Sunday 30th October 2016

Warmups, general and squat specific
Squats: warmups, 100x2x3, 140x2x3, 180x2, 180x1, 202.5x2, 207.5x2
Box squat (slightly high): 140x3, 180x3, 200x3, 210x3
Leg curls

Ok day, but feeling really heavy

Saturday 29th October 2016

Warmups, general and bench
Bench press (Comp): warmups, 160x3, 165x3, 140x6
Pushdowns, rear delts

Notes
Not a great day.  Felt fatigued very quickly

Thursday 27th October 2016

Xtrainer: 4mins moderate/hard
Squat warmups
Squat (+ looped red): warmups, 100x2, 110x2x9
Bb row: 60x3, 80x3, 100x3, 120x3, 100x3, 60x3
Leg curls, leg extensions
Stretch

Notes
Ok day.  Looped reds add around 15kg at the top, so more of 'speed' style work but not box squats.

Tuesday 25th October 2016

Treadmill: 3mins
Bench warmups
Bench (Comp + dble reds 30kg): warmups, 60x5, 77.5x4, 95x3x2, 112.5x3x5
Overhead press: warmups, 60x5x5
Pulldowns, overhead db extensions

Notes
Overhead dbs killed my elbows, but wasnt helped much by the band benches.  Those things need to harden tf up.

Sunday 23rd October 2016

Xtrainer: 2mins
Bench (comp grip): warmups, 60x8x4, 100x3, 100x1x3, 140x1x2, 155x1, 167.5x3, 140x10
Overhead press: warmups, 90x1, 97.5xmiss, 60x10

Notes
Eh... tired from yesterday, beaten... still did the triple but only paused number one.

Saturday 22nd October 2016

Xtrainer: 4mins moderate
Squat (competition): warmups, 60x3x3, 100x1x4, 140x1, 140x2, 140x1, 180x1, 180x1, 205x1, 215x1, 200x3
Sumo deadlift: 60x1x3, 140x1x2, 180x1x3
Deadlift: 60x1x2, 100x1x8
Leg extensions and curls

Notes
Strong day.  Back felt tweaked/tired going into it but the competition squat felt pretty good.  215 was a comfortable single, Possibly physically good for 225-230 but mentally its a bit more of a game.

Thursday 20th October 2016

Xtrainer :200kcal/15mins
Bench (comp + mini bands): warmups, 70x3x8
Overhead press: warmups, 70x5, 75x5, 77.5x5
Db incline press: 20x20, 28x15, 38x12
Pushdowns, curls

Notes
Bit of a 'speed' day.  Entertaining enough.  Overhead sucked like always, but heavy enough.

Tuesday 18th October 2016

Xtrainer: 200kcal/15mins
Deadlift from blocks (+mini band): warmups, 60x8, 100x1x2, 140x1x2, 180x1, 210xstumble, 140x1x3
Leg extensions, leg curls and some calf raises

Notes
Besides stumbling along, not a bad session.

Sunday 16th October 2016

Xtrainer: 25kcal/2mins
Bench warmups
Bench (comp paused): barx20x2, 60x12x2, 100x8, 100x3, 140x1x3, 160x3, 165x3
Bench (against mini): 60x8x2
Overhead press: barx8, 60x1x2, 80x1x2, 90x1, 100x1
Xtrainer: 275kcal/21mins

Notes
Started off feeling a little rough but ended up pretty reasonable.

Saturday 15th October 2016

Squats (high bar): warmups, barx8x2, 60x8x2, 100x3x2, 140x3, 170x1, 195x3, 200x3
Squat (reverse mini band: 140x3, 180x1, 210x1
Squat (high bar): 100x20
Leg curls: bunch of sets
Xtrainer: 200kcal/15mins

Notes
Used the newer 'oly' bar, the sleeves spin super freely which make the lifting really different.  Could have dropped the 210 near the top as it was spinning ... oh well.

Thursday 13th October 2016

Warmups general/shoulder
Overhead press: barx12x2, 40x6, 60x3x2, 70x1, 80x3, 82.5x3, 85x3, barx20x2
Xtrainer: 400kcal/32mins

Notes
Finally got that 85 for a triple.  I still suck at OHP.

Tuesday 11th October 2016

Xtrainer: 100kcal/8mins
Rows: warmups, 80x5, 90x5
Xtrainer: 400kcal/32mins

Notes
eh

Sunday 9th October 2016

General bench warmups

Bench (Comp paused): barx20x2, 60x3x4, 100x3x2, 130x1, 150x3, 157.5x3

Squat (high bar): 60x8x2, 100x8x2, 140x3, 160x1, 185x3, 190x3, 60x8

Notes

Quick session after missing one yesterday.  Didn't get to cardio.

Wednesday 5th October 2016

Deadlifts: warmups, 60x3x4, 100x3x2, 140x3, 140x1, 180x3, 190x3
Xtrainer: 500kcal/35mins

Notes
Dropping volume to nothing and cranking up intensity.

Sunday 2nd October 2016

Warmups
Bench (comp grip): warmups, 60x8x3, 100x8, 100x4, 120x2, 140x14
Overhead press: 60x1, 80x1, 90x1, 95x1

Notes
Bleh,. fast session

Saturday 1st October 2016

Xtrainer: 2mins
Squats (highbar): warmups, 60x8x3, 100x8, 100x4, 140x2, 160x5 frrrrrp x6 gave up, 180x3
Leg extensions, leg curls

Notes
Quick day.  Two weeks no squatting sucks.