Week 2 - Bench 29/02/12

MAIN LIFT - BENCH (Round 2)

• 3 x 75kg
• 3 x 85kg
• 8 x 95kg (FINAL SET)

ACCESSORY LIFTS - Dips

• 5 x (BW+20kg)
• 5 x (BW+30kg)
• 5 x (BW+40kg)
• 3 x (BW+45kg)
• 6 x (BW+20kg)

SUPERSET: Cable Fly's (8 reps w/ 5 plates a side)

                      Tricep Pull Overs (8 reps w/ Bar+25kg)

Strong set after a really solid cleans session so hopefully I can keep up the energy for squats tomorrow. 100kg x 5 Bench is looking pretty possible atm :)

Week 2 - Cleans 27/02/12

MAIN LIFT - CLEANS (Round 2)

• 5 x 52.5kg (C&J singles)
• 3 x 62.5kg (C&J singles)
• 3 x 72.5kg (C&J singles)
• 10 x 82.5kg (Clean singles)

ACCESSORY LIFT - Romanian Dead Lift, Pull Ups & Seated Row

• 8 x 75kg                                     5 x (BW+20kg)      5 x 77.5kg
• 8 x 85kg                                     5 x (BW+20kg)      6 x 72.5kg
• 6 x 95kg (wish I had chalk...)    12 x BW                 6 x 72.5kg

Had a session on my last day in Melbourne (26/02/12), they actually had 35kg dumbells and my neck was fully healed so I did two handed shoulder press singles about 12 times then chest pressed them and did some dicky flies/tricep crap. Cleans were explosive, bro's were mirin' yerrrrp

Week 2 - Military 21/02/12

MAIN LIFT - MILITARY (Round 2)

• 3 x 50kg
• 3 x 55kg
• 6 x 62.5kg (FINAL SET)

ACCESSORY LIFT - Pull Ups & Two Arm Shoulder Press

• 5 x (BW+10kg)         5 x 25kg (each arm)
• 5 x (BW+20kg)         3 x 30kg (each arm)
• 3 x (BW+25kg)         3 x 35kg (each arm)
• 3 x (BW+30kg)         3 x 35kg (each arm)
• 10 x BW                    0 x 40kg (each arm)
•                                   3 x 35kg (each arm)

Did the workout at 7:30am so the flare for the military reeeeeally wasn't there, but energy peaked in pull ups and onto shoulders until I tried 40's and twinged the OTHER side of my neck. Fml.

Week 1 - Squats 18/02/12

MAIN LIFT - SQUATS (Round 2)

• 5 x 90kg
• 5 x 105kg
• 10 x 120kg (FINAL SET)

ACCESSORY LIFTS - Trap Bar Deadlift & Front Squats                     

• 5 x 100kg                       5 x 75kg
• 5 x 120kg                       5 x 75kg
• 5 x 130kg                       5 x 75kg
• 3 x 140kg
• 1,1,1 x 150kg

Legs are gonna be sore tomorrow... almost vommed mid 120kg set but pumped out ass to grass reps like a maddo. big weights is big

P.S. Had a patient today called Mitchell Reginald and the other day one called Reginald Charles : >

Week 1 - Bench 16/02/12

MAIN LIFT - BENCH (Round 2)

• 5 x 70kg
• 5 x 80kg
• 10 x 90kg (FINAL SET)

ACCESSORY LIFTS - Dips, Cable Fly's & Dumbell Bench

• 5 x (BW+20kg)       5 x 5 Plates each side         5 x 35kg
• 5 x (BW+30kg)       5 x 5 Plates each side         5 x 40kg
• 3 x (BW+40kg)       5 x 5 Plates each side         5 x 35kg
• 3 x (BW+40kg)
• 3 x (BW+40kg)
• 10 x BW

I think I've actually surprised myself by how well I've stuck to the program and as a result I think these yearly goals I've set are pretty achievable. Bench felt solid as a rock, dips aswell. Anything after that my triceps are too fucked but yeah, awesome sesh : >

Week 1 - Cleans 15/02/12

MAIN LIFT - CLEANS (Round 2)

• 5 x 57.5kg C&J singles
• 5 x 67.5kg C&J singles
• 8 x 77.5kg Clean singles (FINAL SET)

ACCESSORY LIFT - Romanian Dead Lift

• 8 x 60kg superset with 8 x BW chins
• 8 x 70kg superset with 8 x BW chins
• 8 x 80kg superset with 8 x BW chins

Gym closed at 8pm so had to cut my workout short. Cleans were feeling solid, getting into a good rhythm with them, jerked up all my reps before the final set.

