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    Monday 10th December
    -------------------------------------------------------------------

    Warm up: usual

    Sumo Deadlift

    70 x 5
    90 x 4
    110 x 3
    130 x 3
    150 x 2
    <belt on>
    170 x 1
    190 x 4

    Wide Grip T-Bar Row
    55 x 8
    75 x 8,8,8
    ----------------------------------------------------------------------------------

    Comment


      Wednesday 12th December
      -------------------------------------------------------------------

      Warm up: usual

      Box Squat
      Bar x 5
      60 x 3
      80 x 3
      100 x 3
      120 x 3
      <belt on>
      140 x 3
      160 x 3
      180 x 1 *PB*


      Standing Barbell Shoulder Press

      Bar x 5
      40 x 5
      50 x 3
      60 x 1
      <belt on>
      65 x 5,5,5

      Hip Adduction Machine
      115 x 8,8,8

      <supersetted with>

      Hip Abduction Machine
      105 x 8,8,8

      Seated Ab Machine
      75 x 8
      85 x 8,8

      Dumbell Lateral Raise
      10 x 10,10,10

      Trap Bar Shrugs
      100 x 8
      120 x 8,8,8

      Face Pulls
      Something light x 10,10,10
      ----------------------------------------------------------------------------------

      Nice to hit a token PB. It was pretty tough tbh.

      Also good to be getting some shoulder strength back.

      Comment


        Saturday 15th December
        -------------------------------------------------------------------

        Barbell Bench Press (fat bar)
        Bar x 5
        60 x 5
        80 x 3
        90 x 1
        100 x 4
        105 x 2
        110 x 1
        100 x 3
        80 x 8 <all paused>
        60 x 21

        Incline Dumbell Press

        22 x 8
        26 x 8
        32 x 8,8,8

        Machine Flyes
        65 x 10,10,10
        -------------------------------------------------------------------

        Technique is slowly but surely coming back. Hopefully the strength will follow.

        Comment


          I've been unwell the past few days and haven't been eating as much. Also came off the diet as I find it impossible to eat low carb when sick. Although the worst thing about being sick is not being able to go to the gym!

          Waist measurement was 36.5 a week ago and is now 36.9. Weight is floating between 96-97kg. I do feel better 5kg lighter for sure. I'll try to keep my waist around that over christmas and will low carb again properly in the new year.

          Comment


            Saturday 22nd December
            -------------------------------------------------------------------

            Box Squat
            Bar x 5
            60 x 5
            80 x 4
            100 x 3
            120 x 3
            140 x 3
            150 x 3,3

            Barbell Bench Press
            Bar x 5
            60 x 5
            80 x 3
            90 x 1
            100 x 5,5,5
            80 x 6 <all paused>

            Incline Dumbell Press

            20 x 8
            28 x 8
            30 x 8
            34 x 4

            -------------------------------------------------------------------

            Feeling better today.

            Nice to finally get back to 100 for 3 sets of 5.

            Comment


              Sunday 23rd December
              -------------------------------------------------------------------

              Warm up: usual

              Sumo Deadlift
              70 x 5
              90 x 4
              110 x 3
              130 x 3
              150 x 2
              <belt on>
              170 x 1
              190 x 1

              Seated Dumbell Preacher Curl
              12 x 8,8,8

              Wide Grip T-Bar Row
              60 x 8
              80 x 8
              100 x 6
              80 x 8,8

              Barbell Curl with EZ bar
              EZ bar + 20kg x 10,10,10

              Face Pulls
              34 x 12,12,12
              ----------------------------------------------------------------------------------

              Remind me not to try and deadlift the day after box squatting. Hamstrings were very tight.

              Gym now close until Jan 2nd

              Comment


                Wednesday 2nd January
                -------------------------------------------------------------------

                Barbell Bench Press
                Bar x 5
                40 x 5
                60 x 5
                80 x 3
                90 x 1
                100 x 5
                102.5 x 5,5
                80 x 9 <all paused>

                Incline Dumbell Press
                22 x 8
                26 x 8
                32 x 8
                36 x 8,7

                Skull Crushers
                EZ bar + 10kg x 9
                EZ bar + 20kg x 8
                EZ bar + 30kg x 4
                EZ bar + 20kg x 8

                Tricep Pulldown (Rope)
                20 x 8,8,8

                Machine Flye
                55 x 8
                60 x 8,8
                -------------------------------------------------------------------

                Good to get back at it. The Christmas carbs helped a lot today with my strength.

                Low carb again starting tomorrow. I'll throw up some yearly goals by the end of the week. They'll be heavily related to bench and deadlift.

                Comment


                  Monday 4th January
                  -------------------------------------------------------------------

                  Sumo Deadlift
                  70 x 5
                  90 x 4
                  110 x 3
                  130 x 3
                  150 x 2
                  170 x 3
                  190 x 1
                  150 x 5,5

                  Dumbell Preacher Curl
                  14 x 8
                  16 x 6,6

                  Narrow Grip T-Bar Row
                  60 x 8
                  70 x 8
                  80 x 8,8,8

                  Seated Dumbell Hammer Curls

                  12 x 8,8,8

                  Face pulls
                  27 x 12,12,12
                  -------------------------------------------------------------------

                  Went beltless today for a change on deadlifts. Makes a huge difference.

                  Must work on core this year.

                  Comment


                    Monday 7th January
                    -------------------------------------------------------------------

                    Warm up: usual

                    Box Squat
                    Bar x 5
                    60 x 5
                    80 x 5
                    100 x 5
                    120 x 3
                    <belt on>
                    140 x 3
                    160 x 3

                    Standing Barbell Shoulder Press

                    Bar x 5
                    40 x 5
                    50 x 3
                    <belt on>
                    60 x 5
                    65 x 5,5

                    Hip Adduction Machine

                    115 x 8,8,8

                    <supersetted with>

                    Hip Abduction Machine
                    105 x 8,8,8

                    Trap Bar Shrugs
                    100 x 8
                    140 x 8,8,8

                    ----------------------------------------------------------------------------------

                    Grand job. Easing myself back in.

                    Will throw up a look back at 2012 and 2013 goals later.

                    Comment


                      Originally posted by Lurker23 View Post
                      Big 3 Goals 2012
                      Bench - 140
                      Squat - 240
                      Deadlift - 240
                      2012 Progress on Big 3
                      Bench - 125 to 127.5 (+2.5kg)
                      Squat - 220 to 260 (+40kg)
                      Deadlift - 210 to 225(+15kg)

                      Epic fail on bench and DL. Coan Phillipi got me half way there on the DL but it's still pathetic in relative terms to my squat. Didn't do a bench program and benched once in the last 3-4 months of the year due to Smolov.

