Sunday 30th May

Deadlifts

105kg x 3
115kg x 3
130kg x 1
140kg x 1
150kg x 1 ( best ive lifted in nearly a year )

Kroc Rows ( hi rep dumbbell rows ) 42.5kg DB 32reps righ hand / 30reps left hand

Friday 28th May

friday morning

shoulder press

55kg x 3
60kg x 3
75kg x 1 ( old PR )
77.5kg x 1 NEW PR

keg press 10, 7 , 5 reps

The old pr is my best ever press, my 1rm that I am working off from the start of the year and the start of my 5/3/1 routine was 70kg and that was a REAL struggle

Off to the cinema now to see Space Chimps 2 with the missus and the kids, oldest boys choice as its his birthday today

Thursday 27th May

7 thrusters 70kg
14 burpees
21 pull ups
14 burpees
7 thrusters 70kg

time 5mins 59secs

was gunning for sub 5 but lost it on the last set of thrusters, broke them 3, 2, 2

Wednesday 26th May

Tuesday - rest day as usual but had 2 and a bit hour  tattoo sitting, was supposed to be 3 but was a mix up

Wednesday

Back squats

87.5kg x 3
107.5kg x 3
120kg x max = 11

then was supposed to be front squats but the bar was resting right on a bit of my tattoo so just called it a day. Also didnt do a metcon, dont want to sweat too much on the tattoo as its healing

Catch up post

Friday 

deadlifts

92.5kg x 3
102.5kg x 3
120kg x max = 10

kroc rows - 42.5kg x 25right/22 left

Death by pull ups

only got to 6th min then stopped as hands were agony 


Saturday

10km sponsored walk for Deaf/Blind Scotland - one person wears a a blindfold and ear defenders, other person has to guide them

My friend did the first 5km with the blindfold and ear defenders on, and as I work with blind kids, I am used to guiding. But when it was my turn, I was a bit wary - I kept getting this feeling that I was losing my balance.

Add in the fact it was about 26 or 27 degrees and I was wearing a black Metallica t-shirt...made it a bit hot 




Sunday

bench press

75kg x 3
87.5kg x 3
97.5kg x max = 6

could maybe have got 1 more with a spotter but not risking it

Keg bench press

20, 14, 12 reps

KB floor press

24kg x 5 reps x 3 sets each arm

Metcon later 

Wednesday 19th May

press

50kg x 3
57.5kg x 3
65kg x max = 7 ( up 1 rep on this weight last time )

21-15-9 OHS 40kg
42-30-18 double unders

10mins 02secs

That sucked, could not string more than 2 double unders together at a time, last set was all singles. Was absolutely raging angry when I finished

happy with the press though

Monday 17th May

work/parents night/wife working - my excuses for not doing todays  workout that involved hill sprints

did this instead

10-9-8-7-6-5-4-3-2-1
2 pood KB swings
1-2-3-4-5-6-7-8-9-10
burpees

time 8mins 39secs

Sunday 16th May

Sunday morning back squats

80kg x 5
105kg x 5
115kg x 10

Hill sprints x 11

tried to get them all under 18secs, managed to get 9 of them under it

Friday 14th May

Bench press

70kg x 5
80kg x 5
92.5kg x 10

keg press

14, 12, 12 reps

bent over rows

3 x 8 reps x 60kg

First bench session using my new 1rm. My previous 1rm was 90kg at the start of the year, so to get 10 with 92.5kg - happy with that

Lower back felt a bit tight so kept the bent over rows light.

Wednesday 12th May

Wednesday

Deadlifts

87.5kg x 5
100kg x 5
112.5kg x max reps - 20

shrugs

100kg x 8 reps x 3 sets

dont think i took a breath during last 5 reps, was fecked after it!

then came in and ate a whole chicken!

Monday 10th May

Monday

wanted something fast but heavy

Grace - 60kg clean and jerk x 30reps

3mins 56secs

think its a PB, found 3 other times - 2 from last year, 1 from 2008 - beat them all

Sunday 9th May

Start of a new cycle of 5/3/1

press

47.5kg x 5
55kg x 5
62.5kg x 8 ( up 1 for this weight )

keg press 7, 5 , 7 reps ( lost control on 2nd set )

10 min AMRAP

5 push press 2 x 25kg DB's
50 single skips
7 box jumps ( meant to be 40yd sprint )

7 full rounds

Presses felt good today, shoulders a bit fried from benching the other day.