Week 2 - Bench 31/03/12

MAIN LIFT - BENCH (Round 3)

• 5 x 80kg
• 3 x 90kg
• 4 x 100kg
• 3 x 100kg
• 3 x 100kg

ACCESSORY LIFTS - Dips & Cable Fly's (Superset)

• (BW+20kg) x 8                    6 x 5 plates a side
• (BW+30kg) x 5                    6 x 5 plates a side
• (BW+40kg) x 3                    6 x 5 plates a side
• (BW+20kg) x 8                    10 x 4 plates a side
• (BW+20kg) x 8                    8 x 4 plates a side

Can't believe I did this after just doing a baller cleans session but whatever, still went heavy and was happy with it. Might take tomorrow off cause I'm just a bit exhausted to be honest lewl

Week 2 - Cleans 30/03/12

MAIN LIFT - CLEANS (Round 3)

• 3 complexes x 65kg                           *A complex is a squat clean, into
• 3 complexes x 75kg                             a hang squat clean and jerk
• 10 singles x 85kg (FINAL SET)

ACCESSORY LIFT - Rack Pulls

• 6 x 100kg              *Superset each set with 5 neutral
• 6 x 120kg                grip chins
• 5 x 140kg
• 5 x 150kg              *Ended up rack pulling 140 and lowering it
• 5 x 160kg                to the floor then dead lifting it 3 times
• 3 x 170kg                (I'm a bit of a derp...)
• 3 x 180kg

Back was sore next day, upper back specially - If I had chalk I'm pretty sure I could rack pull something stupid because grip is the only thing that gives in these lifts, oh wells

Week 2 - Military 28/03/12

MAIN LIFT - MILITARY (Round 3)

• 5 x 50kg
• 5 x 57.5kg
• 10 singles x 65kg (<30 seconds rest between reps)

ACCESSORY LIFTS -  Push Press & Barbell Rows

• 60kg x 5                        8 x 60kg
• 70kg x 5                        6 x 70kg
• 80kg x 3                        5 x 80kg
• 85kg x 2                        5 x 80kg
• 90kg x 1, 1, 1, 1, 1        5 x 80kg

Superset each barbell row with sets of bodyweight pull ups

Week 1 - Squats 27/03/12

MAIN LIFT - SQUATS (Round 3)

• 5 x 95kg
• 5 x 110kg
• 5 x 125kg (FINAL SET)

ACCESSORY LIFTS - Trap Deads & Front Squats

• 5 x 120kg              5 x 90kg
• 5 x 130kg              5 x 95kg
• 3 x 140kg              5 x 100kg
• 3 x 140kg              5 x 100kg
• 3 x 140kg              5 x 100kg
• 3 x 140kg
• 3 x 140kg

125kg for 5 felt the best it has in a while, really strong at the bottom and not as hard as it first was back in round 2, trap deads are bitchin'

Week 1 - Bench 25/03/12

MAIN LIFT -  BENCH (Round 3)

• 5 x 75kg
• 5 x 85kg
• 5 x 95kg
• 3 x 105kg (FINAL SET)

ACCESSORY LIFT - Dips & Cable Fly's

• 5 x 20kg              5 x 5 plates a side
• 3 x 30kg              5 x 5 plates a side 
• 3 x 40kg              5 x 5 plates a side
• 3 x 40kg
• 3 x 40kg
• 3 x 40kg

I was supposed to stop at 95 but I decided to get keen, was hard but thats a PB I'm pretty sure. 120kg here I come motherfuckaaaaa

Week 1 - Cleans 23/03/12

MAIN LIFT - CLEANS (Round 3)

• 5 x 60kg (C&J singles)
• 5 x 70kg (C&J singles)
• 10 x 80kg (Cleans only)

ACCESSORY LIFTS (Supersets)

• Lat Rows - 40kg x 6 (each hand) x 3 sets
• Pull Overs - 35kg x 8 x 3 sets
• Bicep Curls (Cable) -  4 plates a side x 6 x 3 sets

Cleans are feeling fantastic, especially after the singles on 90kg in my "deload week"

Week 1 - Military 21/03/12

MAIN LIFT - MILITARY (Round 3)

• 5 x 50kg
• 5 x 55kg
• 7 x 62.5kg (FINAL SET)

ACCESSORY LIFT - Two Hand Dumbell Press & Pull Ups

• 5 x 30kg's (each hand)     8 x BW
• 3 x 32.5kg's                     8 x BW
• 3 x 35kg                          5 x (BW+10kg)
• 3 x 35kg                          5 x (BW+20kg)
• 2 x 35kg                          5 x (BW+20kg)
• 3 x 35kg
• 1 x 35kg

Two handed presses were pretty brutal because I wanted to move up to the 40's but I hurt myself last time so I decided to just have as little rest between sets as possible and try to pump out trips. Bito' trubs..