                      Epic win on squats. You'd easy know they're my favourite. Again, Smolov.

                      I didn't focus on my weak points at all this year so they're the exact same as last year. Mainly must focus on abs, hammies, shoulders and back this year. No excuses

                      Comment


                        Big 3 Goals 2013
                        Bench - 140
                        Squat - 272.5
                        Deadlift - 240


                        If I don't hit those three by next Jan I'm a useless human being.

                        600 pounder on the squat would be nice but other two are way more important.

                        BW press would be nice too so I can post a vid and beat Mellor

                        Comment


                          Originally posted by Lurker23 View Post
                          BW press would be nice too so I can post a vid and beat Mellor
                          Ah, you just keep packing on muscle, makes it feel more like a have a chance.

                          Comment


                            Thursday 10th January
                            -------------------------------------------------------------------

                            Sumo Deadlift

                            70 x 5
                            90 x 4
                            110 x 3
                            130 x 3
                            150 x 2
                            <belt on>
                            170 x 1
                            190 x 5

                            Dumbell Preacher Curl
                            16 x 8,8,6

                            Wide Grip T-Bar Row
                            60 x 8
                            70 x 8
                            80 x 8,8,8

                            Seated Dumbell Hammer Curls

                            14 x 8,8,8

                            Face pulls
                            27 x 10
                            35 x 10,10
                            -------------------------------------------------------------------

                            Almost double BW for 5 reps. Weighing 95.7kg atm.

                            Trying to get 5 reps on that weight for a good while. Feeling strong although low carbing. Still, roll on the feed on Saturday.

                            Comment


                              Saturday 12th January
                              -------------------------------------------------------------------

                              Barbell Bench Press
                              Bar x 5
                              40 x 5
                              60 x 5
                              80 x 3
                              90 x 1
                              100 x 1
                              110 x 2
                              100 x 5,5,4
                              80 x 7,6,5 <all paused>

                              Incline Dumbell Press
                              22 x 8
                              26 x 8
                              30 x 8
                              34 x 7,6,5

                              Skull Crushers
                              EZ bar + 10kg x 8
                              EZ bar + 15kg x 8,8,8

                              Tricep Pulldown (Rope)
                              20 x 8,8,6

                              Machine Flye
                              55 x 8,8,8
                              -------------------------------------------------------------------

                              Bench stills feel rubbish. Never going 4 months without benching again. I'll just have to find some way of fitting it in with Smolov later in the year.

                              Time for some carbs. Nom Nom.

                              Comment


                                Tuesday 15th January
                                -------------------------------------------------------------------

                                Barbell Bench Press
                                Bar x 5
                                60 x 5
                                80 x 3
                                90 x 1
                                100 x 5
                                102.5 x 5
                                105 x 3
                                80 x 8 <all paused>

                                Incline Dumbell Press

                                22 x 8
                                26 x 8
                                30 x 8
                                32 x 8,6
                                ----------------------------------------------------------------

                                Another bench session. Working on technique.

                                Comment


                                  Saturday 19th January
                                  -------------------------------------------------------------------

                                  Sumo Deadlift (Thicker bar by about an inch)
                                  70 x 5
                                  90 x 4
                                  110 x 3
                                  130 x 2
                                  <belt on>
                                  150 x 2
                                  170 x 1
                                  190 x 1
                                  195 x 4

                                  Seated Dumbell Preacher Curl
                                  16 x 8,8,8

                                  Wide Grip T-Bar Row
                                  60 x 8
                                  70 x 8
                                  80 x 8
                                  85 x 8
                                  90 x 8

                                  Face pulls
                                  34 x 10,10,10
                                  -------------------------------------------------------------------

                                  Wanted my usual bar on DL but couldn't wait all day for it. Happyish with the result.

                                  T-Bar getting stronger.

                                  Comment


                                    Monday 20th January
                                    -------------------------------------------------------------------

                                    Warm up: usual

                                    Box Squat
                                    Bar x 5
                                    60 x 5
                                    80 x 5
                                    100 x 5
                                    120 x 3
                                    <belt on>
                                    140 x 3
                                    160 x 3
                                    165 x 3
                                    170 x 3
                                    175 x 3 *PB*

                                    Barbell Bench Press
                                    Bar x 5
                                    40 x 5
                                    60 x 5
                                    80 x 5
                                    90 x 5,5

                                    ----------------------------------------------------------------------------------

                                    Box squatting was very strong today. Best before today was 180 x 1. 175 x 3 was comfortable. Tried some caffeine pills today and perhaps that made a difference or else it was the pancakes and Ben & Jerry's I had for breakfast

                                    Did some light barbell benching just to work on technique.

                                    Almost ready to come off low carb diet. Today's a carb up day. Will do one more week and go from there.

                                    Comment


                                      Wednesday 23rd January
                                      -------------------------------------------------------------------

                                      Barbell Bench Press
                                      Bar x 5
                                      40 x 5
                                      60 x 5
                                      80 x 3
                                      90 x 2
                                      100 x 1
                                      105 x 5
                                      107.5 x 4
                                      100 x 6
                                      82.5 x 8 <all paused>

                                      Incline Dumbell Press
                                      22 x 6
                                      26 x 6
                                      32x 6
                                      36 x 6 *PB*
                                      40 x 4 *PB*
                                      36 x 7

                                      + loads of tricep stuff of secondary importance
                                      ----------------------------------------------------------------

                                      Chest getting stronger while on a cut. Happy.

                                      Comment


                                        Sunday 27th January
                                        -------------------------------------------------------------------

                                        Sumo Deadlift
                                        70 x 5
                                        90 x 4
                                        110 x 3
                                        130 x 2
                                        <belt on>
                                        150 x 2
                                        170 x 1
                                        185 x 1
                                        200 x 2
                                        <anger building>
                                        190 x 5

                                        Seated Dumbell Preacher Curl
                                        16 x 8,8,5
                                        -------------------------------------------------------------------

                                        Made a mess of a third rep attempt on the 200 so punished myself with 190 x 5.

                                        Down to 95.5kg. Have been low carbing it on weekdays and eating what I want on weekends. Seems to be working.

                                        Will be starting a proper benching program soon. Looking forward to some structure again.

