My training log

Thu 1/5

Bench - 40kgx10, 60kgx5, 80kgx3, 90kgx1, 100kgx1, 90kgx1,1,1,1,1,1 1,1,1,3

Pendlay row - 60kgx5, 80kgx5, 90kgx5, 100kgx3,3

Incline db press - 30kgx10,10,10


Tried some seated cable rows but discovered a strain in the right arm from back workout Tuesday.

Last 10 bench singles on the minute. Was a bit too light hence the triple at the end.
 
Fri 2/5


Military press - Barx10, 30kgx10, 40kgx10,10,10

Bent over db flyes - 15kgx10,12,12,12

Shrugs - 70kgx20, 110kgx20, 130kgx20,20

At home

+

Then at the start of shift, 10km team run with loaded stretcher, logs and tyres.
 
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Sat 2/5


Soccer with vest and respirator at work. Misjudged a kick and felt like I ripped off the tendons on top of the foot. Bloody sore!
 
Mon 12/5

Squats - 60kgx5, 80kgx3, 100kgx2, 110kgx1, 120kgx1, 130kgx1, 120kgx1,1,1,1,1,1,1,1,1,1

Landmine press - 20kgx10, 40kgx5, 55kgx5,4, 50kgx5

Scott's press - 22.5kgx10,7,7

Diamond pushups - BWx30

Ring chins - BWx12,8
 
Tue 13/5

DL - 60kgx5, 100kgx5, 140kgx3, 160kgx1, 180kgx1, 200kgxX,X, 190kgx1, 160kgx1,1,1,1,1,1,1,1,1,1

Bench - 40kgx10, 60kgx5, 80kgx5, 90kgx5,5, 80kgx3, 60kgx10

T-bar row - 40kgx12, 60kgx12, 70kgx12

Wide pushups - BWx30

Dips - BWx7


Failed two attempts at 200kg. Last one got up to mid-shin. Last 10 dl singles on the minute.
 
Thu 15/5


Pendlay row - 60kgx5, 80kgx5, 100kgx3,3,5

Landmine row - 60kgx12,10

T-bar row - 50kgx12, 60kgx10,12

Bench - 60kgx12, 70kgx10,10,10
 
Fri 16/5

Squat - 40kgx5, 60kgx5, 80kgx5, 100kgx5, 110kgx4,4

Leg extension - 6 plates x 15, 8x12

Standing Leg curl - 2 plates x 12, 3x12

BTN - 40kgx6, 50kgx5,5,5, 40kgx14

Scott's press - 20kgx12, 23kgx8,8

Shrugs - 60kgx20, 90kgx20, 110kgx20,30

OL bar curls - barx15, 30kgx12,12


Thought I'd add the leg extensions and curls today seeing I have the attachment at home but never use it. Wow, what a burn! Legs were shaking after.

BTN - seeing some of the guys here are lifting massive weights I thought I'd give it a go. Not really comfortable I must say. Gotta learn to time the 'landing' without squashing my poor spine. Left shoulder did not complain though as it does normal military press, so I'll try it again.
 
Sat 17/5

Chins - BWx5, 15kgx5, 20kgx5,5,4,4 - mixed grips

Wide grip bench to neck - 40kgx12, 60kgx10, 70kgx10,8

Landmine row - 60kgx12,12

PC - 40kgx5,5, 60kgx5,5, 80kgx5,3,3,3,3

PSn - 40kgx5,5, 60kgx3,3,3,3

2 rep 60kg PC + front squat + push jerk x 5
 
Mon 19/5

Squat - 40kgx5, 60kgx5, 80kgx3, 100kgx2, 110kgx1, 120kgx1, 135kgx1, 120kgx1,1,1,1,1,1,1,1,1,1

Landmine press - 20kgx10, 40kgx5, 50kgx5, 55kgx5,5

Scott's press - 23kgx8,7,8

Ring chins - BWx10,5


Last 10 squat singles around 40sec mark.
 
Thu 22/5

Pendlay row - 60kgx5, 80kgx5, 100kgx5,5,5

T-bar row - 40kgx12, 60kgx12, 70kgx12,8

Trained at work and that's all I had time for before I was rudely interrupted by work related duties.... So inconsiderate...

8.30pm at home

Bench - 40kgx10, 60kgx5, 80kgx5, 90kgx4,4,3, 60kgx15

Seated row - 14 plates x 12,12,12

Incline bench - 60kgx12

Dips - BWx12,8

Hammer curl - 23kgx6,6+ol bar x12
 
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Fri 23/5

Squat - 40kgx10, 60kgx5, 80kgx5, 100kgx5, 110kgx5,5

BTN - 40kgx5, 50kgx5,5,5

Leg extension - 8 plates x 12,12, 9x12

Standing leg curl - 2 plates x 15, 3x12

Military press - 40kgx12
 
Sat 24/5

Chins - BWx5, 15kgx5, 20kgx4,3,3,4 - mixed grips

Dips - BWx15, 13

Seated row - 14 plates x 15,13

Super quick one today, all I have time for. Dips and rows supersetted with no rest. 8 min sesh.
 
Tue 27/5

Bench - 40kgx10, 60kgx5, 80kgx5, 90kgx4,4,4

DL - horrendous...


A not so good one today. Everything felt very heavy and dl failed miserably. I attempted some landmine rows after dl but even that was super heavy. Ended up doing 30min PC and PSn practice instead.
 
The bright side was the 30 mins of PC & PSn practice. Definitely worth cutting your workout short for. :)
 
Cheers gents, spot on. We all have those days from time to time. And Lol, you're right. I really enjoy the ol and wish I could do them more. Been toying with the idea to lay off dl for a while and substitute with cleans and PC. Carryover should be good.


Had a mate come around today to train. He's doing the typical bb split so I just followed suit. Haven't had a 'chest' day in ages.

Bench - 65kgx5, 75kgx5, 85kgx5x 90kgx5, 95kgx3,1,1

Incline bench - 60kgx10, 65kgx10, 70kgx10,10

DB flyes - 16kgx12, 22kgx10,8,8

Dips - BWx14,12,9,8
 
Sun 1/6

Hang PSn -
40kgx3,3
50kgx3,3
60kgx3,3 plus a few fails

1 pc + 3 hang pc -
60kg
70kg
75kgx3

Pc -
80kgx3
85kgx3
87.5kgx3
92.5kgx3,3,2

Done at work. Bit of fun with something different. Bar speed is getting quicker.
 
Tue 3/6

Pc + fs + jerk
40kgx5
50kgx5
60kgx3,3

Pc + 3 hang pc + 3 fs + jerk
60kgx1
70kgx1,1

Pc + push press + BTN power jerk + split jerk
40kgx1,1
50kgx1

Pc + 2 push press + 2 BTN power jerk + 2 split jerk
50kgx1,1

Press - 50kgx8,6

RDL - 60kgx10, 80kgx10, 140kgx5,5

First time I tried rdl, already sore.
 
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