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.

Training

Missed logging my squat from Thursday: 145 x 3 x 5. Went well. Hip discomfort negligible.

Today

Bench: 87.5 x 2 x 2, 95 x 2 x 1, 77.5 x 4, 65 x 10. So I must of fucked up my calculations last session because I did 92.5 x 5 x 2. Got to get that sorted....

CGB: 95 x 5, 90 x 5,85 x 5. Little hard.

DBP: 28 x 5, 26 x 3 x 5

LR: 7 x 4 x 10.

Back To Bench

So I'm running another cycle of Steel's Big Bench Programme except I'm adding another 5kg seems the whole thing felt so light last time. it was either adding weight or reps and I've gone with weight. Next cycle I'll go back to 5s.

92.5 x 5 x 2

CG: 92.5 x 5, 87.5 x 5, 82.5 x 5

DBP: 26 x 5 x 5

Laterals: 8 x 5 x 10

Fuck I look big.

Weekend Workouts

Yesterday was just an upperbody blitz. I left bench out considering my 1RM attempt from the other day. The highlight from the session however was 60kg press for 10 reps. An easy 10 reps at that. I'ts been a long time since I have been able to hit 60 for 10 and on top of that, I haven't barbell pressed for some time so I was pleasantly surprised. I guess benching , dipping and DB pressing with short rest all helps to add mass and get your BB press up.

Today I squatted 142.5 x 3 x 5. Fillmes a set, no knee movement so I'm not gonna worry about my hips too much. They are pretty much okay anyway; just a mild pain.

Conventional Deadlift: 180 x 5. I'm going back to coneventional for a few weeks with a linear progression. I believe conventional makes my sumo stronger and is a better back developer.

Shrugs: 150 x 3 x 12. These strict shrugs just don't quite give me the contraction power shrugs do. They'll have to be it for now though as I can still feel a niggle in my back.

DB Rows: 38 x 15