Monday 30th September 2013

Monday 30th September 2013

Squats: 5x60kg, 3x100kg, 2x130kg, 1x150kg, 5x5x160kg

5x5 PR. On track to demolish my old PR soon. Anyway today's sets were fucking hard. Was just dead by the 3rd set but managed to find something in me to squeeze out the last 2. Horrible last couple of reps, good mornings and all, but whatever lol. Going to taper down to 3s next week. Tiring.

Pendlay rows: 5x50kg, 3x70kg. 5x5x85kg

Rushed through 3x8 chinups immediately after. Lazy.

Friday 27th September 2013

Friday 27th September 2013

Cycle 1 Wave 2

Deadlifts: 5x70kg, 3x100kg, 3x120kg, 3x147kg, 8x154kg (e1rm 195kg)

Easy but capped at 8.

Joker sets: 3x170kg, 1x185kg, 0x195kg

Meh. Didn't leave the floor lol.

First set last: 14x120kg

Not pushing to 20.

SLDL: 3x5x120kg

Overhead press: 5x40kg, 3x55kg, 1x65kg, 3x3x70kg, 1x75kg, 3x4x65kg Wave back up, 1x70kg, 1x72kg

Close grip bench: 5x60kg, 3x80kg, 100kg: 2/1

Yay done in 5min. Going to start adding more Broz style benching.

Monday 23rd September and Wednesday 25th September 2013

Monday 23rd September 2013

Squats: 5x60kg, 3x100kg, 2x120kg, 1x140kg, 5x5x155kg

First set was the slowest and hardest as bar rolled off. Surprisingly it got better after that. Took an hour for the 5x5 alone.

Pendlay row: 5x50kg, 3x70kg, 5x5x82kg

3x10 chinups.

Lazy.

Wednesday 25th September 2013

Bench press: 5x40kg, 3x60kg, 3x80kg, 1x95kg, 3x6x102.5kg

Very slow grind for last 2 reps.

Closegrip bench: 5x60kg, 3x75kg, 2x8x85kg, 5x85kg

Rest too short for last set hence 5 reps only.

Light squats: 5x60kg, 3x90kg, 2x5x115kg

Glutes still hurt from Monday.

Did some power cleans up to 60kg triples. Form was like an orang utan. Did 2x20 empty bar curls for elbow pain.