Tuesday 29th November 2016

Xtrainer
Warmups
Squat (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 170x3x6
Incline Bb press: 60x4, 80x4, 90x4, 100x4, 105x4, 107.5x4
Dips: BWx6x5

Notes
Legs felt tired and sore going into this, but overall the day was pretty good.  Have to remember to eat before the gym as I was feeling the lack of food more than anything.

Sunday 27th November 2016

Xtrainer: 5mins
Warmups
Board press (100mm paused): warmups, 95x5, 115x4, 135x3x2, 152.5x3x3, 157.5x3, 162.5x3
Db rows: 36x10x5
Bench press (comp paused): warmups, 117.5x5, 127.5x4, 135x3x5
Flyes, abs

Notes
Toasted, absolutely toasted.  My homemade bench blokz worked nicely, needs a little adjustment, but still good.  Needed peeled off the bench after everything.

Saturday 26th November 2016

Warmups
Squats (comp): warmups, 107.5x5, 127.5x4x2, 150x3x2, 170x2x2, 172.5x2x3
Bench (comp paused): warmups, 90x6, 107.5x5, 125x4x2, 135x3x2, 142.5x2x2, 135x3x2, 125x4, 117.5x6, 107.5x8, 90x10
Bench squat: warmups, 117.5x5, 137.5x5, 160x4x5
Flyes, Back raises+purple

Notes
Lots of work...  total volume for squats 8648 and bench 7233, warmer today so was sweating along with the bench and second squat round.

Thursday 24th November 2016

Bench warmups
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3, 142.5x3x6
Pulldown abs, and pull downs; ??x10x3
Flyes: 18x10x5
Stretch

Notes
First day back into benching, pretty eh...

Tuesday 22nd November 2016

Treadmill: 5mins incline
Squats (comp): warmups, 107.5x5, 127.5x4, 150x3x2, 170x2x5
Incline press: 60x5, 70x5, 80x5, 90x5, 100x5
Dips: 0x6x5

Notes
First day back after traveling.  Headcold but it all felt ok.  Will likely hurt tomorrow.

Sunday 6th November 2016

Bench warmups
Bench (comp paused): warmups, 90x5, 107.5x4, 125x3x2, 142.5x3x5
Inverted rows: 5x5xsucks
Bench (comp paused): 100x5, 117.5x4, 135x3x5
Incline db flyes: 20x10x3, 24x10x2
Db rows: 20x10x3, 24x10x2
Pushups/stretches

Notes
Felt reasonable but was feeling pretty tired by the end of the second bench round.

Saturday 5th November 2016

Treadmill: warmups
Squat warmups
Squats (comp): warmups, 107.5x5, 125x4, 150x3x2, 170x2x5
Bench (comp paused): warmups, 90x6, 107.5x5, 125x4x2, 135x3x2, 142.5x2x2, 135x3x2, 125x4, 117.5x6, 107.5x8, 90x10
Squats (highish box): 117.5x5, 137.5x5, 160x4x5

Notes

#Ded

Felt tired/sore lower back from the week from excessive late nights...  but went pretty well.  Sweaty and sore by the end of it though.

Thursday 3rd November 2016

Xtrainer: warmup
Bench warmup
Bench (Comp paused): barx;lots, 60x5x3, 90x5, 107.5x4, 125x3x2, 142.5x3x6
Pulldown abs: something x 10x3
Flyes (slight incline): 20x10x5
Treadmill: 9mins at incline

Notes
Felt hard thanks to being exhausted but solid lifts

Tuesday 1st November 2016

Treadmill warmup

Squat warmups

Squat (comp): 60x5x2, 90x5, 107.5x5, 127.5x4, 150x3x2, 170x3x6

Incline bench: 60x6x2, 80x6, 90x6x2

Seated GM: 60x5x5

Dips: BWx6x5

Xtrainer: 100kcal/8mins

Notes

Solid work