8/9/12

BW = 182#

BB Military Press
5 x 70#
5 x 90#
5 x 110#

5 x 120#
5 x 110#
5 x 100#

Accessory work:
DB Military Press
5 x 10 x 20#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 40#

Fatman Pull-ups
5 x 10 x BW

Prowler high-bar pushes
5 x 40 yards x 90#

10/9/12

BW = 182#

Deadlift
5 x 140#
5 x 190#
5 x 210#

5 x 230#
5 x 280#
5 x 300#
3 x 320#
1 x 370#
1 x 320#
1 x 320#
1 x 320#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 60#

Prowler high-bar pushes
5 x 40 yards x 90#

12/9/12

BW = 182#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#

5 x 190#
1 x 220#
1 x 220#
1 x 220#

Accessory work:
Close-grip BB Bench press
3 x 10 x 140#

DB Bench
5 x 10 x 35#

Facepulls
5 x 10 x 42.5#

DB Tricep extensions
5 x 10 x 50#

Pull-ups
5 x 10 x BW

Prowler high-bar pushes
5 x 40 yards x 90#

14/9/12

BW = 183#

Squat
Warm up:
5 x 140#
5 x 190#
5 x 220#

Work sets:
5 x 230#
5 x 280#
3 x 300#
1 x 320#
1 x 340#
1 x 340#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

Prowler high-bar pushes
5 x 40 yards x 180#

after a refreshing holiday in some SEA nations, i'm back to the cold cold weather and it's time to pick up where i left off for those 4 weeks. band work and stretches were the bulk of my vacation time workout to promote recovery and damn, i'm ready to get back into my daily grind.

let's start with a week of deloading to prime the body back into the grind.

16/10/12

BW = 175#

BB Military Press
5 x 70#
5 x 90#
5 x 110#
5 x 90#
5 x 70#
5 x 70#
5 x 70#

Accessory work:
DB Military Press
5 x 10 x 15#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 40#

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

17/10/12

BW = 175#

Deadlift
5 x 140#
5 x 160#
5 x 180#
5 x 210#
5 x 260#
5 x 280#
5 x 260#
5 x 210#
5 x 180#
5 x 160#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

BB Curls
5 x 10


managed to drop weight to stay within the weight class of 82.5kg where entrants weighing 75.01kg to 82.5kg are allowed to enter. looking at the results from past meets for this particular federation, i'll need to improve my squat more. goal in sight.

19/10/12

BW = 175#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#
5 x 140#
5 x 140#
5 x 140#
5 x 160#
2 x 180#

Accessory work:
DB Bench
5 x 10 x 45#

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

Incline DB flies
5 x 10 x 15#


This is what happens when you read new articles, why the volumes?! Note to self, stick to the plan ffs!

20/9/12

BW = 175#

Squat
5 x 140#
5 x 160#
5 x 190#
5 x 210#
5 x 240#
5 x 270#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

Walking @ 3mph for 20 mins

3 in 1 update. squat day is pending (it's today! joy).

22/10/12

BW = 175#

BB Military Press
5 x 70#
5 x 80#
5 x 90#
3 x 110#
3 x 120#
3 x 120#*

Accessory work:
DB Military Press
5 x 10 x 35#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 8 (whatever weight that translates to...)

Tricep Extensions
5 x 10 x 40#

*the cold must be affecting my press. was supposed to go for 140# but just couldn't lockout. cutting back the weights and building it back up again.

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

23/10/12

BW = 175#

Deadlift
5 x 140#
5 x 180#
5 x 210#
3 x 240#
3 x 270#
3 x 310#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

BB Curls
5 x 10

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

25/10/12

BW = 175#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#
3 x 150#
3 x 170#
3 x 190#

Accessory work:
Speed Bench*
5 x 10 x 35#

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

Incline DB flies
5 x 10 x 15#

*took out the DB benches as it seem to have a negative carryover to the main press. back to speed benches and working back up.

26/10/12

BW = 175#

Main lift:
Squat
5 x 140#
5 x 160#
5 x 190#
3 x 210#
3 x 250#
4 x 280#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

Walking @ 3mph for 20 mins

Truck Tire Flips x 6 flips

This post has been edited by whatdamn: Oct 28 2012, 12:12 PM

29/10/12

BW = 178#

BB Military Press
5 x 70#
5 x 80#
5 x 90#
5 x 110#
3 x 120#
1 x 130#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 10

Tricep Extensions
5 x 10 x 45#

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

30/10/12

BW = 178#

Deadlift
5 x 140#
5 x 180#
5 x 210#
5 x 250#
3 x 290#
3 x 320#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

Tyre Flips (300lb* truck tire)
6 x 5

*approximate weight of 21L-24 truck tire.

