09/08/12

176lbs

OHP
2 x 6 @ 115
2 x 5 @ 120

Deadlift
3 @ 335lbs

Dips
3 x 8

Kroc Rows
3 x 6 @ 75lbs

*edit: last workout was the 8th

10/08/12

176lbs

Benchpress
3 x 5 @ 160lbs

Squats
3 x 6 @ 195lbs

Chins
6, 6, 5, 5

- I am sooo completely wiped out at the end of every workout. Maybe I'm a pussy.

tomorrow's plan of attack..

Pendlay Rows
5 x 6 @ 150
-trying to do back first, with more volume. my lats are really weak.

Power cleans
5 x 3 @ 145

DB Bench
3 x 6 @ 60's

Squats
3 x 10 @ 165
-i think ill do lighter squats mondays, and heavier friday. mainly, my hips and low back need the rest.

13/08/12

176lbs

Pendlay Rows
4 x 5 @ 150

Power cleans
3 x 3 @ 150

DB Bench
3 x 6 @ 60's

Squats
3 x 5 @ 200

15/08/12

Lat Pulldown (doing this until I'm strong enough for proper pullups)
3 x 5 @ 145
-I'm going to add in a set of negatives next workout. A friend told me that it helped his pullups tremendously.

OHP
3 x 4 @ 120

Deadlift
1 x 3 @ 340

Dips
3 x 8
- I'll go for 3x10 next workout. Maybe add 25 pounds once 3 x 12 is easy.

17/08/12

176lbs

Chins
3 x 6

Squats
1 x 8 @ 185lbs
-Quit due to lumbar pain. I think doing PCs and heavy DLs is too much in same week.

Benchpress
3 x 5 @ 160lbs

Kroc Rows
2 x 8 @ 75lbs

21/08/12

177lbs

Pendlay Rows
4 x 5 @ 145lbs
-i'm having a lot of trouble getting a stronger back. i may add more volume.

Benchpress
3 x 5 @ 160lbs
-will go up to 3 x 6 next week. this was feeling fairly easy.

Squats
3 x 7 @ 185lbs
-didn't want to re-tweak my back, so i went for extra reps instead of weight.

23/08/12

Pullup
5, 4, 4

OHP
3 x 5 @ 120lbs

Squat (high bar)
3 x 5 @ 205lbs

Chins
2 x 6

Dips
8
Dips+25lbs
6, 4

25/08/12

179lbs after workout
177lbs after sauna

Pullups then Chinups
4+4, 4+3, 4+2

Powercleans
5 x 3 @ 135lbs

Dumbbell Bench
@65's
5, 4, 5, 4

do you always do hb squats?

Usually lowbar, but I'm trying something different. I squat with a pretty close stance.

27/08/12

178lbs

Pendlay Rows
3 x 5 @ 150lbs

Squats
3 x 5 @ 205lbs

OHP
3 x 5 @ 115lbs
-For some reason, I felt really tired for press.

29/08/12

OHP
3 x 5 @ 120lbs

Deadlift
3 x 3 @ 325lbs

Chins
2 x 6 @ BW
2 x 4 @ +25lbs

Trisolator
1 x 6 @ 80lbs

31/08/12

177lbs

Squat
@205lbs
5 / 4 / 4
-Was going for 5-6 reps but felt kinda weak. I think I didn't rest enough between sets. My form felt really great though.

Bench
3 x 5 @ 160lbs
-no struggle on 5th rep

Kroc Rows
2 x 8 @ 75lbs
-these are exhausting


My body really feels beat up this week. I think I might deload next week and let my bod recover a little.

03/09/12

178lbs

Squats
3 x 5 @ 205lbs

Upperbody
-shoulders need a break, so I did a couple sets of chins, and a couple sets of dumbbell bench press with lighter weights.


I basically only de-loading for my upper body. My hips/legs feel fine.