1/9/17
Squats
3x5@305
Bench
4x5@185 to concentrate on this problem.
Chins
3x10@BW (Awkward chins done with palms facing on dip station thing)
Back Extensions
3x10@BW+25
The next few workouts were generally done with poor eating/sleeping habits and at Goodlife Fitness(GLF) instead of my usual big box.
18/8/17 GLF
Squat
3x5@300
Bench
3x5@205
Chins Wide Grip
3x5@BW Experienced forearm pain
Back Extensions
3x10@BW+20
21/8/17 GLF
Squats
3x10@225 - Form check and knee comfort check. And laziness.
Press
2x5@135
1x4@135
Power Clean
3x5@100 Hard on the arms. Must be pulling too much with them.
23/8/17 GLF (Played golf all day so very tired)
Squats
3x5@275 Wussed out because tired.
Bench
2x5@203 Sore left arm from wrist all the way into the left lat/mid back.
Chins (Palms facing GLF power rack handles)
3x10@bw
Back Extensions
3x10@ BW + 20lb KB
25/8/17
Squats
3x5@300 went well.
Press
3x5@135
Deadlift
1x5@355
28/8/17
Squats
3x5@305
Bench
1x5@195 ( I felt odd so started the work sets slightly lower)
1x5@200 Failed at 5th rep badly. Something up. Pain from mid left back down to wrist.
Chins GLF Power Rack Close Grip
3x10@BW
Back Extension
3x10@BW +25lb KB
30/8/17
Squats
3x5@305
Press
3x5@135
1x4@135
DL
1x5@360
1/9/17
Squats
3x5@305
Bench
4x5@185 to concentrate on this problem.
Chins
3x10@BW (Awkward chins done with palms facing on dip station thing)
Back Extensions
3x10@BW+25
What is a "Back Extension"?
As per part of The Program listed on p297 of the book and as per the motion described on p278 of the book in the Useful Assistance Exercises chapter.
4/9/17
Squats
3x5@310
Press
4x5@135
Power Clean
1x5@105 Meh.
1x2@105 Still not comfortable with these. Pulled hard with my arms. Very little coordination.
2x5@95 These felt better than with 105.
My lower back is very sore today. Pretty sure it was from my haphazard method on these things. Rewatching the videos on these for the umpeenth time. Hoping the soreness does not ruin Wednesday's workout.
Wednesdays workout was indeed ruined. Did not workout Wednesday the 6th or Friday the 8th.
11/9/2017
Squats
1x25@45
1x25@95
Deadlifts
1x25@95
Press
1x25@45
Bench
1x25@45
1x5@135