                                        Comment


                                          Thursday 31st January
                                          -------------------------------------------------------------------

                                          Barbell Bench Press
                                          Bar x 5
                                          40 x 5
                                          60 x 4
                                          80 x 3
                                          90 x 2
                                          100 x 1
                                          105 x 5,5,5
                                          82.5 x 7 <all paused>

                                          Incline Dumbell Press
                                          32x 6
                                          38 x 6,7

                                          --------------------------------------------------------

                                          Crazy busy atm. Rushed from work to get the session in.

                                          Bench got stronger as the sets went on. Incline feeling better every week too.

                                          Came off the low carb diet on Monday for a week just to take a break. Weighing 95.5kg but look bigger than when I was 102kg. May just carb cycle for a few months as it's working quite well. I'll see how I feel when I start my bench program.

                                          Also going to start proper squatting again this weekend as I miss it terribly. Excited

                                          Comment


                                            Sunday 3rd February
                                            -------------------------------------------------------------------

                                            Warm up: usual

                                            Low Bar Squat
                                            Bar x 5
                                            60 x 5
                                            100 x 5
                                            120 x 3
                                            <belt & wrist wraps on>
                                            140 x 3
                                            160 x 3
                                            180 x 3
                                            200 x 1
                                            180 x 5,5,5

                                            Neutral Grip Pull Ups
                                            BW x 5
                                            BW + 5kg x 5
                                            BW + 10kg x 5,4
                                            BW + 5kg x 2

                                            Dumbell Preacher Curl
                                            15 x 8,6,6

                                            T-Bar Row
                                            80 x 8
                                            90 x 8,7
                                            85 x 8

                                            Face Pulls
                                            27 x 12,12,12

                                            Ab Machine
                                            75 x 8
                                            85 x 8,8
                                            ----------------------------------------------------------------------------------

                                            Testing the water on squats. I was like a newborn giraffe for the first couple of sets. Need a few weeks to get in the groove again and regain stability. Legs are screaming already. Missed that feeling. Also need to get used to my lighter bodyweight.

                                            Doubled up with back to destroy myself. Need pizza and ice-cream now. Nom nom.

                                            Comment


                                              Wednesday 6th February
                                              -------------------------------------------------------------------

                                              Barbell Bench Press
                                              Bar x 5
                                              40 x 5
                                              60 x 4
                                              80 x 3
                                              90 x 2
                                              100 x 1
                                              105 x 5
                                              107.5 x 4,4,3
                                              82.5 x 8 <all paused>

                                              Incline Dumbell Press
                                              26 x 6
                                              30 x 6
                                              34 x 6
                                              38 x 6
                                              40 x 5
                                              --------------------------------------------------------

                                              Enjoyed that. Always nice to get the frustration out.

                                              Comment


                                                Originally posted by Lurker23 View Post
                                                I was like a newborn giraffe ...

                                                ...
                                                200 x 1
                                                180 x 5,5,5
                                                Some giraffe

                                                Comment


                                                  Sunday 10th February
                                                  -------------------------------------------------------------------

                                                  Warm up: usual

                                                  Low Bar Squat (thicker bar)
                                                  Bar x 5
                                                  60 x 5
                                                  80 x 4
                                                  100 x 3
                                                  120 x 3
                                                  140 x 3
                                                  <belt & wrist wraps on>
                                                  160 x 2
                                                  175 x 1
                                                  185 x 3,5,5,5

                                                  Bench Press <all paused>
                                                  Bar x 5
                                                  40 x 5
                                                  60 x 5
                                                  80 x 5,5,5
                                                  ----------------------------------------------------------------------------------

                                                  Felt better than last week but still a long way to go to get the groove back. Using the thicker bar is rather difficult. Felt the bar slipping on the first set so reracked after three. As usual, form got better as the sets went on. I'd give it a 9/10 in terms of exertion. Felt woozy and a bit nauseous after each set. Good to get that feeling back

                                                  Pretty sure my pre-smolov best was 190 5x5 so not too far off that.

                                                  Bit of light pressing for technique work.

                                                  Comment


                                                    Saturday 16th February
                                                    -------------------------------------------------------------------

                                                    Warm up: usual

                                                    Low Bar Squat (oly bar)
                                                    Bar x 5
                                                    60 x 5
                                                    80 x 4
                                                    100 x 3
                                                    120 x 2
                                                    140 x 2
                                                    <belt & wrist wraps on>
                                                    160 x 2
                                                    180 x 1
                                                    190 x 5,5,5

                                                    ----------------------------------------------------------------------------------

                                                    Much better than last week no doubt because the bar this week was the proper oly bar.

                                                    Hoping to get 200 x 5,5,5 in two weeks.

                                                    Comment


                                                      Sunday 17th February
                                                      -------------------------------------------------------------------

                                                      Barbell Bench Press
                                                      Bar x 5
                                                      40 x 5
                                                      60 x 5
                                                      80 x 3
                                                      90 x 2
                                                      100 x 1
                                                      105 x 5
                                                      107.5 x 3
                                                      110 x 3
                                                      80 x 10 <all paused>
                                                      82.5 x 8,8 <all paused>

                                                      Dumbell Preacher Curl
                                                      15 x 8
                                                      16 x 8,8

                                                      Wide Grip T-Bar Row
                                                      60 x 8
                                                      80 x 8
                                                      90 x 8
                                                      85 x 8

                                                      Face pulls (Cable)
                                                      27 x 12,12,12
                                                      --------------------------------------------------------

                                                      Elbow wasn't up to it today after squatting yesterday.

                                                      Quite painful with limited grip strength and restricted control on the descent of the bench press so couldn't push it as much as I wanted to.

                                                      Comment


                                                        Wednesday 20th February
                                                        -------------------------------------------------------------------

                                                        Sumo Deadlift
                                                        70 x 5
                                                        90 x 5
                                                        110 x 4
                                                        130 x 3
                                                        <belt on>
                                                        150 x 2
                                                        170 x 1
                                                        190 x 1
                                                        200 x 3
                                                        150 x 5,5,5 <speed deadlifts>

                                                        Medium Grip T-Bar Row
                                                        60 x 8
                                                        80 x 8
                                                        90 x 8,8,8

                                                        Dumbell Preacher Curl
                                                        16 x 5
                                                        14 x 8,8

                                                        Face pulls (Cable)
                                                        27 x 12,12,12

                                                        + some shoulder prehab stuff
                                                        --------------------------------------------------------

                                                        Felt good to DL after a few weeks off. Quite strong and snappy.