Week 1 - Military 13/02/12

MAIN LIFT - MILITARY (Round 2)

• 5 x 45kg
• 5 x 52.5kg
• 10 x 60kg (FINAL LIFT)

ACCESSORY LIFTS - Push Press, Pull Ups & One Arm Shoulder Press

• 5 x 80kg          5 x BW (in between presses)  5 x 20kg
• 3 x 85kg          5 x (BW+10kg)                      1 x 40kg (each arm)
• 1 x 90kg           3 x (BW+20kg)                      1 x 40kg (each arm)
• 0 x 95kg           3 x (BW+20kg)                      0,0 x 45kg (each arm)
• 1 x 95kg          3 x (BW+20kg)                      1 x 45kg (right arm only)
• 1 x 95kg          3 x (BW+20kg)                      2 x 40kg (each arm)

Pretty much broke every record I had in shoulders so yeah, good sesh :)

Week 4 - Squats 12/02/12

MAIN LIFT - SQUATS

• 10 x 60kg
• 10 x 70kg
• 10 x 80kg
• 10 x 90kg 
• 10 x 100kg

ACCESSORY LIFTS;

• Bottom Position Squats - 5 sets of 6 reps with 60kg, done in power rack
• Pull Ups/Chin Ups - Bunch of reps because I was bored

Went to Phil's new gym FIT N FAST for this session, wasn't very impressed and didn't want to stay for long, deload week is over time to start lifting herp a derp.

Week 4 - Bench 11/01/12

MAIN LIFT - BENCH (Pause reps off power rack)

• 8 x 50kg
• 8 x 62.5kg
• 10 x 72.5kg

ACCESSORY LIFTS - Cable Fly's, Dips & Light Dumbell Press

• 8 x 4 Plates each arm          10 x (BW+20kg)           8 x 30kg's
• 8 x 4 Plates each arm          10 x (BW+20kg)           8 x 30kg's
• 8 x 4 Plates each arm            9 x (BW+20kg)           8 x 30kg's

Running out of ideas for deload week, very bored atm can't wait to get into next cycle, trying to take it easy all this week in the gym.

Week 4 - Cleans 09/02/12

MAIN LIFT - CLEANS

• 10 singles x 60kg (5 of them with a jerk)
• 10 singles x 60kg (5 of them with a jerk)
• 10 singles x 60kg (5 of them with a jerk)

ACCESSORY LIFTS;

• Chin Ups; BW x 10
• Neutral-Grip Chin Up; BW x 10
• Pull Ups; BW x 10
• One Arm Lat Rows - 3 sets of 10 with 40kg

Did some rando dicky bicep curls, barbell and dumbells (felt so dumb even though gym was empty that I stopped and walked home herp a derp i love deload week). Cleans felt awesome.

Week 4 - Military 07/02/12

MAIN LIFT - MILITARY

• 10 x 35kg
• 10 x 40kg
• 8 x 50kg

ACCESSORY LIFTS:

• Power Clean & Jerk - 3 sets of 5 singles on 60kg superset with;
• Body Weight Pull Ups - 3 sets of 8
• High Incline Dumbell Press - 3 sets of 6 on 30kg superset with;
• Tricep Pull Overs - 3 sets of 6 on 30kg + olympic easy curl bar

Just derp'd around the gym looking for shit to do, finally decided that doing a deload week was probably a smart idea so I'm just gonna make up rando exercises to do. Herp a derp!

Week 3 - Squats 05/02/12

MAIN LIFT - SQUATS

• 5 x 100kg
• 3 x 115kg
• 5 x 127.5kg (FINAL SET)
• 10 x 75kg
• 10 x 75kg
• 10 x 75kg
• 10 x 75kg
• 10 x 75kg

ACCESSORY EXERCISES - Skipping & Boxing

• ~100 skips into 3 mins of boxing for 3 sessions

Read the 5-3-1 ebook, apparently doing 5 sets of 10 on 50% your max can give you fantastic benefits and since I don't really like many accessory lifts for squats, this sounds good.

Week 3 - Bench 03/02/12

MAIN LIFT - BENCH

• 5 x 77.5kg
• 3 x 87.5kg
• 6 x 97.5kg (FINAL SET)

ACCESSORY LIFTS - Dumbell Bench Press, Dips & Chin Ups

• 8 x 30kg          BW x 8                       BW x 10
• 5 x 40kg          (BW+10kg) x 5          (BW+10kg) x 8 
• 3 x 45kg          (BW+20kg) x 5          (BW+20kg) x 5  
• 5 x 40kg          (BW+30kg) x 5
• 5 x 40kg          (BW+40kg) x 3

Bought a real belt today from south side fitness like a bawce, gonna use it for squats tommoz. Did 3 x 40kg   dips, personal best! wasbig.

Week 3 - Cleans 02/02/12

MAIN LIFT - CLEANS

• 5 x 65kg
• 3 x 72.5kg
• 8 singles x 80kg (FINAL SET)

ACCESSORY LIFTS - Romanian Dead Lift & Front Squats

• 8 x 60kg                     5 x 80kg
• 6 x 70kg                     5 x 80kg
• 6 x 80kg                     5 x 80kg
• 6 x 80kg
• 5 x 80kg

Olympic bar is amazing, cleans are coming off so much smoother. Been doing 3 mins ergo row for a warm-up each session which has been good. Threw in some neutral grip chins and was pausing at the bottom of the front squats, bench tommoz mahhhhhh