Routine A - 5 reps workout 3 (approx 85% of projected 1RM) Wednesday 11 June 2014 - Session 1 - 6:15am Flat Bench 100kgs x 5, 5 BOR 87.5kgs x 5, 5 Landmine Press 61.25kgs x 5, 5 Squat 105kgs x 5, 5 Standing Calf Raise 150kgs x 10, 10, 10 EDIT: Bench felt good today in fact 2nd set went up easier than the 1st BOR felt quite hard, may start using straps so can concentrate on control rather than rushing because of lack of grip strength particularly on 2nd set Landmine Press was better than expected Squat felt good, again the 2nd set felt better Regarding my comment on 09 June re energy levels it must be the accumulative effect of training 3 consecutive days twice a day as felt good this morning, just need to see if I fall asleep at lunchtime!!!!!

Very interesting to see how you get on now that you're at the heavy end of your cycle. All the best. Re your grip strength for rows etc: straps are definitely useful but there are two things you could try other than straps: 1) learn to hook-grip. Your thumbs will toughen up after a couple of weeks. 2) get some good grippers (such as CoC) and work on your grip strength. It's fun to do and has a useful carry-over to everyday life as well as training.

I should be going into Pullum Sports in Luton on Friday to get some weightlifting shoes (Power Perfect II) so might try out the CoCs in there as there are so many different levels

Routine A - 5 reps workout 3 (approx 85% of projected 1RM) Wednesday 11 June 2014 - Session 2 - 5:45pm Flat Bench 100kgs x 5, 5 BOR 87.5kgs x 5, 5 Landmine Press 61.25kgs x 5, 5 Squat 105kgs x 5, 5

Ok, have decided to do only one set of 5 reps for upper body exercises during AM session and one set of 5 in evening session followed by one set at approx 70% of 1rm. Squats and Deadlifts will remain at 2 sets AM and PM starting in 10 minutes. Edit: in fact will do the high rep set at 67.5% of 1rm and attempt between 12 and 15 reps so the overall weight lifted will be slightly more

Routine B - 5 reps workout 3 (approx 85% of projected 1RM) Thursday 12 June 2014 - Session 1 - 6:30am Military Press 62.5kgs x 5 Supinated Chins 110kgs x 5 Dips 120kgs x 5 Deadlift 140kgs x 5, 5 Standing Calf Raise 150kgs x 10, 10, 10

Routine B - 5 reps workout 3 (approx 85% of projected 1RM) Thursday 12 June 2014 - Session 2 - 5:45pm Military Press 62.5kgs x 5 / 50kgs x 15 Supinated Chins 110kgs (BW plus 25kgs) x 5 / 85kgs (BW) x 15 Dips 120kgs (BW plus 35kgs) x 5 / 95kgs (BW plus 10kgs) x 15 Deadlift 140kgs x 5, 5

Weekly weigh in - Friday 13 June 2014 188lbs / 85.3kgs - gain of 0.8lb / 0.4kgs Average gross calorie intake 3304 (nett after exercise 3138) carbs @ 44%, protein @ 36% and fats @ 20% - JP3 8.5% (no change) Up at 5:50 and training on my birthday I must be mad!!!!!

Routine C - 5 reps workout 3 (approx 85% of projected 1RM) Friday 13 June 2014 - Session 1 - 6:25am Incline Bench 92.5kgs x 5 Landmine Rows 95kgs x 5 BTN Press 62.5kgs x 5 Hack Squat 100kgs x 5, 5 Standing Calf Raise 150kgs x 10, 10, 10

Wow! Your BTN Press is up level with your Press. That's very cool in my book. My BTN-P is definitely lagging behind my Press. Re grippers: I ended up getting a whole range of CoC grippers but I really only use No. 1 for warmups/endurance and No. 2 for tough reps. The No. 3 doesn't get used much except for negatives.

Routine C - 5 reps workout 3 (approx 85% of projected 1RM) Friday 13 June 2014 - Session 2 - 5:15pm Incline Bench 92.5kgs x 5 / 72.5kgs x 15 Landmine Rows 95kgs x 5 / 75kgs x 15 BTN Press 62.5kgs x 5 / 45kgs x 15 Hack Squat 100kgs x 5, 5

That is probably because on BTN it only comes down to just below ear level so the bar has not landed on the traps I tried the CoC grippers today and looks like either 1.5 or 2s required at the moment, 1s as you say would be for high rep endurance type training.

Routine A - 5 reps workout 4 (approx 88/89% of projected 1RM) Sunday 15 June 2014 - Session 1 - 9:30am Flat Bench 105kgs x 5 BOR 90kgs x 5 Landmine Press 63.75kgs x 5 Squat 110 kgs x 5, 5 Standing Calf Raise 150kgs x 10, 10, 10

Routine A - 5 reps workout 4 (approx 88/89% of projected 1RM) Sunday 15 June 2014 - Session 2 - 5:50pm Flat Bench 105kgs x 5 / 80kgs x 15 BOR 90kgs x 5 / 70kgs x 15 Landmine Press 63.75kgs x 5 / 50kgs x 15 Squat 110kgs x 5, 5

Routine A summary Flat Bench - 105kgs is a current PB for 5 reps (still 20kgs lower than best when I was in my early 30s) feel I probably had a couple of more reps during the morning workout. Bent over Rows - PB Landmine Rows - PB Rear Squat - PB first session with oly shoes initially the warm ups felt harder but once into work sets the squats felt better certainly have more in the tank for the post 5 sessions

Congrats on a great set of PB's. Be sure to think about your weight being more back toward your heels in your O-shoes while you get used to how they feel, especially if you are migrating from flat-soled shoes. They should provide you with a really solid and stable base to drive off when coming out of the hole.

Routine B - 5 reps workout 4 (approx 88/89% of projected 1RM) Monday 16 June 2014 - Session 1 - 6:30am Military Press 67.5kgs x 5 Supinated Chins 112.5kgs (BW plus 27.5kgs) x 4, 1 Dips 125kgs (BW plus 40kgs) x 5 Deadlift 145kgs x 5, 5 Standing Calf Raise 150kgs x 10, 10, 10

Routine B - 5 reps workout 4 (approx 88/89% of projected 1RM) Monday 16 June 2014 - Session 2 - 5:45pm Military Press 67.5kgs x 5 / 52.5kgs x 15 Supinated Chins 112.5kgs (BW plus 27.5kgs) x 4, 1 / 85kgs (BW) x 15 Dips 125kgs (BW plus 40kgs) x 2, 2, 1 / 95kgs (BW plus 10kgs) x 15 Deadlift 145kgs x 5, 5

Routine B summary Military Press - PB felt there was at least another rep possibly 2 this morning Supinated Chins - today did not feel good, DOMS apparent on very first rep this morning Dips - PB this morning but tonight's session was awful Deadlift - PB

Decided to skip today's workout as feel absolutely knackered, will have to review training on a 3 day on 1 day off full body twice daily routine through the 5 rep phase and beyond. Not sure at the moment if I will drop the twice daily or just train every other day.