                                                        Comment


                                                          Saturday 23rd February
                                                          -------------------------------------------------------------------

                                                          Barbell Bench Press

                                                          Bar x 5
                                                          40 x 5
                                                          60 x 4
                                                          80 x 3
                                                          90 x 2
                                                          <wrist wraps on>
                                                          100 x 1
                                                          110 x 3
                                                          115 x 3
                                                          120 x 2
                                                          100 x 5
                                                          90 x 8 <all paused>

                                                          Incline Dumbell Press
                                                          30 x 6
                                                          34 x 6
                                                          38 x 6
                                                          40 x bleh, 34 x 4
                                                          --------------------------------------------------------

                                                          Benching confidence growing.

                                                          Comment


                                                            Sunday 24th February
                                                            -------------------------------------------------------------------

                                                            Warm up: usual

                                                            Low Bar Squat (oly bar)
                                                            Bar x 5
                                                            60 x 5
                                                            80 x 4
                                                            100 x 3
                                                            120 x 3
                                                            <belt and wrist wraps on>
                                                            140 x 2
                                                            160 x 2
                                                            180 x 1
                                                            195 x 5,5,5
                                                            ------------------------------------------------------------------------

                                                            Absolutely nailed it. Best I've felt squatting since end of smolov. 2 or more reps left on each set.

                                                            Hopeful for more progress.

                                                            Comment


                                                              Wednesday 27th February
                                                              -------------------------------------------------------------------

                                                              Sumo Deadlift
                                                              70 x 5
                                                              90 x 5
                                                              110 x 4
                                                              130 x 3
                                                              <belt on>
                                                              150 x 2
                                                              170 x 1
                                                              190 x 1
                                                              205 x 1
                                                              155 x 5

                                                              Wide Grip T-Bar Row
                                                              60 x 8
                                                              80 x 8
                                                              90 x 8
                                                              95 x 8

                                                              Seated Dumbell Preacher Curl
                                                              16 x 6,6,6

                                                              Face pulls (Cable)
                                                              30 x 12,12,12

                                                              --------------------------------------------------------

                                                              DLs felt heavy. Wondered why and then realized Sunday probably had an effect on them. Tough to go hard on everything at once.

                                                              Comment


                                                                Saturday 2nd March
                                                                -------------------------------------------------------------------

                                                                Barbell Bench Press
                                                                Bar x 5
                                                                60 x 5
                                                                80 x 4
                                                                90 x 3
                                                                <wrist wraps on>
                                                                100 x 2
                                                                107.5 x 1
                                                                115 x 3,3,3
                                                                100 x 11 *PB*
                                                                85 x 8 <all paused>

                                                                Incline Dumbell Press
                                                                22 x 6
                                                                26 x 6
                                                                32 x 6
                                                                36 x 6
                                                                40 x 4
                                                                --------------------------------------------------------

                                                                Good day. Pretty sure that's a PB on 100. Came out of nowhere too.

                                                                Comment


                                                                  Sunday 3rd March
                                                                  ------------------------------------------------------------------------

                                                                  Warm up: usual

                                                                  Low Bar Squat (oly bar)
                                                                  Bar x 5
                                                                  60 x 5
                                                                  80 x 5
                                                                  100 x 4
                                                                  120 x 3
                                                                  <belt and wrist wraps on>
                                                                  140 x 3
                                                                  160 x 2
                                                                  180 x 1
                                                                  190 x 1
                                                                  200 x 5,5,5
                                                                  ------------------------------------------------------------------------

                                                                  Intense. Put a lot of emotion into it.

                                                                  More left in the tank for sure. Nothing to do but keep on truckin' and see where I get stuck.

                                                                  Comment


                                                                    Saturday 9th March
                                                                    -------------------------------------------------------------------

                                                                    Barbell Bench Press
                                                                    Bar x 5
                                                                    60 x 5
                                                                    80 x 4
                                                                    90 x 3
                                                                    100 x 2
                                                                    <wrist wraps on>
                                                                    110 x 1
                                                                    117.5 x 3,3,3
                                                                    100 x 10
                                                                    90 x 8 <all paused>

                                                                    Incline Dumbell Press
                                                                    26 x 6
                                                                    34 x 6
                                                                    38 x 6
                                                                    40 x 5
                                                                    --------------------------------------------------------

                                                                    I've been altering my bench technique lately in order to get a higher arch and the work is starting to pay off.

                                                                    Not sure but 117.5 3 x 3 is possibly a PB. The third rep of second set was an absolute grinder and got it through sheer stubborness. Got a bit angrier for third set and form stayed strong.

                                                                    Difficult to keep switched on under the bar 100% of the time. It's a skill that's very hard to master.

                                                                    Comment


                                                                      I've also decided I'm going to compete next year. Specifics not known as of yet but it's about time I stepped on the platform.

                                                                      Excited already

                                                                      Comment


                                                                        Sunday 10th March
                                                                        ------------------------------------------------------------------------

                                                                        Warm up: usual

                                                                        Low Bar Squat (oly bar)
                                                                        Bar x 5
                                                                        60 x 5
                                                                        100 x 4
                                                                        120 x 3
                                                                        140 x 2
                                                                        <belt and wrist wraps on>
                                                                        160 x 2
                                                                        180 x 2
                                                                        195 x 1
                                                                        205 x 5,5,5
                                                                        ------------------------------------------------------------------------

                                                                        I didn't want to get out of bed today but that's exactly the time when you have to push hardest. Glad to get it over and done with. Felt sick in between work sets but managed to hold it together.

                                                                        Technically quite good but the 3x5 is starting to wear me out. I'll keep it going until I get stuck though.

                                                                        Comment


                                                                          Thursday 14th March
                                                                          -------------------------------------------------------------------

                                                                          Barbell Bench Press
                                                                          Bar x 5
                                                                          60 x 5
                                                                          80 x 4
                                                                          90 x 3
                                                                          100 x 2
                                                                          <wrist wraps & belt on>
                                                                          110 x 1
                                                                          120 x 3,3,3 *PB*
                                                                          100 x 9
                                                                          80 x 8 <all paused>

                                                                          Incline Dumbell Press

                                                                          26 x 6
                                                                          34 x 6
                                                                          36 x 6
                                                                          40 x 4
                                                                          --------------------------------------------------------

                                                                          Monster PB. It wasn't actually too bad. I had 122.5 3x3 in me for sure. Hopefully that goes without a hitch next week and I can continue to make progress. First time trying a belt whilst benching. Seemed more stable.

