Week 3 - Military 31/01/12

MAIN LIFT - MILITARY

• 5 x 47.5kg
• 3 x 57.5kg
• 7 x 65kg (FINAL SET)

ACCESSORY LIFTS
Pull Ups, One Arm Shoulder Press & One Arm Lat Row

• 6 x BW+10kg         22.5kg x 5 (each hand)     50kg x 5 (each hand)
• 5 x BW+20kg         32.5kg x 3 (each hand)     50kg x 5 (each hand)
• 3 x BW+25kg         40kg x 1 (each hand)        50kg x 5 (each hand)
• 3 x BW+25kg         45kg x 0, 0 (right hand only)
• 5 x BW+20kg         40kg x 2 (each hand)
• 6 x BW+10kg         40kg x 2 (each hand)

Back in action today - joined a new gym with new equipment including olympic bars/weights and new shoes and dip belt.  Was sick, pretty sure I'm gonna get some decent gains very soon.

Week 2 - Squats 25/01/12

MAIN LIFT - SQUATS

• 3 x 95kg
• 3x 107.5kg
• 7 x 122.5kg (FINAL SET)

ACCESSORY LIFTS - Sitting Leg Raises & Biceps Curls (Barbell)

• 10 x 50kg                 8 x 35kg superset with 5 x (BW+10kg) rope chins
• 10 x 50kg                 8 x 35kg superset with 5 x (BW+10kg) rope chins
• 10 x 50kg                 8 x 35kg superset with 5 x (BW+10kg) rope chins
  

End of Week 2 of the program - very glad I didn't mess up the order this week cause doing bench-military-cleans-bench was an absolute killer. Squats feeling strong. Week 3's the big one, inc lifts.

Week 2 - Bench 23/01/12

MAIN LIFT - BENCH

• 3 x 72.5kg
• 3 x 82.5kg
• 8 x 92.5kg (FINAL SET)

ACCESSORY LIFT - Decline Dumbell Press

• 10 x 37.5kg (each hand)
• 10 x 37.5kg (each hand)
• 8 x 37.5kg (each hand)

Week 2 - Cleans 22/01/12

MAIN LIFT - CLEANS

• 3 x 60kg                                     *Did 10 singles on 77.5kg making sure
• 3 x 67.5kg                                    technique was good, 30-60 seconds rest
• 10 x 77.5kg (FINAL SET)*      between each rep

ACCESSORY LIFT - Light Front Squats & Rope Chins

• 80kg x 5                                          BW x 10
• 80kg x 5                                          BW x 8
• 80kg x 5                                          BW x 6

Week 2 - Military 20/01/12

MAIN LIFT - MILITARY

• 3 x 47.5kg
• 3 x 55kg
• 7 x 60kg (FINAL SET)

ACCESSORY LIFTS - One Arm Dumbell Press & One Arm Lat Rows

• 22.5kg x 8 (each arm)                          5 x 42.5kg (each arm)
• 32.5kg x 3 (each arm)                          6 x 42.5kg (each arm)
• 37.5kg x 1 (each arm)                          5 x 45kg (each arm)
• 40kg x 1 (each arm)                             5 x 47.5kg (each arm)
• 42.5kg x 1 (each arm)

Chest still very sore from bench/incline dumbells but accessory lifts went well, smashing the dumbells.

Week 1 - Bench 18/01/12

MAIN LIFT - BENCH

• 5 x 67.5kg
• 5 x 77.5kg
• 10 x 87.5kg (FINAL SET)

ACCESSORY LIFT - Incline Dumbell Press & Dips + Rope Chins

• 8 x 32.5kg  (each hand)                10 x BW Dips superset 5 x BW  Chinup
• 5 x 37.5kg  (each hand)                10 x BW Dips superset 5 x BW  Chinup
• 5 x 40kg  (each hand)                   10 x BW Dips superset 5 x BW  Chinup
• 6 x 37.5kg (each hand)

Should probably have done weighted dips but my triceps were pretty dead from the other lifts. Final lift of week 1 and the programs feeling good, got high hopes for my 2012 goals. Keen up!

Week 1 - Squats 16/01/12

MAIN LIFT - SQUATS

• 5 x 87.5kg
• 5 x 100kg
• 10 x 115kg (FINAL SET)

ACCESSORY LIFT - Romanian Dead Lift

• 8 x 50kg
• 8 x 60kg
• 8 x 70kg (3 SETS)

Worked out with T so after these I did a superset of push ups (incline/normal/decline) with pull overs (easy curl bar + 30kg). Squats felt easy.

Week 1 - Cleans 15/01/12

MAIN LIFT - CLEANS

• 5 x 55kg
• 5 x 65kg
• 5 x 72.5kg (FINAL SET)

ACCESSORY LIFTS - Chin Ups & One Arm Lat Rows

• BW x 10                               5 x 42.5kg (each arm)
• (BW+5kg) x 8                      5 x 42.5kg (each arm)
• (BW+10kg) x 8                    5 x 42.5kg (each arm)
• (BW+15kg) x 6
• (BW+20kg) x 5

Week 1 - Military 12/01/12

MAIN LIFT - MILITARY

• 5 x 45kg
• 5 x 50kg
• 9 x 57.5kg (FINAL SET)

ACCESSORY LIFTS - Pull Ups & One Arm Dumbell Press

• BW x 10                              25kg x 5 (each hand)
• (BW+5kg) x 9                     30kg x 5 (each hand)
• (BW+10kg) x 8                   35kg x 3 (each hand)
• (BW+15kg) x 6
• (BW+20kg) x 5

Goals for 2012

As of the 9th of January - 2012 I will have commenced the 5.3.1 program

My goals for this program is to start organising my training so that it's not so all over the place and also the try and increase my max lifts on all of the big 4 (squat/military/bench/deads). However I've decided to replace deads with a full clean (clean+front squat) because I'm really enjoying olympic lifting and reckon it's about high time I get good at it. Keen up - big weights is big :)

Military - 85kg                                                 Bench - 125kg
Squat - 170kg                                                   Dead-lift - 180kg
Clean - 110kg                                                   Power Clean - 100kg
One arm DB press - 47.5kg                         Two handed DB clean/press - 42.5kg
Pull ups (Weighted) - BW + 40kg                  Pull ups (BW) - BW x 20

My aim is to hit at least 5 of these goals I've set out - so lets see how this goes.

spreadsheet