13/03/10
Front Squat
135x5x5
Incline Db Press
50x7
45x6,6,5
Row
63kgx5x5
15/03/10
Deadlift
120kgx5x3
108kgx5x2
Press
85lbs
5,5,5,5,3
Neutral Chins
+35x5x3
+15x5x2
17/03/10
Front
145x5,3
130x5,5,5
Rdl
85kgx6,8,8
Dodgy form
Reverse Lunge
35'sx8x3
Band Goodmorning
2x12
18/03/10
Press
88x5x3
Chins
+40x5x3
SSx3
Chins
Dips
Back Ext x3
23/03/10
Front
140x5x3
Press
92x5x3
Dead
295x3
275x4
little to ambitious with the weight here, just wanted a single set of 5
Chins
+45 5,5,4
25/03/10
felt pretty shitty today, just tried out "speed" stuff for everything, knew i wasn't going to be able to do much else. got the idea for it from jv askem article, its 5x5 with 60% and 1 minute rests.
Front 5x5
105x5x5
Press
70x5x5
Dead
90kgx1x15
Chins
Bdwx5x5
Felt much better afterwards.
27/03/10
Front
135x5x2
145x5
wanted to do 145x5x3 but the first set of 145 was real ugly
Press
80x5,4,5
these sucked
Chins
+47.5x4
+45 x5,5
this was actually an increase from last workout since i realized i once wearing shoes when i did it last
Bought a pair of weighlifting shoes, first workout using them, felt awesome for the squats.
29/03/10
Squat
155x5x3
Bench
125x5x3
Deadlift
115kgx5
Overdoing this
Chins
3xfailure
31/03/10
Squat
165x5x3
Press
75x5x3
Chins
11,7,6
Back Ext
Bdwx10
+25x10x4
Just putting this down in writing so that I stop altering stuff
Alternating workouts
A
Squats 3x5
Bench 3x5
Row 3x5
B
Front 3x5
Press 3x5
Deadlift 1x5/ Speed Deadlift 15x1@60%
Chins 3x5
05/04/10
Squat
165x5x3
Bench
130x5x3
Row
65kgx5x3
07/04/10
Front
130x5x3
Press
85x5
80x5x2
Couldnt deadlift due to exams going on at gym, gonna do it next day instead did
Chins 3x12
Back Ext 5x10
09/04/10
Squat
170x5x3
*push hips back more
Bench
135x5x3
12/04/10
Front
135x5x3
Press
85x
Dead
105x5
14/04/10
Squat
175x5x3
Bench
137.5x5x3
Inverted Rows
3x
Back Ext
+10kgx3
16/04/10
Front
140x5x3
Press
85x5,4,3
Dead
110kgx4