Saturday 30th November 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x75kg, 1x80kg (PR), 3x70kg, 3x72.5kg, 2x1x75kg

BTN press: 5x30kg, 5x40kg, 3x50kg, 3x55kg, 3x3x60kg

Klokov press: 5x30kg, 5x40kg, 5x45kg, 3x5x50kg

Pullups: +15kg: 5, +25kg: 4x5, 18

4x8 cable situps.

Friday 29th November 2013

O-M week 5

Deadlifts: 5x70kg, 3x100kg, 2x130kg, 4x4x142kg, 2x160kg, 2x180kg, 10x142kg

SLDL: 5x100kg, 5x120kg, 5x135kg, 3x140kg

Pendlay rows: 3x5x80kg

Back extensions: 3x8

Wednesday 27th November 2013

Coan bench routine week 7

Bench press: 5x40kg, 5x60kg, 4x80kg, 3x100kg, 2x5x107.5kg

CGBP: 2x5x95kg

Db incline: 40kg: 3/6

Dips: 30kg: 5/5/10

Triceps pushdown: 8/8/8/6/4/3/2 (increasing weight)

Some fun cleans

Monday 25th November 2013

Week 5

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

Pause squat: 4x3x125kg

Front squat: 3x60kg, 3x90kg, 2x100kg, 2x110kg, 1x120kg, 1x130kg, 3x2x120kg

Pendlay rows: 5x60kg, 5x80kg, 5x90kg, 5x85kg, 8x80kg

Chest high pullups: 4x10 (alternate grip)

Obliques and abs

Saturday 23rd November 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x72kg, 1x77kg (10s grind on 2nd rep but failed), 2x3x72kg, 2x1x75kg

BTN press: 5x40kg, 5x45kg, 3x50kg, 3x55kg, 3x3x60kg

Quick session.

Friday 22nd November 2013

Pendlay rows: 5x50kg, 5x70kg, 5x80kg, 5x85kg, 3x3x90kg, 2x8x80kg

Barbell rows: 5x50kg, 5x60kg, 2x5x70kg

Pullups: 6x10 (alternate)

Wednesday 20th November 2013

Coan bench week 6

Bench press: 8x40kg, 5x60kg, 5x80kg, 2x95kg, 2x5x102.5kg

CGBP: 2x5x90kg

Db incline: 35kg: 5/7

Dips: 25kg: 5x10

Pullups: 15/12/10/10
superset with Triceps pushdown: 4x8

Monday 18th November 2013

Week 4

Squats: 5x60kg, 10x90kg, 10x110kg, 10x120kg, 8x140kg, 6x150kg

Worst day to have a high fever, but mind over matter.

Paused squats: 4x3x120kg

Front squats: 5x60kg, 3x80kg, 3x100kg, 3x110kg, 2x120kg, 2x1x130kg

Pendlay rows: 5x60kg, 5x70kg, 5x80kg, 5x85kg, 2x5x90kg, 8x80kg

4x10 ring pullups

Friday 15th November 2013

O-M week 3

Deadlifts: 5x70kg, 4x100kg, 2x130kg, 4x4x142kg, 2x160kg, 2x180kg, 10x142kg

In a rush today.

Wednesday 13th November 2013

Coan bench routine week 5

Bench press: 5x40kg, 5x60kg, 5x80kg, 3x90kg, 2x5x100kg

CGBP: 2x5x87.5kg

Db incline press: 2x5x35kg db

Dips: +20kg: 5x10

Pullups: 20/10/10/10/10/10/10/10/10

Triceps pushdown: 4x8

Some snatches, cleans, klokov presses

Monday 11th November 2013

Week 3

Squats: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x150kg

Paused squats: 4x5x115kg

High bar back squats: 5x60kg, 3x100kg, 2x120kg, 1x130kg, 1x140kg

Bar seems too low for high bar. Sticking to front squats.

Tbar rows: 5x40kg, 5x60kg, 5x80kg, 4x90kg, 5x80kg, 2x5x85kg

Pullups: 21, +15kg: 3, +25kg: 5x3

3x8 standing ab pulldowns

Saturday 9th November 2013

Overhead press (Tried with bar resting on hands): 5x40kg, 3x55kg, 1x65kg, 1x70kg, 0x75kg

(Back to rack on shoulders): 3x70kg, 2x72kg, 3x1x75kg, 5x60kg, 5x65kg, 3x70kg

BTN press: 5x40kg, 3x50kg, 4x55kg

Friday 8th November 2013

O-M week 2

Deadlifts: 5x60kg, 3x100kg, 2x120kg, 4x4x135kg, 2x152.5kg, 2x172.5kg, 10x135kg

SLDL: 6x110kg, 8x120kg, 6x130kg

Pendlay row: 5x60kg, 5x70kg, 3x5x80kg

Back extensions: 3x10x20kg

Chinups: 18/10/10/10/10/10/10/10/10/8

Wednesday 6th November 2013

Coan Bench Routine Week 4

Bench press: 5x40kg, 5x60kg, 5x80kg, 2x8x95kg

CGBP: 2x8x83kg

Db incline bench: 2x8x30kg

Dips: 3x5 (+20kg)

Triceps pushdown: 3x8

Dips hurt my elbows a fair bit. Probably from Monday's front squat, where the bar rolled onto my arm. Hence going easy on the assistance for today.

Monday 4th November 2013

Week 2

Squat: 5x60kg, 10x90kg, 10x100kg, 10x120kg, 8x130kg, 6x140kg

Did the rib cage down and abs spring ball thing. Felt faster out of the hole.

Paused squats: 4x5x110kg

Front squats: 5x60kg, 2x80kg, 8x90kg, 5x100kg, 3x110kg, 1x120kg, 1x130kg, 1x140kg

Max out for fun.

Tbar rows: 5x40kg, 5x60kg, 5x5x80kg

Pullups: 18, 20kg: 5x5

Lats too fried to do anymore.

Standing ab pulldown: 3x8

Saturday 2nd November 2013

Overhead press: 5x40kg, 3x55kg, 1x65kg, 1x70kg, 1x75kg, 2x0x80kg, 3x3x70kg, 4x65kg, 60kg: 5/8

Btn press: 5x40kg, 5x50kg, 60kg: 5/4/3

Pullups/Chinups alternate: 5x10 (chest height)

Friday 1st November 2013

O-M Week 1 (190)

Deadlifts: 5x70kg, 4x110kg, 4x4x133kg, 2x2x152kg, 10x133kg

SLDL: 3x5x110kg

Pendlay rows: 8x70kg, 3x5x80kg

Back extensions: 8x10kg, 2x10x20kg, 10x32kg

Pullups/Chinups alternate: 10x10

3x10x24kg (kb) (left only)