Bench

Straight bench straight weight, no bull crap
60 x 6
80 x 5
90 x 5
100 x 8 (pr left some in the tank)

Inclines
60 x 15
70 x 12 (2 sets)
60 x 12

Decline
60 x 15
70 x 10, x 10
60 x 10

flies s/s face pulls
3 x 15 on each

gun work.

Squats

So took a few days off and went at it today

Squats
60,80,100 x 5
120 x 10 (10rep PR but its SHIT!!!)

leg press
worked up to 200kgs x 15 (3 sets)

SLDL
60 x 10
80 x 10
100 x 10 (2 sets)

Calf machine
2 x 20

hypers 2 x 15
abs 2 x 15

cardio x 20mins

Quad cramps x bizzilion!

Xmas Squat & Deads

Squats with 25kgs bar & belt only
warm up
125 x 5
135 x 5
140 x 5

Deads
warmed up
185 x 1
205 x 5 (i guess this is a suitless PR)

GHR (first time ever)
x 8,x6,x7,x8

Abs on GHR
4 x 15

We all talk about making sacrifices for our training. this can come in the form of not partying and not eating our fave foods or whatever. My sacrifice?? Having to look like a fool while walking to work and eating chicken and rice!!!

happy xmas, bench tommorow

ME Bench

I am currently using a self-modified version of Jim wendlers 5/3/1 method for my bench, if it works ill do it on my squat. maybe it's stupid of me to not follow it in full as it might only be effective this way, but it is geared at the raw lifter, which i am not. i would only like to increase my raw lifts somewhat. anyway

3 board press
warm
100 x 5
110 x 5
115 x 6 (jim says to try a rep max on last set, 6 was not a max, i might have done 8.)

seated mil. Press
30 x 15
40 x 15
50 x 10
60 x 8

lat. raises
4 x 10

hammer strength style row machine.
4 x 15,12,10,10

Dips - Bodyweight
4 x 20 last set was deffo failure.

treadmill conditioning x 15mins

GPP

Sled drag x 2 lengths of field with no weight
constant drag with 20kgs plate x 5 mins.

DE squat

Speed Squats + Mini bands w/100kgs bar weight x 2 (10 sets) - Bands were triple choked

Hack squat machine
worked up to 30kgs each side for 3 x 15 which is a PR, making prgress but mad weak on them!

Ham curl machine
3 x 12

Shrugs
60 x 15
80 x 15
100 x 15 (2 sets)

Standing Ab with cables
3 x 20

cardio x 20mins

DE upper

Flor press
60 x 6
80 x 5 (4 sets) all were speed style reps

Incline bench
60 x 15
70 x 10
75 x 10
80 x 9

flat dumbells
20s x 12
25s x 12
70lbs (31kgs) x 10 (2 sets)

Cable flies
3 x 15

bent over rows
60kgs x 12 (4 sets)

gun work!