havent caught up to date here
Wednesday 30 June
Squat: warmups (not a lot) 60x2x2, 100x1, 140x1, 155x2, 165x2, 170x2, 175x2, 180x2
Box squat (4): 160x2, 160x3, 170x3
Pullthrus : lots, dunno what weight as I changed machines part way thru
Windmills: 20x12, 35x8, 40x8x2
Notes: Woke up at 5.30 cos my daughter was awake (and making a racket...) trained at 7, but tired. Sqaust was fast, Im sure I did 6 sets but I am failing to remember what weight, 180x2 was ok, but second one a lot slower. Cocked up my first set on box squats, so I did it again, was hard. second was even harder
Bar ripped up my back (twas shagged) and I wasnt able to get myself into the lifts, sucks.
Friday 2 July
Speed bench: warmups n stuff, 60x3, add chain, 60x3, 90x3x2, 100x3x6
2board: 100x3, 140x3, 150x3, 157.5x2+fart, 157.5x1
H/Strength Pulldown: 12x12, 52x8, 72x8, 77x8
Stdface pull from low pulley: ???xlotsxabout 5 sets
JM of 4board: barx5, 60x5, 100x5, 125x5, 130x5, 137.5x5
Db Shrug: 40x8, 50x8x3
Leg Raise: 0x12x3
Notes: nice enuff day. 2board was nice until I farted in the middle of my set and failed to lock it out cos I was laughin,...
Std face pull was like Heavy did the other day, felt good, as did the JM off 4board, which I picked up from Steve C's log on elite.
Monday 5 July
Speed squats (+chain): warmups, 100x2x2, 110x2x2, 120x2x3, 110x2
Speed deads (+chain): 100x1x2, 110x1x2, 115x1x2
Seated Gm: 60x12, 80x12x3
Hammie thing: ?? weightx20x4
Trap shrug: ??weightx12x4
Iso farmers holds: 190x20secx3
Std Leg curl: 25x12, 35x12, 40x12
notes: ok day, 19am start , squats ok, seated gms to get the lower back nailed. the hammie thing is like brad/char said, but not hte gay version. Iso holds done on the new cable cross over machine we have, its nice. My grip sucks and my traps r sore.
Played on the new hammer strength stding leg curl too, nice
Hammies are shot now.
Wednesday 7 July
Bench: warmups, 60x2x2, 100x2, 140x1, shirt on, 140x1, 157.5x2, 165x2, 170x2, 160x2, 167.5x2, 160x2
4board: 160x3, 180x3, 192.5x2/1
Elbows out inc: 15x20, 22x20, 22x12
Rows to chest: 100x12, 180x6, 210x4, 230x2, 200x6, 220x4 - called it
Shrugs off cables: 180x12x2
Notes: weeell, bench was ok, except the 170 when it clipped the bench and stopped me dead, still locked out tho. 4board is hard, but the heaviest I had to stop and reset, did another rep. Not easy - see what you missed out on john!!
Everything else was icing on the tired cake
I am also doing a bench only meet next week for a bit of a blast, dont expect much but will be aiming to get into the 110kg/242lb class and open at 181 which breaks my old record by 0.5kg