14 January

I haven't updated for a week or so because my laptop has been screwed but got the great piece of news today that HP is going to repair it without cost so I will be back to updating regularly soon. Everything has been going well though. Yesterday I pulled 200 x 3 conventional which is a nice PR and then I squatted 162.5 x 3 which was hard because deadlifting first completely destroys me. All good though. Things are going well.

Thursday & Saturday

Thursday all I did was squat 160 x 5, 150 x 5, 140 x 5 and left. I had to get up real early and go to the gym before Ron went to work so I was real tired and on top of that I didn't feel recovered from the previous deadlift session which wasn't a surprise.

Today I benched 107.5 x 6 x 1. First rep only was paused.Pretty happy with this really. Solid progress.

Press: 65 x 6, 55 x 6

Incline: 70 x 5, 67.5 x 2 x 5

Update

The other day I pulled 195 x 5 which was awesome.

Today I made some slight changes to the set and rep scheme of Steel's bench programme. Instead of 92.5 x 12 x 2 I did 92.5 x 5 x 5. It was pretty straight forward which was nice.

Training

Yesterday the gym was closed so I drove around town looking for one of those 24hr ones. I found two but they were both closed. Then I remembered another one in town; Hamilton's most commercial. Luckily it was open and they gave me a free session. I was stoked. After two days of, all I wanted to do was train.

Bench: 92.5 x 5 x 4

DB Press: 30 x 5, 26 x 3 x 5

BW dips: 3 x 12

Today I squatted 155 x 3 x 5. Felt really good. Pretty happy about it really. Squats are just about back in business.

Pull ups: 11.25 x 8, bw x 2 x 8

Recap

2 days ago it was bench day and I just felt shit in the gym. All my reps felt out of the groove and I was just in a frusturated and annoyed mood. All I did was bench then I left.

Yesterday was way better. Wanted 190 x 5 in the conventional deadlift and I got it. Last rep or so was pretty tough. Will drop to 3s next week.

Squat: 152.5 x 5, 140 x 5, 100 x 5.

Shrugs: 180 x 3 x 8

Pull ups: 10  x 8, bw x 3 x 5

Yesterday's Session

Squat: 150 x 3 x 5. Felt fairly heavy. I'll move to a top set and drop reps when the time comes.

Shrugs: 170 x 3 x 12

DB Rows: 44 x 12

Lifting In The Name Of

Conventional DL: 185 x 5, 160 x 5. Got amped up with the help of The XX's "Intro" on my iPod and smashed this set. The use of the iPod has been giving me that extra 10% I need.

Squat: 147.5 x 2 x 5, 135 x 5. It was definitely a little harder squatting after pulling. It messed with my coordination as much as anything.

DB Rows: 40 x multiple 5s.

Left trap work out because I've been smashing them twice a week and they have been feeling a little fatigued.