How many years to work up to your squat? Playing any Perth champs? I almost flew over there.

Ummmm not sure really. Lifted in high school and after school but never squatted more thaN 160. Came to the musket pit at the start of the tear and got up to 190 pretty quickly then wasn't until nationals in august that I finally squatted 200.

Probably play the PLO and the main event.

23/10
Week 4, W/O 11

Shoulders

Strict Military Press

42.5 x 5
47.5 x 3
52.6 x 4

Arnie presses
20s x 8
20s x 8
20s x 6

Dips to 50
17
14
9
6
4

Tosonator twin handles

20 swings
20
20


25/10
Week 4, W/O 12

Deadlifts

165 x 5
187.5 x 3
210 x 3

Goodmornings buffalo bar

3x 8x60

KB swings - 1 arm switching mid air

24x16
28x16x3


So thats the end of the first month of 5/3/1 and despite screwing up my %'s its been a pretty good month, got right back into the swing of the gym and got my lifts going way up.

I was going to reset them all to a lower % but I was talking to the gym owner today and theres a deadlift only comp December 5th, so my plan now is to line up my 4th week of deadlifts with that date and try lift in the mid 230kg's at a sub 90kg BW since it's just 1 more monthly cycle away, I dont feel like i'll stall on any lifts in the 2nd cycle even with the higher %'s.

Then once that month is done i'll reset everything.

http://i29.photobucket.com/albums/c2...1month1013.jpg Scan of my workout log.

I've got videos of my last two deadlift sets but youtube is being retarded so i'll add them later.

Time to BBQ max chicken and get excited for NAAAAAAAAAAAAAAAS.

Deadlift 187.5x3

Deadlift 210x3 complete with funny "angry" noises.

And just cause I feel like it,



My son demonstrating proper foam rolling technique.

Cute kid. He looks well versed in the intricacies of deep tissue manipulation.
I want to be able to deadlift 200kg soo badly one day.

form looks good off the floor, but I very much dislike taking your breath at the top and touch and going on reps.

me too. I will, I think.

kid should be log pressing that foam roller by now.

touch and go also crushes when you don't touch in the right spot. watch how the bar moves horizontally at the beginning of every rep after the first. it's because you're putting it down around your knees and letting it go forward.

Yeh that's a good point about the touch and go. Definately think about that next time I hit it.

Bench

70x5
80x5
92x8

Chestsupported rows
20x12
40x12
50x8
50x7

Close grip bench
40x12
50x12
60x12
x7

Tosonator
2.5kg x 14
X12

Been really lazy with posting my workouts, going to try get through the backlog soon but to get it started i'm just posting tonights.

Deadlifts/shoulders

Deadlift

5 x 155
3 x 175
3 x 195


Suspended GM buffalo bar

100x5
140x5
160x3

Military press

5x40
3x46
5 x50

Standing arnie presses

6x 20kg
4x 20kg
6x 20

Just to keep track of it heres my last DL PR from a deadlift comp at my gym. 230kgs Deadlift @ 98kgs

Cycle 3 *week 1

30/12/09*

Bench

65x5
75x5
85x5

Flat Db press

25x12
X12
X10

Dips

13
7
7
6

Chest supported rows
- palms facing in

20x12
40x12
50x10
x9


Week 1 workout 2
2/01/10

Squats

105 x 5
122.5 x 5
137.5 x 10

Front squats
60 x 10
70 x 10
75x 10

GHR
10kg plate/BW
8/2
4/6
5kg/BW
4/6

Reverse hyper

80x10
120 x 10
x 10

**

Just realized that not only can I email my self my logs after a session I can also immediately post it here.

Nice one genius.

Squats make me want to die.

Merry new year.

That Bench workout should read 85x9 not x5.

Week 1 workout 3

Shoulders

Military Press

35x5
40x5
45x10

Seated Arnie KB press

16kg x 15
x14
x11

Rickshaw shrugs

40kg x 20
60 x 20
60 x 20

Seated bent over flys

20kg x 15
25 x 15
25 x 13