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

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

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

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.

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.

Tuesday 27th April

playing catch up with some workouts I missed last week

press

52.5kg x 3
57.5kg x 3
65kg x max = 6 reps

keg press - 40 odd kg

11, 9, 10 reps

metcon later, not sure what yet

Wednesday 14th April

50kg sandbag

First part of todays training

press

47.5kg x 3
55kg x 3
62.5kg x 7

2 rep pr on the last set

keg press

7, 7, 8 reps - keg weighs just over 40kg

Also made a 50kg sand bag today so tonights metcon will have that in it in some way

Friday 9th April

Bench press

55kg x 5
65kg x 5
75kg x max = 16

keg press 3 sets x 20 reps

single arm rows

47.5kg x 20 right / 18 left
42.5kg x 20 right / 15 left

Think I was sweating Guinness