                                                                          Nervous about this week's squat session. Have to bring it forward to Saturday due to Paddy's Day. Gym closed Sunday and Monday. Will give it my best shot - 210 3x5. Bring it on!

                                                                          Comment


                                                                            Sunday 16th March
                                                                            ------------------------------------------------------------------------

                                                                            Warm up: usual


                                                                            Low Bar Squat (oly bar)

                                                                            Bar x 5
                                                                            60 x 5
                                                                            100 x 4
                                                                            120 x 3
                                                                            140 x 3
                                                                            <belt and wrist wraps on>
                                                                            160 x 3
                                                                            180 x 2
                                                                            195 x 1
                                                                            210 x 5,5,5 *PB*

                                                                            Dumbell Preacher Curls
                                                                            15 x 8
                                                                            16 x 8,8

                                                                            T-Bar Row
                                                                            60 x 8
                                                                            80 x 8
                                                                            90 x 7

                                                                            Face Pulls
                                                                            34 x 12,12,12

                                                                            Wide Grip Pull-Ups
                                                                            BW x 6,5,4
                                                                            ------------------------------------------------------------------------

                                                                            Token 3x5 PB. I think gruesome is the word I'd use to describe it. I have great deal of mental toughness but that pushed me to the limit. Arms shaking after each set and white as a sheet but probably just the adrenaline. Before rep 15 I was gassing quite bad and my brain was like wtf are you doing? My heart said I'm owning these reps biaatch

                                                                            The 3 tops sets took about 45 mins. Not sure whether I'll try 215 3x5 next week or drop to 3x3 and work from there. I'll see how I feel on the day. There's a fine line between crazy and stupid and I'd rather not cross it. Technique is holding together quite well though so no problems there.

                                                                            Major for nose tork (ammonia salts) today. Pretty much slaps you in the face before you get under the bar. Great stuff.

                                                                            As an aside, it's such a balancing act between getting psyched up for a set and getting so psyched up that your technique suffers. Thankfully I hit the sweet spot today but it's quite easy to overdo it. The mental part of lifting is often ignored but highly interesting!

                                                                            Comment


                                                                              Crazy, crazy squatting!!
                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                              Comment


                                                                                Saturday 23rd March
                                                                                -------------------------------------------------------------------

                                                                                Barbell Bench Press
                                                                                60 x 5,5
                                                                                80 x 4
                                                                                90 x 3
                                                                                100 x 2
                                                                                <wrist wraps & belt on>
                                                                                107.5 x 1
                                                                                115 x 1
                                                                                122.5 x 3,3,2 *PB*
                                                                                100 x 10
                                                                                90 x 7 <all paused>

                                                                                Incline Dumbell Press
                                                                                22 x 6
                                                                                26 x 6
                                                                                30 x 6
                                                                                34 x 6
                                                                                38 x 6
                                                                                40 x 6 *PB*
                                                                                --------------------------------------------------------------

                                                                                Mental mistake on the 3rd set cost me the last rep. Made a balls of the first rep and I knew three was out of the question after that. Just wasn't set up right. Way too soft. Annoyed with myself but will give it another go during the week.

                                                                                Comment


                                                                                  Sunday 24th March
                                                                                  ------------------------------------------------------------------------

                                                                                  Warm up: usual

                                                                                  Low Bar Squat (oly bar)
                                                                                  60 x 5
                                                                                  100 x 4
                                                                                  120 x 3
                                                                                  140 x 3
                                                                                  <belt and wrist wraps on>
                                                                                  160 x 3
                                                                                  180 x 2
                                                                                  200 x 1
                                                                                  215 x 4

                                                                                  Low Bar Squat - Cardio
                                                                                  160 x 16 *PB?*

                                                                                  Ab Rope Pull Down (Cable)
                                                                                  48 x 8,8
                                                                                  55 x 8,8
                                                                                  ------------------------------------------------------------------------

                                                                                  215 set was ridicuously strong but was shaky on the way down and lost my hearing after the first two reps. Felt it a bit in my back too even though I was staying upright. Warning sign. Could've done the fifth rep but I decided to be smart for once. This is a marthon not a sprint. Time to deload.

                                                                                  Going to New York in two weeks so will try for 160 x 20 at some stage before I go. The 16 wasn't too bad.Probably a PB. Obviously I was in a heap after it but not as much as I thought I would be. I'll tape it and see if I can get the holy grail of 20 when fresh.

                                                                                  When I come back I'll work on triples and doubles. Alternating between 3x3 and 2x2 each week. I'll use the weight I hit the 2x2 on for 3x3 the next week. Should be fun.

                                                                                  I say it all the time but I'm ignoring my weaknesses so much. My abs are holding me back and I need to suck it up and start focusing in on them.

                                                                                  Comment


                                                                                    Just throwing this article up here that really hit home with me. The WTF Factor is a great phrase for this mindset.

                                                                                    Really looking forward to reading this guy's stuff.

                                                                                    Originally posted by Drew Donaldson

                                                                                    I’d rather be dead than average.

                                                                                    It sounds morbid, I know. Trust me, it isn’t a call for help or anything like that. The simple fact of the matter is that I can relate to this. I believe this quote is from the late Mike Bell, featured in the documentary Bigger Stronger Faster. Somebody else might have said it at some other point in time, but that’s where I remember it from, so that’s what I’m sticking to.

                                                                                    From time to time, I find myself wondering why we do what we do. Why does “average” represent everything that so many of us don’t want to be? If you are on this website, chances are you want to be the biggest, the strongest, the most ripped, or the most fuckin’ awesome motherfucker on the planet. If not, I would be willing to wager that you, at the very least, want to be really big, really strong, really ripped, or really fuckin’ awesome and motherfuckerly.

                                                                                    I’ve personally always wanted that “freak factor.” I want people to do a double-take when they see me. It’s not a vanity thing at all, at least I think it’s not. It’s more of a “what the fuck?” thing—in the sense that I want people to look at me and say, “what the fuck?!?”

                                                                                    That’s probably why professional wrestling always appealed to me, as it did to a lot of people in my generation. I grew up watching Hogan, Macho Man, and Mr. Perfect. That transitioned to the Rock, Stone Cold, and Triple H, and in more recent years, John Cena and Batista. These guys were big, badass, and larger than life—exactly what I wanted to be.

