Boz666's training log

[boz666]

Oct 19, 2015
Missed workout

Oct 21, 2015
Squat 100kg x 5, 5 (Slight groin strain)
Bench 79kg x 4, 5, 5 <- Lost focus on last rep in first set
Chins 8, 7, 7, 6

Oct 23, 2015
Squat (Light) 90kg x 5, 95kg x 5, 100kg x 5 <- Slow ramp to test groin
Press 53kg x 5, 5, 5
Power Clean 67.5kg x 3, 3, 3, 3, 3

Oct 26, 2015
Squat 115kg x 5, 5, 5 <- PR
Bench 80kg x 5, 5, 5 <- Previous 1RM!
Chins 8, 7, 7, 7

Oct 28, 2015
Squat (Light) 100kg x 5, 5, 5
Press 54kg x 2+3, 5, 4 <- Brain fade on 1st set, racked it and reset. 5-rep PR
Deadlift 145kg x 5

Oct 30, 2015
Squat 117.5kg x 5, 5, 5 <- PR
Bench 81kg x 5, 5, 5 <- PR
Chins 9, 8, 8, 5

Nov 3, 2015
Squat 120kg x 5, 5, 5 <- PR
Press 54kg x 4, 5, 5 <- Another brain fade
Power Clean 70kg x 3, 3, 3, 3, 3

[boz666]

Dropped light day on Wed and replaced with a conditioning session.

Nov 6, 2015
Squat 122.5kg x 5, 5 - PR
Bench 82kg x 5, 5, 5 - PR
Chins 7, 6, 6, 5

Nov 9, 2015
Squat 125kg x 5, 5, 5
Press 54kg x 4, 5, 5 - Lost focus 1st set
Deadlift 150kg x 5
Bodyweight 87kg (191.5lbs)

Nov 13, 2015
Squat 127.5kg x 5 PR, 3, 120kg x 5 - Backed-off 3rd set
Bench 80kg x 3, 70kg x 5, 60kg x 12 - Left elbow no liking the heavy weight
Chins 8, 7, 6, 6

Nov 16, 2015
Squat 130kg x 2, 3 PR, 100kg x 8 - Feeling flat, dropped weight and upped the reps.
Press 45kg x 5, 5, 8 - Left elbow still complaining, so went lighter today
Power Clean 50kg x 3, 60kg x 3 - stopped due to elbow pain

Nov 20, 2015
Squat 120kg x 5, 125kg x 3 - ??
Bench 80kg x 4 - Aborted due to elbow
Chins 8, 8

Nov 23, 2015
Squat 120kg x 5, 5, 5
Press 47.5kg x 5, 5, 5

Nov 24, 2015
Power Clean 72.5kg x 3, 3, 3, 3, 3
Deadlift 155kg x 5

Nov 27, 2015
Squat 120kg x 5, 5, 5
Bench 80kg x 5, 5, 70kg x 10
Chins 6, 7, 6, 6

[boz666]

Started using back-off sets, but didn't have PPST3 yet, so I just made this up.

Dec 1, 2015
Squat 125kg x 5, 100kg x 8, 80kg x 10
Press 50kg x 5, 40kg x 8, 35kg x 10
Deadlift 160kg x 5

Dec 4, 2015
Squat 127.5kg x 5, 102.5kg x 8, 82.5kg x 10
Bench 80kg x 5, 72.5kg x 8, 65kg x 10
Power Clean 73kg x 3, 3, 3, 3, 3

Dec 8, 2015
Squat 130kg x 5 PR, 105kg x 8, 85kg x 10
Press 47.5kg x 5, 42.5kg x 8, 40kg x 10 - Dropped weight on 1st set due to bruised left tricep (baseball)
Deadlift 165kg x 5
Bodyweight 90.5kg (199lbs)

Dec 11, 2015
Squat 132.5kg x 5 PR, 110kg x 8, 90kg x 10
Bench 81kg x 5, 73kg x 8, 67.5kg x 10
Power Clean 74kg x 3, 3, 3, 3, 3

Dec 14, 2015
Squat 135kg x 5 PR, 115kg x 8, 95kg x 10
Press 45kg x 5, 51kg x 5, 40kg x 10 - No idea why I did these this way??
Deadlift 170kg x 5 PR - previous 2RM

Dec 17, 2015
Squat 137.5kg x 5 PR, 120kg x 8, 100kg x 10
Bench 82kg x 5, 74kg x 8, 68kg x 10
Power Clean 75kg x 3, 3, 3, 3, 3

[boz666]

