80x5
100x2x3
110x3
115x2x3
Press
20x2x5
40x5
60x5/1
70x3
75x3
80x3/1/1/1/1/1
85x1/1
90xfail
Tried Olympic/2.0 pressing. Kind like it. Definitely helps.
High Pull
60x5
100x2x5
120x4x5
Gonna need a lot of work.
Bench Dips 10kgx5x10
Pullovers 25kgx5x10
Pushdowns Whole stackx3x12
Curl 25x3x15
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29/7/16
Front Squat
20x2x10
60x5
100x2x3
120x2x3
140x5x3
Not bad.
29 7 16 - YouTube
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Well that sucked. Got sick the Friday night I front squatted. Came done with hand, foot and mouth or something. Got better by Tuesday but it took way more out of me than I thought it did. So tonight just sucked balls. Also lost a bunch of skin and callous on my hands form the rash, so it'll be real fun regrowing that.
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15/8/16
Felt pretty good, nothing hurt too much. Got through a good amount of work in a little under 2 hours. Happy with today. Best session in a while.
Squat 140kgx5x5
Moved easy, just need to get my tightness back. Being lazy in all my lifts.
Bench 90kg 10/10/10/9
Failed the last rep, arms and chest felt really tired. ~2 mins rest probably didn't help. Thanks to whoever I was working in with for not letting me die.
Press 40kgx5x5
Deadlift 140kgx3x5
Pulled it overhand for shits and giggles.
Ab Wheel 3x10
Hanging Leg Raise 3x10
Plate Curl 5kgx5x10
Gripper 3x10
15 8 16 - YouTube
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20/8/16
Spent the week working and not eating enough. Not great but whatever.
Squat 150kgx5x5
Felt pretty hard and heavy.
Bench 85kgx5x10
Press 45kgx5x5
Deadlift 150kgx3x5
About all I had in me.
20 8 16 - YouTube
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Gonna be a looong road back. Just gonna run a straight linear progression back up to decent weights.
22/8/16
Decent, took a little long though.
Squat 155kgx3x5
Decent. Still a little lacking in tightness, but that'll come.
Bench 90kgx5x10
Didn't die. Huzzah.
Press 50kgx5x5
Banded Chinups 3x10
Ab Wheel 3x10
Hanging leg raise 3x10
Plate Curl 7.5kg 5/10/10/10
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25/8/16
160kgx3x5
Pretty decent. First set was great, was a bit sloppy with the next couple.
Bench 95kg 10/10/9/10/9
Rest periods a little short (3 mins). Probably going to drop to 8's.
Press 55kg5x5
DB Row 30kgx3x10
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27/8/16
Looks decent, felt pretty heavy. Meh, not too worried.
Squat 165kgx3x5
Feeling pretty heavy, but looks just fine.
Bench 97.5kgx5x8
Press 57.5x5x5
Deadlift 160kgx3x5
Feel like I want to pull more often. Might just work up to a single set of 5 three times a week.
Plate holds
Leg raises
Gripper
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1/9/16
Squats 170kgx3x5
Got to wear a belt. Pretty easy, feels good.
Bench 100kg 8/8/8/8/9
Thought this was going be to hard. Not so much.
Press 60kgx5x5
Needs way more abs.
Chins 5x3
Curls
www.youtube.com/watch?v=PGlVA3dLD1I
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