Friday 16th April

Deadlifts

90kg x 3
102.5kg x 3
115kg x max reps = 18

up 5 reps on last time i did this weight

barbell shrugs

3 x 80kg
3 x 90kg
3 x 90kg

Good Mornings 3 x 8 x 45kg

Sunday 11th April

Back squats

72.5kg x 5
82.5kg x 5
110kg x max = 11 reps

front squats

60kg x 8
70kg x 8
80kg x 8

good mornings

42.5kg x 8reps x 3 sets

So when I first started following the 5/3/1 programme I started my back squats working off of 110kg as my 1rm - today I got 11 with it. Think I may need to redo my 1rm's

Friday 19th February

Back squats

75kg x 5
85kg x 3
95kg x max reps = 20

then

7 rounds of

7 front squats 60kg
7 push press 60kg
7 good mornings 40kg

time - 21mins 36secs.

This really messed up my head, not sure why.

* just realised why this sucked...was supposed to be 3 rounds!! *

Sunday 31st January

Back Squats

65kg x 5
75kg x 5
85kg x 20

amrap 12mins of

20 jumping squats
10 db power clean - 2 x 25kg db

5 full rounds + jumping squats + 3 cleans

Good mornings 3 x 8 reps x 35kg. Less weight than last time but better ROM

That amrap was horrible