Big, Lean or Big AND Lean...

Bench: 107.5x2, these were a bit heavy, 100x3. Lost my ankle weights somehow so couldn't microload to 106. Hit the 100x3 just to get a bit more volume in.

Sumo: 182.5x5. Have to work on my form. They feel good but also unbalanced.

Front Squat: 100x3. Fucking hurt my wrists big time. Also struggled to get in a great position on the delts. Also, I don't understand how I'm supposed to get my feet in the right position when I can't see them...?

Didn't back squat today. I was lacking in energy and felt lethargic. Couldn't see a productive squat session happening. I'm not going to continue on the TM while I'm in a caloric deficit and trying to get to sub 10% body fat. Gonna get into some high rep stuff from next week.

Rows, Press & Curls

 Press: 73.5x3x2, 60x8

Rows: 70x2x5, 70x10

DCs: 16x3x10

8x3 Bench & 6x3 Squat + Tuesday Bull Rush

24/10/11

Bench: 95x8x3. Moderately hard.

Squat: 167.5x6x3. Fairly hard.

25/10/11

First day of practicum today. Went well. Played bull rush with the kids. That'll do for conditioning.

40mx2x4 &100x1

23/10/2011

40s were done back to back. I would just turn around, get set and run the other way. Two sets of four.

Then just ran 1x100

Hardest 5 reps ever

Bench: 105x3x2. I'm loving these sets of 2.

Squat: 190x5. This is a 2 rep PR. For the second week running I wasn't fully recovered. I brought my intensity day forward a day this week so I can get back to a Monday, Wednesday and Friday schedule. After the third rep I felt that was it but I was determined to hit that PR. 4th rep was a grind and the 5th was insanity. I completely dropped my chest and it was the hardest, slowest rep I have ever done.

Didn't deadlift this week seems the 5RM was so punishing.

Sets of 3

Bench: 92.5x8x3, 80x8  (no rest).

Squat: 165x6x3 then some front squats with 60 and 80kg. Felt awkward.

Sunday Conditioining

25 Turkish Get-ups: 6kg dumbells

Clap Push-ups: 3x10

Cricket Pitch up and backs x5