Dec 21, 2015
Squat 140kg x 5 PR, 122.5kg x 8, 105kg x 10
Press 52kg x 5, 46kg x 8, 41kg x 10
Deadlift 172.5kg x 5 PR

Dec 23, 2015
Squat 130kg x 5, 125kg x 8, 110kg x 10
Bench 83kg x 5, 75kg x 8, 69kg x 10
Power Clean 76kg x 3, 3, 3, 3, 3

Dec 26, 2015
Squat 130kg x 5 - Still feeling flat after too much xmas cheer :-P
Press 50kg x 5, 5, 42kg x 10
Deadlift 170kg x 5 - Plate math error, should have been 175kg

Dec 29, 2015
Squat 135kg x 5, 125g x 6, 110kg x 10
Bench 84kg x 5, 76kg x 8, 70kg x 10
Power Clean 77kg x 3, 3, 3, 3, 3

Jan 1, 2016
Squat 140kg x 5, 127.5kg x 8, 105kg x 10
Press 53kg x 5, 47kg x 8, 43kg x 10
Deadlift 175kg x 5 PR

Jan 4, 2016
Squat 142.5kg x 5 PR, 120kg x 8, 100kg x 10
Bench 85kg x 5 PR, 76.5kg x 8, 70.5kg x 10
Power Clean 78kg x 3, 3, 3, 3, 3

[boz666]

Jan 6, 2016

Missed workout due to almost no sleep because of tingling/pain in both hands, might need to see a doctor if it persists.

Jan 8, 2016
Missed workout, still not sleeping, off to see GP.

Went to doc, diagnosed with bi-lateral carpal tunnel syndrome and advised to stop weight training!

Jan 11, 2016 - Ignoring doctor's advice and back in the gym, but de-loaded as a precaution.
Squat 115kg x 5, 110kg x 5, 100kg x 7 - No energy due to lack of sleep
Press 50kg x 4 - No energy due to lack of sleep
Deadlift 78kg x 4, 5 - Did a couple of light sets with the weight left on the bar from Power Cleans last week

Jan 15, 2016
Squat 120kg x 5, 105kg x 8, 90kg x 10 - Feeling better with more sleep and super-dose of Ibuprofen
Bench 80kg x 5, 72kg x 8, 65kg x 8
Power Snatch 30kg x 3, 3, 3, 3, 3 - Switched to snatches to reduce strain on wrists. Never done them before so starting ultra-light.

Jan 19, 2016
Squat 125kg x 5, 110kg x 8, 95kg x 10
Press 51kg x 4, 45kg x 8, 40kg x 10
Deadlift 170kg x 3 - Too greedy, need to de-load more

Jan 22, 2016
Missed workout

Jan 26, 2016
Squat 100kg x 8, 8, 8, 8, 8 - Hang-over cure after rough weekend :-P

Jan 29, 2016
Squat 125kg x 2, 125kg x 1 - No idea what happened, no log entry

[boz666]

Changed program to include a Volume Day (5 x 5) for squats (no PPST3, still just making this up)

Feb 3, 2016
Squat 100kg x 5, 102.5kg x 5, 105kg x 5, 107.5kg x 5, 110kg x 5 - 3 mins rest between sets
DB Press 20kg x 5, 5, 5, 5, 5

Feb 5, 2016
Squat 115kg x 5, 5, 117.5kg x 5 - Feeling really good so bumped weight for last set
Press 47.5kg x 5, 48kg x 5, 49kg x 5
Deadlift 150kg x 5

Feb 9, 2016
Squat 105kg x 5, 107.5kg x 5, 110kg x 5, 112.5kg x 5, 115kg x 5 - 3 mins rest between sets
Bench 80kg x 3, 5, 4 - Complete brain fade on 1st set, failed on 3rd
Chins 4, 4, 3 - Felt really tough, going to have to work on these

Feb 12, 2016
Squat 117.5kg x 5, 120kg x 5, 122.5kg x 5
Press 48kg x 5, 49kg x 5, 50 x 5
Deadlift 155kg x 4 - grip failed

Feb 16, 2016
Squat 107.5kg x 5, 110kg x 5, 112.5kg x 5, 115kg x 5, 117.5kg x 4 - Stopped after 4th rep in last set due to form break-down
Bench 70kg x 5, 5, 5 - De-load (possibly too much?)