                                                                                    When I was 18 years old, I decided to make it happen. I found a professional wrestling school, learned the basics, and then traveled the country on my own dime, trying to build a career just like the guys I looked up to. So I traveled, trained, wrestled, ate, slept, and then pressed repeat. Somewhere early on, my love of training really began to take over. I spent time training as a bodybuilder, as a powerlifter, and even tried my hand in strongman training. It was all in the pursuit of being big, badass, and larger than life. All in the pursuit of that “What the Fuck” Factor.

                                                                                    My wrestling and my training not only opened doors for me within the professional wrestling industry, but also within the fitness industry as well. I worked as a personal trainer, wrote diets, sold gym memberships, managed gyms, and even found my way into the VP of Sales position for one of the country’s top sports nutrition companies. And all the while, I was learning—not just about wrestling, but about training.

                                                                                    In 2011, I finally got my contract with WWE. I made it to the top of the mountain and will always look back on the experience fondly. Only a handful of people in the world make it to the level I did, and having achieved that, I will always look upon everything I did in the wrestling industry leading up to that as a job well done. However, not everything has a storybook ending, and earlier this year I parted ways with the company. Terms were good, bridges were not burned, and I know I kicked some fuckin’ ass.

                                                                                    I don’t know what the future will bring as it pertains to professional wrestling, but as it pertains to me, well…I’m just getting started.

                                                                                    My love of training is at an all-time high. I finally have the time to seriously invest in my physique, and after 10 years of striving to learn something new about training/nutrition every day, my knowledge is right alongside my passion. In simpler terms, I’m ready to fuck shit up. I intend to be the first professional wrestler to transition into professional bodybuilding: from the WWE to the IFBB.

                                                                                    So, what is my “WTF” Factor? Why do I do this? What makes me train with the intensity I do and makes me obsess over gathering information? Why is my idea of a “retirement plan” being 280 pounds with a giant, white Santa Clause beard, living in a log cabin in the mountains, collecting guns for the zombie apocalypse, and hunting wild bison for sustenance? I don’t know the “whys.” I only know the “whats.” That is “what” I do—I train. I eat. I recover.

                                                                                    So, now I ask you: What do you do? What is your WTF Factor? Why are you here?

                                                                                    For the next year and beyond, I will rant philosophically about training. I will go into detail about my views on nutrition and the ins-and-outs of everything we do. I will also log my journey and transitions (what will hopefully be both informative and entertaining). I tend to do things a bit differently, as you might have already gathered from my last column. For instance, I’m not a brown rice and tilapia guy. Some of you will love it, and some of you will hate it. But either way, I’m a complete dipshit, and it’ll be an entertaining read. Once I get a little more comfortable here, I’ll probably curse a lot more too. I mean, I curse a lot already, but once I get rolling here, chances are I’ll blow your mind with f-bombs. There’s an added incentive for those of you who enjoy reading gratuitous profanity.

                                                                                    I’ll have photos and videos and shitty wrestling-esque promos as well. Oh, and I’ll set up a P.O. box for death threats and hate mail, just don’t clog my email accounts with it. I need those for regular spam and porn ads.

                                                                                    Comment


                                                                                      Wednesday 27th March
                                                                                      -------------------------------------------------------------------

                                                                                      Barbell Bench Press

                                                                                      40 x 5
                                                                                      60 x 5
                                                                                      80 x 4
                                                                                      90 x 3
                                                                                      100 x 2
                                                                                      <wrist wraps & belt on>
                                                                                      107.5 x 1
                                                                                      115 x 1,1
                                                                                      100 x 9,8

                                                                                      Floor Press
                                                                                      60 x 5
                                                                                      100 x 5
                                                                                      110 x 3

                                                                                      + lots and lots of triceps

                                                                                      --------------------------------------------------------------

                                                                                      Knew I was screwed when I went 100+ and felt the pain in my left elbow. I always get it after a weekend of squatting and benching. It basically means I've no control at the bottom of the press so i can't go as heavy.

                                                                                      Didn't want to train at all today but gym is closed Fri-Mon. Meh made up for it by doing all variations of tricep exercises known to man.

                                                                                      Floor pressed for first time also. That felt weird.

                                                                                      Comment


                                                                                        Saturday 30th March
                                                                                        ------------------------------------------------------------------------

                                                                                        Warm up: usual done @ home

                                                                                        On tour @ Morton Stadium

                                                                                        Low Bar Squat (motherfucking Eleiko bar and plates )
                                                                                        Bar x 5
                                                                                        70 x 5
                                                                                        100 x 4
                                                                                        120 x 3
                                                                                        140 x 3
                                                                                        <belt and wrist wraps on>
                                                                                        160 x 2
                                                                                        180 x 2
                                                                                        <meh didn't like the squat cage switched to a rack and Eleiko platform >
                                                                                        100 x 1
                                                                                        150 x 2
                                                                                        180 x 2
                                                                                        200 x 3
                                                                                        210 x 3
                                                                                        220 x 1

                                                                                        160 x 14

                                                                                        LBS @ 96kg. Gave up a bit early. Quite pathetic as I wanted 20 but will have to attempt when fresh and not at the end of a workout!


                                                                                        ------------------------------------------------------------------------

                                                                                        Yes. It is true. Eleiko bars and plates are all they are cracked up to be. Never felt so comfortable under a squat. No bend in the bar. So much power through the ground on the platform. AMAZING!

                                                                                        Felt a bit like a fish out of water being surrounded by oly lifters but was a lot of fun tearing the place up

                                                                                        As you can imagine I was very excited so wanted to mess about at a heavier weight to see what it was like with a proper bar. 220 was grand could've went heavier but it was the first time for me squatting without a mirror in front of me so played it safe. Felt very natural though. Only thing I wasn't happy with were the racks as it felt like I was in between holes on the rack setup. Quite annoying.

                                                                                        Could've got another couple of reps if I had have tried 160 fresh but had to play around with the access to those simply incredible bars. 14 is 2 less than last week but at least I have something to aim for. Surprised my form looks so good when I'm gasping for air so happy with that.
                                                                                        Last edited by Lurker23; 30-03-13, 16:41.

