Saturday 21st December 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x80kg, 2x3x70kg

Bench press: 5x40kg, 5x60kg, 2x5x80kg

Wednesday 18th December 2013

Coan bench program week 7 (repeat)

Bench press: 5x40kg, 5x60kg, 3x80kg, 2x100kg, 1x107.5kg, 115kg: 2/1

Close grip bench press: 5x60kg, 5x80kg, 3x90kg, 2x2x100kg, 1x105kg, 1x110kg

Switching to close grip.

Incline bench press: 5x50kg, 5x70kg, 4x80kg, 1x90kg

Triceps pushdown: 5x8-10

Pullups: +20kg: 3, +35kg: 2, 25kg: 5/4

Some cleans and ab work.

Monday 16th December 2013

Monday 16th December 2013

Week 8

Squats: 8x60kg, 10x90kg, 10x120kg, 5x140kg, 6x160kg, 4x170kg, 2x180kg

http://m.youtube.com/watch?feature=youtube_gdata_player&v=J_b3bZqhsWY&desktop_uri=%2Fwatch%3Fv%3DJ_b3bZqhsWY%26feature%3Dyoutube_gdata_player

Pause squats (beltless): 3x120kg, 2x130kg, 1x140kg, 1x150kg

Front squats: 3x60kg, 3x90kg, 2x110kg, 1x120kg, 1x130kg, 3x120kg

Pin squats: 3x90kg, 3x110kg, 2x130kg

Tbar rows: 5x40kg, 5x60kg, 5x80kg, 90kg: 5/3/3

Pendlay rows: 5x60kg, 5x80kg, 5x90kg

GHR situps: 3x8 (+20kg)

Saturday 14th December 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x80kg, 0x85kg, 3x70kg, 3x2x75kg, 3x3x70kg, 2x1x75kg

BTN press: 5x40kg, 5x50kg, 2x3x60kg

Klokov press: 5x40kg, 2x5x50kg

Barbell rows: 5x60kg, 5x70kg, 5x80kg, 5x90kg

Pullups from different angles: 60

Kroc rows: 3x8 (both)

Wednesday 11th December 2013

Coan routine week 9

Bench press: 5x40kg, 5x60kg, 2x80kg, 1x95kg, 1x110kg, 117.5kg: 2/1

Redoing next week. Couldn't find the proper bar path today.

CGBP: 2x3x100kg

Bench press: 5x60kg, 5x80kg, 3x100kg

Pullups: 15kg: 3, 30kg: 5/4/3

Cleans up to 70kg, Snatch up to 50kg

Tricep pushdowns supertset with curls: 3x8/3x12

Shoulder/elbow mob work

Monday 9th December 2013

Week 7

Squats: 6x60kg, 10x90kg, 10x120kg, 5x140kg, 8x150kg, 6x160kg, 4x170kg

Pause squats: 3x1x135kg

Front squats: 3x60kg, 3x90kg, 1x110kg, 1x120kg, 2x1x130kg, 1x120kg

Pin squats (from sticking point): 3x90kg, 3x3x120kg

Tbar rows: 5x40kg, 5x60kg. 5x80kg, 5x90kg, 3x5x80kg

GHR situps: 15kg: 3x8

Saturday 7th December 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x82.5kg (PR), 1x75kg, 3x3x70kg

BTN press: 5x40kg, 5x50kg, 2x3x60kg, 5x50kg

Klokov press: 5x40kg, 2x3x50kg

Some cleans, snatches and pullups