Training -- Sat 30/01/2014

High Bar Squats

20xBW
I mucked around with cleans up to 45kg
10x45kg
5x60kg
5x80kg
3x10x100kg

Deadlift

5x60kg
5x100kg
4x5x137.5kg -- Not quite the 3x10 I was after.

Glute Bridge

3x8x60kg

Training -- Fri 29/08/2014

Bench Press/Pull Ups

10x20kg/17xBW -- After Wednesday, I had to be sure on every rep.
5x40kg/8xBW
3x60kg/8xBW
1x70kg/8xBW
4x80kg/4x70kg/5x60kg/8xBW -- Drop sets.

Incline DBBP/Cable Row

12x20kg-5x15kg-6x10kg/14x61kg

Push Press/Cable Row

5x20kg/14x61kg
5x30kg/14x61kg
3x37.5kg/15x43kg
2x5x45kg/15x43kg -- Despite having only had about 3 hours sleep last night, I was quite vibrant in this workout. I got an aggression and leg drive into my push presses that's never been there before, and made such a difference.

Training -- Wed and Thur 27-8/08/2014

WEDNESDAY

Bench Press/Pull Ups

10x20kg/16xBW -- I'm actually not sure whether this was 16 or 17 reps, so I'll say 16 to be safe. PB!
5x40kg/8xBW
3x60kg/8xBW
4x80kg-3x70kg-5x60kg/8xBW -- Drop sets

Incline DBBP/Row

10x20kg-5x15kg-10x10kg/10x25kg

Push Press/Row

5x20kg/10x35kg
3x30kg/10x45kg
1x37.5kg/13x61kg
3x4x42.5kg/13x61kg

THURSDAY

Squats

10xBW
10x20kg
5x60kg
3x90kg
3x8x110kg

Pause Squat

5x100kg

SLDL

3x8x100kg

Training -- Tue 26/08/2014

Decided to make up for the deadlift session I didn't do last week.

High Bar Squat

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
3x10x97.5kg

Deadlift

5x97.5kg
3x10x130kg -- I almost shouldn't count the last set as one set. I had to stop, stand up and relax twice during the set, because I felt like I was going to vomit otherwise.

Bulgarian Split Squat/Calf Raise

7x15kg/10x60kg
2x7x15kg/10x80kg

Goodmorning/Calf Raise

2x60kg/10x80kg

Training -- Mon 25/08/2014

Bench Press/Pull Ups

10x20kg/15xBW -- Dem reps
5x40kg/10xBW
3x60kg/8xBW
2x8x70kg/8xBW
7x70kg/8xBW

CGBP/Rows

2x8x60kg/8x70kg

OHP/Rows

10x20kg/12x61kg
8x30kg/12x61kg
6x30kg/15x40kg

Training -- 20/08/2014

Squats

10xBW
10x20kg
5x60kg
3x90kg
3x10x107.5kg

Pause Squats

3x5x97.5kg

SLDL

3x8x97.5kg

Glute Bridge

10x40kg
10x50kg
10x57.5kg

Training -- Mon 18/08/2014

Bench Press/Pull Ups

10x20kg/13xBW
5x40kg/10xBW
3x60kg/8xBW
10x67.5kg/8xBW
9x67.5kg/8xBW
7+2x67.5kg/8xBW

CGBP/Cable Row

3x5x60kg/12x61kg

OHP/Cable Row

10x27.5kg/15x52kg
3x8x27.5kg/15x52kg

Training -- Sunday 17/08/2014

High Bar Squats

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
3x10x95kg

Deadlifts

5x95kg
3x10x120kg

Bulgarian Split Squat/Calf Raise

3x6x15kg/10x80kg

Hip Thrust/Calf Raise

20sec hold x20kg/10x80kg
10x20kg/10x80kg
10x30kg/10x80kg

Training -- Friday 15/08/2014

Bench Press/Pull Ups

10x20kg/10xBW
5x40kg/10xBW
3x60kg/8xBW

Using the other uni gym, ie the one that looks so much better, but I never go to it because of reasons. I discovered that the benches here are horrible. Bench itself is too squishy and too low to the ground, and the bar height options are about a foot apart, meaning you either need to have the arms of the average 4 year old, or have longer arms than me, in order to have any chance of setting up appropriately. So, when it came time for actual work sets, I decided to call it quits. Ain't nobody got time for that.