1/11/12

BW = 178#

Main lift:
Bench press
5 x 100#
5 x 120#
5 x 140#
5 x 170#
3 x 190#
1 x 210#

Accessory work:
Speed Bench
5 x 10 x 35#

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

Incline DB flies
5 x 10 x 15#

DB Bench
5 x 10 x 30#

This post has been edited by whatdamn: Nov 5 2012, 12:25 PM

2/11/12

BW = 178#

Main lift:
Squat
5 x 140#
5 x 160#
5 x 190#
5 x 230#
3 x 270#
3 x 300#

Accessory work:
Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

5/11/12

BW = 178#

BB Military Press
5 x 70#
5 x 80#
5 x 90#
5 x 100#
5 x 110#
5 x 120#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 10

Tricep Extensions
5 x 10 x 45#

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

7/11/12

BW = 178#

Deadlift
5 x 140#
5 x 190#
5 x 230#
5 x 280#
5 x 300#
5 x 320#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 35#

Tyre Flips
6 x 5

after a week of deload, back to work.

13/11/12

BW = 178#

BB Military Press
5 x 45#
5 x 70#
5 x 90#
5 x 90#
5 x 110#
5 x 120#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Pulldowns
5 x 10 x Plate no. 10

Tricep Extensions
5 x 10 x 45#

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

14/11/12

BW = 178#

Deadlift
5 x 140#
5 x 180#
5 x 210#
5 x 230#
5 x 260#
5 x 290#

Accessory work:
GHR
5 x 10 x BW

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 45#

Tyre Flips
10 x 5

what happened last week, let's see:

20/11/12

BW = 178#

BB Military Press
5 x 45#
5 x 70#
5 x 90#
5 x 90#
5 x 110#
5 x 120#

Accessory work:
BB Military Press
5 x 10 x 80#

Pull-ups
5 x 10 x BW

Tricep Extensions
5 x 10 x 45#

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

21/11/12

BW = 178#

Deadlift
5 x 140#
5 x 180#
5 x 230#
5 x 280#
5 x 300#
4 x 320#

Accessory work:
GHR
5 x 10 x 10#

Machine Hack Squats
5 x 10 x 90#

DB Side Bends
5 x 10 x 60#

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

23/11/12

BW = 176#

Main lift:
Bench press
5 x 90#
5 x 100#
5 x 120#
5 x 130#
5 x 150#
8 x 180#

Accessory work:
Speed Bench
9 x 6 x 35# (close grip)
9 x 6 x 35# (medium grip)
9 x 6 x 35# (competition grip)

Facepulls
5 x 10 x 47.5#

DB Tricep extensions
5 x 10 x 45#

BB Curls
5 x 10 x 45#

*considering including bands to improve lockout

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

24/11/12

BW = 176#

Main lift:
Squat
5 x 140#
5 x 160#
5 x 190#
5 x 200#
5 x 230#
7 x 260#

Accessory work:
Speed Box Squats
9 x 3 x 190#

Safety Bar Good Mornings
5 x 10 x 100#

Machine Hack Squats
5 x 10 x 90#

GHR Sit Ups
5 x 10 x 10#

looking back at my personal training logs, noticed that i've stalled on my deadlift and squat because some months ago i decided to up the weights by about 70lbs. so, recalculated my maxes and am back to a strict 'boring but big' template from jim wendler's 5/3/1. here goes:

10/12/12
Military press
5xBar
5x70#
3x80#
5x90#
3x110#
10x120#
5x10x80#

Chin-ups
5x10


11/12/12
Deadlift
5x120#
5x150#
3x180#
5x220#
3x250#
7x280#
3x280#
5x10x180#

Hanging leg raises
5x15

10/12/12
Bench Press
5x80#
5x100#
3x110#
5x130#
3x150#
10x170#
5x10x110#

DB Rows
5x10x55#

16/12/12
Bench Press
5x120#
5x140#
3x160#
5x200#
3x230#
10x250#
5x10x160#

GHR
5x10x10#