                                                                                        Comment


                                                                                          Tuesday 2nd April
                                                                                          -------------------------------------------------------------------

                                                                                          Barbell Bench Press

                                                                                          60 x 5
                                                                                          80 x 4
                                                                                          90 x 3
                                                                                          100 x 2
                                                                                          <wrist wraps & belt on>
                                                                                          110 x 1
                                                                                          120 x 1,1 x FU elbow
                                                                                          110 x 3,3,5
                                                                                          100 x 8
                                                                                          90 x 7 <all paused>

                                                                                          --------------------------------------------------------------

                                                                                          Elbow is a mess. Not to self - must bench before squatting or else I can't bench for the rest of the week.

                                                                                          Token workout.

                                                                                          Comment


                                                                                            Sunday 14th April
                                                                                            -------------------------------------------------------------------

                                                                                            Barbell Bench Press
                                                                                            60 x 5
                                                                                            80 x 4
                                                                                            90 x 3
                                                                                            100 x 2
                                                                                            <wrist wraps & belt on>
                                                                                            110 x 3
                                                                                            115 x 3
                                                                                            120 x 3,3,3

                                                                                            Incline Dumbell Press
                                                                                            26 x 6
                                                                                            30 x 6
                                                                                            34 x 6
                                                                                            40 x 8 *PB*
                                                                                            --------------------------------------------------------------

                                                                                            Back from a week in New York this morning. Happy with the outcome considering the overnight flight.

                                                                                            Comment


                                                                                              Saturday 20th April
                                                                                              -------------------------------------------------------------------

                                                                                              Barbell Bench Press

                                                                                              40 x 5
                                                                                              60 x 5
                                                                                              80 x 4
                                                                                              90 x 3
                                                                                              100 x 2
                                                                                              <wrist wraps & belt on>
                                                                                              110 x 2
                                                                                              117.5 x 1
                                                                                              122.5 x 3,3,3 *PB*
                                                                                              100 x 9
                                                                                              90 x 7 straight into 60 x 6 <all paused>

                                                                                              Incline Dumbell Press
                                                                                              26 x 6
                                                                                              30 x 6
                                                                                              34 x 6
                                                                                              38 x 6
                                                                                              40 x bleh
                                                                                              --------------------------------------------------------------

                                                                                              Felt like crap but managed a PB. Missed the final rep the last time @ 122.5kg so progress is progress.

                                                                                              Holed up with a chest infection today which is annoying. Probably shouldn't have done this workout yesterday but sure whatever. I'll be lucky if I train twice a week for the next three weeks due to work and study requirements. If I can, it'll only be at weekends. Part-time training ftl.
                                                                                              Last edited by Lurker23; 21-04-13, 12:01.

                                                                                              Comment


                                                                                                Knowing you, you'll bust out a smolov type death cycle the minute you get over these exams. Personal Bests while suffering with a Chest Infection. Standard.
                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                Comment


                                                                                                  Hey Lurker23,

                                                                                                  First of all thanks for a great thread, very motivational.

                                                                                                  As you seem very experienced I have some short questions for you if you don't mind.

                                                                                                  1. I'm getting back into training again after a long break. I have a background in sports and I'm familiar with most of the basic exercises (not saying I'm any good but at least I've done them before). I'm thinking about going for Bill Starr 5x5 to build strength and lose some body fat. Do you think that it would be a suitable program for me for achieving those goals? I'm 6 feet tall, weighing 210 lbs.

                                                                                                  2. I know they advocate not to change the original program, but as I won't have a spotter available for my bench press sessions, would it be okay to change the barbell bench press for dumbbell bench press?

                                                                                                  Ps. Sorry for high jacking your thread

                                                                                                  Comment


                                                                                                    Thanks for the kind words. See below.

                                                                                                    Originally posted by Badonkadonks View Post
                                                                                                    Hey Lurker23,

                                                                                                    First of all thanks for a great thread, very motivational.

                                                                                                    As you seem very experienced I have some short questions for you if you don't mind.

                                                                                                    1. I'm getting back into training again after a long break. I have a background in sports and I'm familiar with most of the basic exercises (not saying I'm any good but at least I've done them before). I'm thinking about going for Bill Starr 5x5 to build strength and lose some body fat. Do you think that it would be a suitable program for me for achieving those goals? I'm 6 feet tall, weighing 210 lbs.

                                                                                                    Program doesn't really matter tbh once it resembles the basic principles of strength - low reps high intensity. 5x5 is fine for strength building. Big tip - people change their programs way before they should. I'd recommend you start light and work up in small increments each workout. If you get stuck a few workouts in a row on the same weight (which should be months down the line) drop the weight down 10% and work up again. You more than likely just needed a small deload and you'll break smash through that plateau. Most important thing is to pick a program you enjoy and stick with it. Oh and form of course!

                                                                                                    Stripping body fat will be down to your diet.


                                                                                                    2. I know they advocate not to change the original program, but as I won't have a spotter available for my bench press sessions, would it be okay to change the barbell bench press for dumbbell bench press?

                                                                                                    It's fine but I'm a big believer in sticking to a program. Is there nobody you could ask to spot?

                                                                                                    Comment


                                                                                                      Thanks, I really appreciate you taking the time to help out

                                                                                                      Definitely will be starting out light and work my way up. Regarding the form, I might post a video down the line for you experienced guys to critique.

                                                                                                      I'm signing up with a new gym this week so I don't know anyone there, but I guess I could always ask someone if they would be willing to spot.

                                                                                                      Thanks again for your time and good luck with your lifting

                                                                                                      Comment


                                                                                                        Originally posted by Badonkadonks View Post
                                                                                                        Regarding the form, I might post a video down the line for you experienced guys to critique.
                                                                                                        Definitely do. Visual feedback is vital in the learning process.

                                                                                                        Comment


                                                                                                          Saturday 27th April
                                                                                                          -------------------------------------------------------------------

                                                                                                          Barbell Bench Press
                                                                                                          40 x 5
                                                                                                          60 x 5
                                                                                                          80 x 4
                                                                                                          90 x 3
                                                                                                          100 x 2
                                                                                                          <wrist wraps & belt on>
                                                                                                          110 x 2
                                                                                                          117.5 x 1
                                                                                                          125 x 2,2,1
                                                                                                          100 x 9
                                                                                                          90 x 6 <all paused>

                                                                                                          Incline Dumbell Press
                                                                                                          20 x 6
                                                                                                          26 x 6
                                                                                                          32 x 6
                                                                                                          36 x 6
                                                                                                          40 x 6

                                                                                                          Seated Machine Flyes
                                                                                                          67.5 x 8
                                                                                                          77.5 x 8,8
                                                                                                          --------------------------------------------------------------

                                                                                                          Max attempt next Saturday.

