Friday 9th July

Back squats - I have a new 1rm which is 140kg. At the start of the year it was 110kg and each cycle of 5/3/1 I have been imcreasing to the point that I was doing 125kg for my max set. Last 2 weeks have been rubbish so I am using the 140kg and working out my sets from that

95kg x 5
107.5kg x 3
120kg x max = 11 ( not a pr but happy enough )

push jerk - work up to a heavy 3 reps set

85kg x 3 ( 85kg was my 1rm at start of year )

Though I would try push press to finish

90kg x 1 ( up 10kg from start of the year )

Thursday 8th July

Thursdays workout

5 rounds

5 power clean 90kg
10 sit ups
5 strict pull ups

14 mins 34secs

the power cleans knocked the crap out of me after the 2nd set 

Wednesday 7th July

Was supposed to train with a Allison today but was exhausted after a unsettled night with the baby, so trained in the afternoon after a nap

Bench press

82.5kg x 5
92.5kg x 3
102.5kg x max = 5 reps ( no spotter )

Keg bench

28, 15, 15 reps ( pr on all sets )

Kroc row ( hi rep dumbbell row )
42.5kg

32 reps right hand / 31reps left hand ( pr for both hands )

a good session after being so tired. Will try a metcon later

Monday 5th July

felt better this morning so did the barbell complex i was supposed to do yesterday

3 rounds

5 deadlifts
5 hang power clean
5 push press
5 front squat
5 bent over row

used fat bar with 20kg per side so = 70kg give or take

then finished with same exercises but used the keg x 2 sets


set up another blog that is linked at the top for me to keep a record of what I eat, have been eating crap for the last wee while so going to try and get back to some sort of normal eating.

Sunday 4th July

Deadlifts

112.5kg x 3
127.5kg x 3
142.5kg x max = 5

wanted more but just not happening today, maybe lack of sleep and shit diet lol

No  metcon as i fell asleep after having a curry and woke up even more tired

Thursday 24th June

Wife is having baby number 3 tomoro so did my deads today instead of tomorrow

Deadlift

105kg x 3
120kg x 3
135kg x max = 12 ( my 1rm at start of the year was 130kg)

Fat bar rack pulls x 3 reps x 120kg, 120kg, 150kg

High rep dumbell rows - Kroc Rows -  42.5kg DB x 30r and 30l ( a couple of reps off of PR )

 

Ive had a couple of shitty days on Monday and Tuesday so took a couple of days off, but made up for it today. Had my mate come down and train, first time in ages Ive trained with someone - he usually comes down and I coach him

Shoulder press

50kg x 3
55kg x 3
62.5kg x max = 8 ( same as last time )

Keg press

12,10,10 reps ( PR for all 3 sets )

Ring Dips

10 sets x 3 reps

12 min amrap

5 burpee
5 power clean fat bar 75kg)
10 sit ups

5 rounds plus burpees and 2 power cleans

that was a great session

Friday 18th June

bench press

70kg x 5
80kg x 5
92.5kg x max = 11 ( up 1 rep on this weight from last time doing it )

Keg bench press

23,15,9 ( last time 20, 14, 12 )

Bent over rows 62.5kg x 10 x 3 sets ( up 2.5kg on last time )

Metcon later when it cools down

Thursday 17th June

25-20-15-10-5 reps of

Thrusters 22.5kg DB
Box Jumps 24in


17mins 50secs

That was horrible!

Had a BBQ with the family after work, 2 burgers, bacon, steak, 2 beers, cheesecake. Maybe that wasnt the best idea because I was so close to puking or quitting

Wednesday 16th June

Deadlifts

90kg x 5
105kg x 5
120kg x max = 12 ( up 2 reps on this weight from last time)

Shrugs 105kg x 10 reps x 3 sets

Kroc rows 42.5kg DB - 27r/18l ...grip fired



Metcon for tonight - "Grace"

30 x power clean and jerk 60kg

time 3mins 41secs

5/3/1 cycle 5 presses

so had a very easy week - was a bit exhausted at the start of the week so did very little, a bit of pressing and a bit of squatting

But new cycle starts today

Press

45kg x 5 reps
52.5kg x 5 reps
60kg x max reps = 10

keg press 11, 7, 7 reps

metcon later