Week 4 - Squats 18/03/12

DELOAD WEEK - SQUATS (Round 2)

• Really wanted to work on my squat technique as last week didn't feel 100%, worked evenly up in increments of 10kg until I hit 120 x 5 and did 4 sets on that which felt fantastic
• Did 3 sets of 10 front squats on 60kg with a jerk at the end of each set
• Decided to give rack pulls a go;
• 100kg x 8
• 120kg x 5
• 140kg x 5
• 160kg x 5
• 170kg x 3
• 180kg x 2
• No straps no chalk - bros were mirin' the 4 plates a side :)

Week 4 - Bench 16/03/12

DELOAD WEEK - BENCH (Round 2)

• Started off with some light bench, worked up to pause reps on 80kg x 8
• Headed over to dumbell bench and tried my luck with the octagon-looking 45kg monsters, could only really manage 3 reps for 3 sets due to triceps fatigue from the bicep/tricep routine on my cleans workout but still got some good volume
• Finished with cable fly's and some decline weighted pushups

Week 4 - Cleans 14/03/12

"DELOAD WEEK" - CLEANS (Round 2)

• Started with cleans at around 60, moving up to 70,80, jerking some reps, triple front squatting others
• Decided to keen 90kg (what am I doing) and did 3 singles which felt amazing so... yeah
• Played around with front squats, started with 80kg x 5 and moved up to 90,100 then eventually tripled 110kg (what am I doing)
• Superset (3 rounds)
• One Arm Lat Row - 50kg x 5 (each arm)
• Cable Bicep Curls - 4 plates a side x 6 (each arm)
• Tricep Pull Overs - Ezycurl bar + 25kg x 8 
• Probably one of the best workouts I've done yet even though it's my "deload week" so yeah - big weights is big and I'm the dumb kind of keen :))

Week 4 - Military 13/03/12

DELOAD WEEK - MILITARY (Round 2)

• Worked up to 60kg and pressed out some singles/doubles/triples with good form
• Loaded up the neutral grip chins and pull ups to BW+25kg for trips
• Grabbed a few dumbbells and worked my way up to one arm singles on 40kg's
• Stretched out shoulders and arms for 10mins or so
• 11 days till Gamsat..

Week 3 - Squats 10/03/12

MAIN LIFT - SQUATS (Round 2)

• 5 x 112.5kg
• 3 x 122.5kg
• 3 x 132.5kg (FINAL SET)
• 3 x 122.5kg
• 8 x 112.5kg

ACCESSORY LIFT - Trap Bar Deadlift

• 5 x 100kg
• 5 x 110kg
• 5 x 120kg
• 3 x 140kg
• 3 x 150kg
• 3 x 150kg
• 3 x 150kg

Legs were fucked for days, squats feeling ok but getting harder very fast. So happy it's deload week, gamsat is in 12 days bit of trubs.........

Week 3 - Bench 08/03/12

MAIN LIFT - BENCH (Round 2)

• 5 x 80kg
• 3 x 90kg
• 5 x 100kg (FINAL SET)

ACCESSORY LIFTS - Dips & Cable Fly's

• 6 x (BW+20kg)             5 x 5 plates a side
• 5 x (BW+30kg)             6 x 5 plates a side
• 5 x (BW+40kg)             6 x 5 plates a side
• 3 x (BW+40kg)
• 3 x (BW+40kg)
• 10 x (BW+20kg)

Owner of the gym was training some canadian chick and wanted to use dip rack, I was on my last set so they're like "lets use him as an example mmk?". Bust out like 10 of the most perfect dips I've ever done. Bitches be miring'

100 x 5 yerrrrrrrrp

Week 3 - Cleans 07/03/12

MAIN LIFT - CLEANS (Round 2)

• 3 x 65kg (C&J singles)
• 3 x 75kg (C&J singles)
• 8 x 85kg (Cleans only)

ACCESSORY LIFTS;

• One Arm Lat Row - 3 sets of 5 x 45kg (each arm)
• Light "Jerks" - 3 sets of 5 x 60kg
• BW Pull Ups - 3 sets of 10

Week 3 - Military 05/03/12

MAIN LIFT - MILITARY (Round 2)

• 50kg x 5
• 60kg x 3
• 60kg x 3
• 67.5kg x 1,1,1,1,1 (superset each single with 5 pull ups)

ACCESSORY LIFTS - Push Press & Pull Ups

• 80kg x 1              (BW+10kg) x 8
• 85kg x 1,1,1        (BW+20kg) x 5
• 90kg x 1,1,1        (BW+20kg) x 5
• 80kg x 1,1           (BW+20kg) x 5

Decided that the higher up military goes the more pointless it is to continue reps, plus my form is so much better on singles. Pull ups are getting pretty strong, specially when they aren't fresh. This weeks gonna be tough, not looking forward to squats...

Week 2 - Squats 30/02/12

MAIN LIFT - SQUATS (Round 2)

• 3 x 100kg
• 3 x 115kg
• 6 x 125kg (FINAL SET)
• 8 x 90kg
• 8 x 90kg
• 8 x 90kg

Pretty horrible session, was after working all day on my feet then having dinner at parents house and using the garage gym again with thin bar. Could have done more than 6 but outside power cage it's a bit scary