Day 10

Bench: 92.5x5x4, 80x2x6

Dips: 65 total.

Press: 60x2x3, 62.5x3, 63.5x3, 63.5x2 (3rd rep fail). A little to heavy.

Kirks: 60x5x5

Day 9

Squat: 140x1, 160x1, 180x2x1, 160x4x3, 130x12. The 12 rep set hurts.

Leg Press: 80x15, 120x2x15, 160x15, 180x15. That last set hurt a little too.

Chins: 36 total. I still hate chins.

One Arm Row: 16x6, 26x6, 28x6, 30x6, 32x6, 12x2x20.

Hammer Curls: 12x3x12, 10x2x12.

Day 8

Bench: 80x5x6, 65x15.

DB Incline: 26x6, 28x6, 30x6, 32x6, 34x6, 36x6, 12x20.

DB Shrugs: 34x2x12, 36x12, 38x12, 40x12, 44x12.

Dips: 8, 8, 8, 10.

Push Ups: 5x10.

Hell of a workout. Noticeable gains already.

Day 7

Deadlift: 155x5x3, 135x2x6. I know the weights are light but the volume for this just killed me. My hand were also destroyed from gripping the bar so much. Got blisters.

Bent Rows: 40x5, 60x5, 62.5x5, 65x5, 67.5x5.

Chins: 6,6,5,3,3,3,4,3,3.

DB Curls: 14x12, 12x2x12.

Day 6

Bench: 92.5x5x3, 75x12

Press: 40x4, 42.5x4, 45x4, 50x4, 60x4, Bar only x2x20

BB Shrugs: 100x5, 120x5, 130x5, 140x5, 150x5, 100x20

Dips: 60 total.

Day 5

Squat: 170x5x2, 130x12. The sets across were all good but the twelve rep set was tough. Had to really suck them in after 10.

Leg Press: 5 sets of 12. Worked up to 5 plates.

DB Rows: 18x20, 14x: 16, 12, 8, 6, 20.

Chins: 34 total

DB Curls: 12x3x12

Liam Messam the All Black flanker was in the gym today. He's been a regular for New Zealand lately but was controversially left out of the World Cup squad. He could probably best be described as huge. He did a bunch of 100kg bench sets (full ROM), incline bench in the smith machine, tricep pushdowns, bent over lateral dumbell raises but no squats unfortunately.

"One For The Apocalypse"

Day 4

Bench: 80x5x5, 65x15.

DB Incline: 20x6, 24x6, 28x6, 34x6, 36x5 (was supposed to be 6 but didn't want to go to failure) 26x8 (was supposed to be 12) 18x12 (got this one right). With only about 40 seconds rest between sets, these DB inclines ended up being pretty tough after my bench session. Misjudged the increments a little but no big problem. Will have a better idea of my ranges for next week.

BB Shrugs: 60x12, 70x12, 80x12, 100x12 (straps)

Dips: 30 total

Push ups: 5x10.

My chest got absolutely destroyed.

Volume Can Be A Little Brutal

Day 3

Deadlift: 115x4, 135x2, 155x5x2, 137.5x5, 127.5x8. Fried my lower back.

Bent row: 40x6, 60x6, 62.5x6, 65x6, 70x6, 60x12

Chins: 30 total

Dumbell curls: 12x12, 14x12, 12x12.

Damn 60 Dips Was Tough

Day 2

Dips:10, 10, 10.

Bench: 60x5, 70x4, 82.5x2, 92.5x5x2, 70x14.

Press: 40x6, 45x2x6, 47.5x6, 45x6, 30x12, 30x8. The last 2 sets were supposed to be for 12 but I overestimated my capabilities. Everything other than the bench, squat and deadlift is done with only 1 minute rest so it is very hard. This press session destroyed me.

Dips: 5, 5, 10, 5, 5. Doing these after the press destroyed me.

DB Shrugs: 16x6 (too light), 26x6 (too light), 34x6 (pretty light), 44x2x6 (pretty heavy), 32x12 (too light), 40x12 (better).

Just getting used to what sort of numbers I need to use. All assistance exercises are done with ascending sets then with a back off set or two at a lighter weight with higher reps.

Steel's Program

I got a consult with Jim Steel (powerlifter, 850lbs squatter and University of Pennsylvania strength coach) a few days back. He's put me on a new program, using percentages and with a lot of volume in the aim of adding some mass, especially to the upper body. I think this is a good idea.

I did the following on Tuesday:

Squat: 100x5, 120x4, 140x2, 160x5x2, 120x12. Felt good. Wasn't used to high rep squats.

Leg Press: 5x10. Worked up to 5 plates.

Chins: 30 total

One arm row: 5x12, Worked up to a set at 20kg.

Curls: 3x12

All in all it was a fun day. I've got faith in the program.

Probably Should take A few Days Off

Bench: 102.5 x 4, 5th rep failed

Squat: 200 x 1, 2nd rep failed.

Did not attempt deadlifts.

I was sick today and it showed in the session. Probably should have stayed home and rested.

Wenzday

Light squat: 125 x 2 x 5

Medium press: 60 x 2 x 5 & 1 x 3.

A fair few curls too. Chased a nice pump. haha.

Tuesday Assistance

Power Cleans: see video

LTE: 40 x 3 x 6. Triceps a little sore. Cut reps from 8 to 6.

Volume Day

Bench: 91 x 5 x 5

Squat: 167.5 x 3 x 5

Squats felt pretty heavy. I butchered the first rep of the third set. Came right onto my toes. Recovered for the rest of the set okay.

Saturday Conditioning

40m x 5

20m x 3 x 5

Kicking the soccer ball around.

Not 100% But Gave 110%

Haven't been feeling the best the last couple of days and when I woke up this morning I considered taking a day off. In the end though I felt like I could get through the session.

Bench: 101 x 5. Fairly comfortable.

Squat: 197.5 x 1, 200 x 1. I just wanted to hit 200 today. It came up with a bit of speed too so that was encouraging. Had my mate Chris (loves his bench but still a good squatter) from the gym spotting me, yelling at me and making sure I hit depth.

I was pumped up for the squat session no doubt, but I feel like I was a little more relaxed at the same time. I think I may just be getting used to handling heavier weights. Next week will probably go for 200 x 2.

DL: 182.5 x 3. Kind of hard on the lower back but I think that's what the dead lift is all about. Gotta work through the pain barrier a little bit.