Wednesday 09th October 2013
Barbell Squat
20 kg x 5 reps
30 kg x 4 reps
40 kg x 4 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
Standing Barbell Shoulder Press (OHP)
20 kg x 3 reps
25 kg x 2 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
Barbell Deadlift
40 kg x 3 reps
50 kg x 2 reps
60 kg x 3 reps
Squat was difficult today, not enough rest, but I completed.
OHP was tough and I didn't shrug on my warmups!
I could do more on dead-lifts, but I'm not going to change anything as these weights are increasing by 10kg a session and I don't want to force a stall too early.
I'm now squeezing my glutes at the top of the DL, and trying to be concious of pushing though my heels because I'm not sure that I am.
Friday 11th October 2013 Session 3
Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
35 kg x 3 reps
45 kg x 2 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
Barbell Bench Press
20 kg x 5 reps
30 kg x 3 reps
40 kg x 2 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps
Barbell Deadlift
40 kg x 3 reps
65 kg x 2 reps
80 kg x 5 reps
Tuesday 15th October 2013 Session 4
Phwoar, that was not a good session.
1. I have found a bar (left on the rack) with a wider grip diameter and smoother bearings - this was pointed out to me after I failed.
2. I have changed the time of day of my workout from 10:00 to 16:00 - this will need to be pushed later still.
3. I have not been sleeping properly.
a. I will continue to use this more difficult bar.
b. I hope this does not have a long lasting effect on performance.
c. I need better quality rest.
Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
25 kg x 5 reps
35 kg x 3 reps
50 kg x 2 reps
65 kg x 5 reps
65 kg x 5 reps
65 kg x 5 reps
Standing Barbell Shoulder Press (OHP)
20 kg x 3 reps
25 kg x 2 reps
35 kg x 5 reps
35 kg x 3 reps
35 kg
Barbell Deadlift
50 kg x 3 reps
75 kg x 2 reps
90 kg
Try again tomorrow.