Decline Bench Press/Pull Ups

6x20kg/8xBW
6x40kg/6xBW
6x50kg/6xBW

The last time I did a decline bench press of any variety was in 2009. Maybe even earlier. I remember it feeling much more awkward than this did. This felt better than using the flat benches in this gym. I didn't want to load up with it, though, as there are no safeties on the bench, and if I fail on this, I certainly can't roll the bar to safety.

Incline DBBP/Cable Row

2x8x17.5kg/10x59kg -- These gyms have the weirdest weight increments on their rowing machines.

Push Press/KB Row

5x20kg/8x18kg
5x30kg/8x22kg
5x40kg

Training -- 13/08/2014

Squats

10xBW
10x20kg
5x70kg
3x10x105kg

Pause Squats

3x5x95kg -- Between sets, a younger lifter (in terms of actual age and training age) asked me how I squat so deep, and about my equipment. The girl in the group he was with instantly started applying my squat advice, which was just to go down into a squat stretch and practice being in that position.

SLDL

3x8x95kg

Goodmorning

3x8x55kg

Training -- Mon 11/08/2014

Bench Press/Pull Ups

10x20kg/12xBW
5x40kg/10xBW
3x60kg/8xBW
2x10x65kg/8xBW
8+2x65kg/8xBW

CGBP/Cable Row

3x5x60kg/11x61kg

OHP/Cable Row

3x10x25kg/20x43kg

Training -- Fri 08/08/2014

High Bar Squat

10xBW
10x20kg
10x40kg
5x60kg
5x80kg
3x10x92.5kg

Deadlifts

5x92.5kg
3x10x110kg -- Some very fast, powerful reps at the start of sets 2 and 3. What happens when you properly set up and take the slack out of the bar without being encumbered by fatigue.

Bench Press/Pull Ups

10x20kg/10xBW
5x40kg/8xBW
3x60kg/6xBW
3x6x72.5kg/6xBW

Training -- 06/08/2014

Bench Press/Pull Ups

10x20kg/12xBW -- Haven't done that many pull ups in a while.
5x40kg/10xBW
2x10x62.5kg/8xBW
9x62.5kg/8xBW -- Went for the 10th rep, got stuck at that good old sticking point. My right arm was shaking throughout the set, I lost a lot of tightness between reps towards the end (which I may not have gotten back), and I was fatigued, so missing that last rep and rolling the bar down my stomach could have had any number of causes. That took a lot out of me.

CGBP/Rows

2x7x60kg/12x52kg

OHP/Rows

3x10x22.5kg/12x50kg -- Different rowing machine = different weight stack. Silly increments.

Training -- 04/08/2014

Squats

10xBW
10x20kg
5x60kg
5x80kg
3x10x102.5kg -- Got through that betterer than last week.

Pause Squats

3x5x92.5kg

SLDL 

3x8x92.5kg -- No belt, no chalk, DOH.

Goodmorning/Calf Raise (smith machine) 

3x8x52.5kg/10x80kg -- I'm not sure what the effective weight of the bar in the smith machine is, I just know that I used to use them a lot and could always lift more with them than with a standard bar. So I didn't include the weight of the smith bar; just the added plates.

Training -- Fri-Sat 1-2/08/2014

Friday

Squats

10x20kg
5x40kg
5x60kg
5x80kg
3x10x90kg -- All high bar; not much rest between sets.

Deadlifts

3x10x100kg -- Double-overhand, no chalk, yes belt.

Saturday

Bench Press/Pull ups

10x20kg/10xBW
5x40kg/8xBW
3x60kg/8xBW
3x6x70kg/8xBW

Incline DBBP/Cable Row

2x15x15kg/10x61kg

Push Press/Cable Row

5x20kg/10x61kg
5x30kg/10x61kg
5x40kg/12x52kg
5x40kg/15x43kg
5x40kg/20x34kg

Cable Crossover/Rear Delt Flies

2x10x12.5kg/10x5kg

Barbell Shrugs

3x12x70kg