                                                                                                          Edit: Weighing in at 94.5kg atm. Lightest I've been in quite a while.
                                                                                                          Last edited by Lurker23; 27-04-13, 16:06.

                                                                                                          Comment


                                                                                                            Sunday 28th April
                                                                                                            -------------------------------------------------------------------

                                                                                                            Low Bar Squat
                                                                                                            60 x 5
                                                                                                            80 x 5
                                                                                                            100 x 5
                                                                                                            <wrist wraps & belt on>
                                                                                                            120 x 10, 20

                                                                                                            --------------------------------------------------------------

                                                                                                            Going to work up the twenty reppers over the coming weeks. Fits in perfect with my schedule as it doesn't take too long but is still a challenge.

                                                                                                            I wanted to do 120 for one set of 20 but I was using the thicker bar and got an awful rack out on the first set. Threw it back in after 10 in digust. Regrouped for a few mins and gave it another go.

                                                                                                            More difficult than I expected. Felt a bit sick afterwards but managed not to throw up. I really didn't want to waste my breakfast.

                                                                                                            Comment


                                                                                                              Saturday 4th May
                                                                                                              -------------------------------------------------------------------

                                                                                                              Barbell Bench Press
                                                                                                              60 x 5
                                                                                                              80 x 4
                                                                                                              90 x 3
                                                                                                              100 x 2
                                                                                                              <wrist wraps & belt on>
                                                                                                              110 x 2
                                                                                                              117.5 x 1
                                                                                                              125 x 1
                                                                                                              130 x 1 *PB*
                                                                                                              135 x Fail
                                                                                                              100 x 5,5 <all paused>
                                                                                                              --------------------------------------------------------------

                                                                                                              2.5kg PB. Went up quite easily for a max attempt. Not an absolute grind.

                                                                                                              Felt so good I said I'd give the 135 a shot. Probably should've banked the 132.5 but thought I could will up 135. Got a third of the way up and ran out of gas. Usually I can push through the sticking point with the big heart but not this time.

                                                                                                              Plenty of work to be done. Ed Coan bench cycle in June should bring me close to 140 by year end. It would be nice to have a respectable bench!

                                                                                                              Comment


                                                                                                                Sunday 5th May
                                                                                                                -------------------------------------------------------------------

                                                                                                                Low Bar Squat
                                                                                                                60 x 5
                                                                                                                80 x 5
                                                                                                                105 x 5
                                                                                                                <wrist wraps & belt on>
                                                                                                                125 x 20

                                                                                                                --------------------------------------------------------------

                                                                                                                Much easier than last week. Smooth and quick.

                                                                                                                Comment


                                                                                                                  Saturday 11th May
                                                                                                                  -------------------------------------------------------------------

                                                                                                                  Barbell Bench Press
                                                                                                                  <all paused>
                                                                                                                  60 x 5
                                                                                                                  80 x 3
                                                                                                                  90 x 2
                                                                                                                  100 x 1
                                                                                                                  <wrist wraps & belt on>
                                                                                                                  110 x 4
                                                                                                                  105 x 6,6

                                                                                                                  Incline Dumbell Bench Press
                                                                                                                  25 x 6
                                                                                                                  30 x 6
                                                                                                                  36 x 6
                                                                                                                  40 x 6
                                                                                                                  --------------------------------------------------------------

                                                                                                                  Worked on all pauses today. Obviously much harder than touch and go. I like them better though as you have to have total control of the bar.

                                                                                                                  Comment


                                                                                                                    Thought you'd appreciate this:

                                                                                                                    Mark Bell & Brandon Lilly talk about the mindset of a lifter, savagery ensues.Many Clips Courtesy of Supertraining.tv and the PowerProjectSongs:One (Cover) -...
                                                                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                    Comment


                                                                                                                      I have that on my ipod Lloyd and listen to it every single day. Still gives me the chills each time.

                                                                                                                      Comment


                                                                                                                        Wednesday 15th May
                                                                                                                        -------------------------------------------------------------------

                                                                                                                        Low Bar Squat
                                                                                                                        60 x 5
                                                                                                                        80 x 4
                                                                                                                        100 x 4
                                                                                                                        <wrist wraps & belt on>
                                                                                                                        120 x 5
                                                                                                                        140 x 19 x djakghasdhg;asfgh;krhklrghlkashgklasdhgkasdhglk;hg k;lhsaghka
                                                                                                                        <catches breath for a few minutes>
                                                                                                                        140 x 10

                                                                                                                        --------------------------------------------------------------------

                                                                                                                        Got sick messing about with light weight so went for a 20 repper that I thought would be difficult. Gassed at 12. Couldn't catch my breath after 15, squeezed out another 4 and reracked after 19.

                                                                                                                        I'm such a fucking wimp. Should've just went for the last one. What's the worst that could've happened? Funny thing is I had at least another 7 or 8 reps in my legs but just literally couldn't get any air in.

                                                                                                                        The good thing is I came up with a new rule. The wimp rule states that for every rep I miss on a 20 repper, I've to do another 10 reps. That should ingrain the correct breathing technique in my mind very quickly.

                                                                                                                        The set of 10 was nasty so hopefully I'm a quick learner....

                                                                                                                        Comment


                                                                                                                          Saturday 18th May
                                                                                                                          -------------------------------------------------------------------

                                                                                                                          Barbell Bench Press
                                                                                                                          <all paused>
                                                                                                                          60 x 5
                                                                                                                          80 x 4
                                                                                                                          90 x 3
                                                                                                                          <wrist wraps & belt on>
                                                                                                                          100 x 2
                                                                                                                          107.5 x 5,5,6

                                                                                                                          Incline Dumbell Bench Press
                                                                                                                          26 x 6
                                                                                                                          32 x 6
                                                                                                                          36 x 6
                                                                                                                          40 x 6
                                                                                                                          44 x 4 *PB*

                                                                                                                          <trisetted the following with no break>

                                                                                                                          Machine Flyes
                                                                                                                          75 x 8,8
                                                                                                                          70 x 8

                                                                                                                          Hip Adduction Machine
                                                                                                                          115 x 8,8,8

                                                                                                                          Hip Abduction Machine
                                                                                                                          105 x 8,8,8
                                                                                                                          --------------------------------------------------------------

                                                                                                                          Felt very strong today. No problems.

                                                                                                                          Feels good moving up to the 44s on the incline bench.

                                                                                                                          Comment

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