Routine B - 10 reps workout 4 (77.5% of projected 1RM) Saturday 30 May 2014 - Session 1 - 11:00am Military Press 57.5kgs x 10 Supinated Chins 97kgs x 10 Dips 104.5kgs x 10 Deadlift 127.5kgs x 10, 5 Standing Calf Raise 130kgs x 15, 13 (lost balance), 2

Routine B - 10 reps workout 4 (77.5% of projected 1RM) Saturday 30 May 2014 - Session 2 - 4:30pm Military Press 57.5kgs x 10 Supinated Chins 97kgs x 10 Dips 104.5kgs x 10 Deadlift 127.5kgs x 7, 5, 3

Routine C - 10 reps workout 4 (77.5% of projected 1RM) Sunday 01 June 2014 - Session 1 - 7:45am Incline Bench 82.5kgs x 10 Landmine Rows 85kgs x 10 BTN Press 55kgs x 10 Hack Squat 90kgs x 10, 5 Standing Calf Raise 130kgs x 15, 15

Routine C - 10 reps workout 4 (77.5% of projected 1RM) Sunday 01 June 2014 - Session 2 - 5:45pm Incline Bench 82.5kgs x 8, 2 Landmine Rows 85kgs x 10 BTN Press 55kgs x 10 Hack Squat 90kgs x 10, 5

Routine A - 5 reps workout 1 (approx 80% of projected 1RM) Tuesday 03 June 2014 - Session 1 - 6:25am Flat Bench 95kgs x 5, 5 BOR 82.5kgs x 5, 5 Landmine Press 57.5kgs x 5, 5 Squat 95kgs x 5, 5 Standing Calf Raise 140kgs x 10, 10, 10

Routine A - 5 reps workout 1 (approx 80% of projected 1RM) Tuesday 03 June 2014 - Session 2 - 5:40pm Flat Bench 95kgs x 5, 5 BOR 82.5kgs x 5, 5 Landmine Press 57.5kgs x 5, 5 Squat 95kgs x 5, 5

Routine B - 5 reps workout 1 (approx 80% of projected 1RM) Wednesday 04 June 2014 - Session 1 - 6:25am Military Press 58.5kgs x 5, 5 Supinated Chins 100kgs x 5, 5 Dips 110kgs x 5, 5 Deadlift 130kgs x 5, 5 Standing Calf Raise 140kgs x 10, 10, 10

Routine B - 5 reps workout 1 (approx 80% of projected 1RM) Wednesday 04 June 2014 - Session 2 - 5:50pm Military Press 58.5kgs x 5, 5 Supinated Chins 100kgs x 5, 5 Dips 110kgs x 5, 5 Deadlift 130kgs x 5, 5

Routine C - 5 reps workout 1 (approx 80% of projected 1RM) Thursday 05 June 2014 - Session 1 - 6:20am Incline Bench 85kgs x 5, 5 Landmine Rows 87.5kgs x 5, 5 BTN Press 56kgs x 5, 5 Hack Squat 92.5kgs x 5, 5 Standing Calf Raise 140kgs x 10, 10, 10

Routine C - 5 reps workout 1 (approx 80% of projected 1RM) Thursday 05 June 2014 - Session 2 - 5:45pm Incline Bench 85kgs x 5, 5 Landmine Rows 87.5kgs x 5, 5 BTN Press 56kgs x 5, 5 Hack Squat 92.5kgs x 5, 5

Weekly weigh in - Friday 06 June 2014 187.2lbs / 84.9kgs - gain of 1b / 0.45kgs Average nett calorie intake 3143 (gross 3326) carbs @ 43%, protein @ 35% and fats @ 22% - JP3 8.5% (no change)

Routine A - 5 reps workout 2 (approx 82.5% of projected 1RM) Saturday 07 June 2014 - Session 1 - 6:45am Flat Bench 97.5kgs x 5, 5 BOR 85kgs x 5, 5 Landmine Press 58.75kgs x 5, 5 Squat 100kgs x 5, 5 Standing Calf Raise 145kgs x 10, 10, 10

Cheers Jester not much more weight can be added before form goes out the window, maybe another 1.25 or 2.5kgs.

It's v.viable as a negative-range exercise. Two hands up, one hand down. Food for thought. Best exercise for maintaining strength if you have any shoulder issues as well.

Routine A - 5 reps workout 2 (approx 82.5% of projected 1RM) Saturday 07 June 2014 - Session 2 - 5:45pm Flat Bench 97.5kgs x 5, 5 BOR 85kgs x 5, 5 Landmine Press 58.75kgs x 5, 5 Squat 100kgs x 5, 5

Routine B - 5 reps workout 2 (approx 82.5% of projected 1RM) Sunday 08 June 2014 - Session 1 - 7:30am Military Press 60kgs x 5, 5 Supinated Chins 105kgs x 5, 5 Dips 115kgs x 5, 5 Deadlift 135kgs x 5, 5 Standing Calf Raise 145kgs x 10, 10, 10

Routine B - 5 reps workout 2 (approx 82.5% of projected 1RM) Sunday 08 June 2014 - Session 2 - 6:30pm Military Press 60kgs x 5, 5 Supinated Chins 105kgs x 5, 5 Dips 115kgs x 5, 5 Deadlift 135kgs x 5, 5

Routine C - 5 reps workout 2 (approx 82.5% of projected 1RM) Monday 09 June 2014 - Session 1 - 6:25am Incline Bench 87.5kgs x 5, 5 Landmine Rows 90kgs x 5, 5 BTN Press 58.5kgs x 5, 5 Hack Squat 95kgs x 5, 5 Standing Calf Raise 150kgs x 10, 10, 10

Routine C - 5 reps workout 2 (approx 82.5% of projected 1RM) Monday 09 June 2014 - Session 2 - 5:50pm Incline Bench 87.5kgs x 5, 5 Landmine Rows 90kgs x 5, 5 BTN Press 58.5kgs x 5, 5 Hack Squat 95kgs x 5, 5 May have to reduce volume for the rest of the 5s as feeling absolutely knackered during the day but in saying that it does not appear to be affecting the workout, will see how I feel after tomorrow's rest day!!