Feb 19, 2016
Missed workout

Feb 23, 2016
Squat 120kg x 5, 5, 5
Press 50 x 5, 5, 5
Deadlift 155kg x 5

Stopped strength training to train for a triathlon

[boz666]

Back in the gym after 2 month lay-off

Apr 19, 2016
Squat 100kg x 5, 5, 5
Bench 70kg x 5, 5, 5

Apr 22, 2016
Squat 110kg x 5, 5, 5
Press 47kg x 5, 5, 5
Deadlift 145kg x 5

Apr 26, 2016
Squat 115kg x 5, 5, 5
Bench 72.5kg x 5, 5, 5
Chins 4, 4, 4, 4, 4

Apr 29, 2016
Squat 117.5kg x 5, 5, 5
Press 48kg x 5, 5, 5
Deadlift 150kg x 5

May 2, 2016
Squat 120kg x 5, 5, 5
Bench X - Skipped due to bruised lat/rib
Chins 4, 4

May 5/6, 2016
Missed workout

[boz666]

May 10, 2016
Squat 122.5kg x 5, 5, 5
Press 49kg x 5, 5, 6 - lost count and did an extra rep
Deadlift 155kg x 5

May 13, 2016
Squat 125kg x 5, 5, 5
Bench 75kg x 5, 5, 5
Chins 4, 3, 3, 2

May 17, 2016
Squat 127.5kg x 5, 5, 5
Press 50kg x 5, 5, 5
Deadlift 160kg x 5

May 20, 2016
Squat 130kg x 5, 5, 5
Bench 77kg x 5, 5, 5
Chins 5, 4, 3, 3

May 24, 2016
Squat 132.5kg x 5, 5, 5
Press 51kg x 5, 5, 5
Deadlift 165kg x 5

May 27, 2016
Squat 135kg x 5, 5, 5
Bench 78.5kg x 5, 5, 5
Chins 5, 5, 4, 4

[boz666]

Switched to a 4-day split after a 4 week lay-off

June 27, 2016
Press 49kg x 5, 5, 5
DB Row 30kg x 5, 5, 5
BB Curl 32.5kg x 6, 6, 6

June 28, 2016
Squat 125kg x 5, 5, 5
LTE 32.5kg x 5, 5, 5

June 30, 2016
Squat 120kg x 5, 5, 5
BB Curl 35kg x 6, 6, 6

July 1, 2016
Bench 75kg x 5, 5, 5
Chins 5, 5, 5
Deadlift 90kg x 5, 5

July 4, 2016
Press 50kg x 5, 5, 5
DB Row 30kg x 6, 6, 6
BB Curl 35kg x 6, 6, 6

July 5, 2016
Squat 127.5kg x 5, 110kg x 5, 115kg x 5 - Strange "twinge" in right knee, dropped weight to be safe
LTE 32.5kg x 6, 6, 7

July 7, 2016
Bench 77kg x 5, 5, 5
Chins 5, 4, 4

July 12, 2016
Squat 120kg x 5, 5, 5
Press 51kg x 4, 4, 5
BB Curl 32.5kg x 7 - Felt like absolute crap, so called it a day.

July 14, 2016
Squat 125kg x 5, 5, 5
DB Row 30kg x 8, 8, 8

July 15, 2016
Bench 78kg x 5, 5, 5
Chins 4, 4, 5

[boz666]

July 18, 2016
Squat 127.5kg x 5, 5, 5
LTE 32.5kg x 7, 7, 8
DB Row 30kg x 8, 8, 8

July 19, 2016
Press 51kg x 5, 5, 5
BB Curl 35kg x 7, 7, 7
Deadlift 90kg x 5, 5, 5, 5, 5

July 21, 2016
Squat 130kg x 5, 5, 5
BB Curl 35kg x 8, 8, 8
Push ups 10, 15, 20

July 22, 2016
Bench 79kg x 5, 5, 5
Chins 5, 5, 5
Deadlift 95kg x 5, 5, 5

July 25, 2016
Squat 132.5kg x 5, 5, 5
LTE 35kg x 8, 8, 8
DB Row 30kg x 10, 10, 10

July 26, 2016
Press 52kg x 5, 5, 5
BB Curl 35kg x 8, 8, 8
Deadlift 100kg x 8, 8, 8

July 28, 2016
Missed workout

July 29, 2016 No time for full workout today
Squat 135kg x 5, 5
Bench 80kg x 5, 5

Aug 1, 2016
Squat 135kg x 5, 5, 5
LTE 35kg x 9, 9, 9
DB Row 30kg x 12, 12, 12

Aug 2, 2016
Press 53kg x 5, 5, 5
BB Curl 37.5kg x 6, 6, 6
Deadlift 110kg x 5, 6, 8

Aug 4-8, 2016
Missed 4 workouts

Aug 11, 2016
Squat 130kg x 5, 5, 5
BB Curl 37.5kg x 6, 6, 6
Push ups 18, 20, 22