Do or do not, there is no try (my path to…….)

[scwot]

Volume day.

Squat 5,5,5,5,4 145kg (319lb).
Press 5,5,5,3,3 53.5kg (118lb) + 7@ 42.5kg (93lb)
Chins 3x8.
Dips 8,7,4.

Felt like arse today. 3 days on the sauce, no decent meals over the weekend and didn't eat much today = a tough workout. Felt dizzy on the first rep of each set on the press. Lesson learned to scale it back in these cicumstances.

[scwot]

Light day.

FSquat 2x5 80kg (176lb).
Bench 3x5 75kg (165lb).
Row DE 3x10 60kg (132lb).
Hang leg raises 3x10.

[scwot]

Intensity.

Squat 167.5kg (368lb) 3reps, single 177.5kg (390lb). Relatively easy, think I could have done one more rep at each weight.
Press 60kg (132lb) 4reps.
Deadlift 175kg (385lb) 5x1 on the minute. Wanted to ensure I improved upon last week. 1st rep flew up but the rest were for shit, grinding out each rep and dragging the bar up my legs. Was setting up with my back in extension rather than neutral and locked tight.

[scwot]

Volume day.

Squat 5x5 145kg (319lb).
Bench 5,5,5,5,4 87.5kg (192lb). Someone was f-ing about next to me and I paused too long at the top on the last rep.
Chins 8,8,6.
Dips 8,6,5.

[scwot]

Light day.

FSquat 2x5 85kg (187lb). Slight pain below right knee cap to the inside. Careful of knees sliding forward on this.
Press 3x5 50kg (110lb).
Row DE 3x10 60kg (132lb).
Hang leg raises 3x10.

[scwot]

Intensity. Had to work out in the morning today which I know from experience doesn't suit me, just don't feel strong.

Squat 170kg (374lb) 2reps + 3 singles. Got completely stuck on the 2nd rep and didn't move for 1 second at the bottom but managed to push out. Unhappy I missed the 3rd rep but surprised myself that I could lift that weight from a dead stop.
Bench 100kg (220lb) 2reps + 3 singles focusing on form.
Deadlift 100kg (220lb) DE 15x1 on 30 seconds. I'll be doing volume squat/press with only 1 day of rest in between (to get back to regular schedule) so held off from 3rm to hopefully help recovery.

[scwot]

Volume day.

Squat 5x110 no belt, 5x130 with, 3x5 145kg (319lb). Dropped 2 sets today and ramped up instead as I'm doing intensity a day early this week.
Press 5,5,5,4,3 53.5kg (118lb) + 6@ 42.5kg (93lb). Only added 1 rep from 2 weeks ago.
Chins 3x8.

[scwot]

Not going to bother rewriting my log. Took a week off in between xmas and new year and spent the first 3 weeks of 2012 on a diet doing the woojus geeshman 4 day slit and trialling some of the weights. Think I'm spinning my wheels doing DE as I don't think I'm strong enough so was looking to replace DE with ID when hatmanii posted a program that looked ideal

mon- Squat 5x5, Bench 5 singles, calfs 1x10
tues- Press 5x5, Deadlift 1x5, pull ups 3xf
thurs- Squat 5 singles, Bench 5x5, kroc rows 1x20
fri- Press 3rm, RDL 3x8, chins 3xf +kg

Hatmaniis original program only had 2 major lifts each day and I've replaced power cleans with RDL's. So I can do volume and ID on bench and press in the same week and each day's full body, perfect.

Todays workout

Squat 5x5 135kg
Bench 5x1 on min 95/97.5/100/102.5/102.5kg (wasn't sure if I'd lost any strength on the bench so started a bit lighter)
Calfs 1x10 35kg

[scwot]

Press 5x5 50kg
Deadlift 15x1 on 30sec DE(ish) 120kg
Pull ups 8/8/7

[scwot]

Squat 5x1 on min 160/162.5/165/167.5/170kg (again, not so sure on strength loss, 170 was probably the best rep!)
Bench 5x5(7) 82.5kg
Kroc row 1x20 37kg