Monday 27th February 2017

Warmups
Bench (Comp): warmups, 100x5, 120x4, 140x3x2, 160x2x4, 170x2
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x5
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x2x5
Flyes, pushdowns, back extensions

Notes
Felt tired after a weekend of bad sleep.  Bench went ok, especially the second round.  Squat was hard work and pretty much sucked.

Saturday 25th February 2017

Warmups
Close grip bench: warmups, 92.5x5, 110x4, 130x3x5
Sumo pulls off blocks: warmups, 110x4, 130x4, 150x3x2, 170x3x4, 180x3
Pushdowns, pulldowns and abs

Notes
Hot day again.  Only noticed the fans were not on at the gym nearer the end of deadlifts... that explains the sweat :|  Simple enough day but felt pretty exhausted last night and this morning wasn't terribly better.

Friday 24th February 2017

Warmups
Squats (comp): warmup, 115x5, 137.5x4, 160x3x2, 182.5x2x5
Board press: warmups, 105x5, 127.5x4, 147.5x3x2, 170x2x3, 180x2, 190x2
Box squats: warmups, 125x6, 147.5x6, 160x6x4
Flyes, extensions, shoulder press

Notes
Weee... squats felt a bit better but still not good.  Recovering fast on bench so going up again felt easy.  Box squats were a little lower than i had been doing, so weight was likely a tad high, but felt strong enough until fatigue kicked me in the end.

Wednesday 22nd February 2017

Treadmill
Warmups
Sumo pulls to knees: warmups, 100x3, 120x3, 140x3x2, 150x2x4
Bench (comp): warmups, 92.5x6, 110x5, 130x4, 140x3x2, 150x2x2, 160x1, 170x1, 180x1, 140x3, 120x5, 100x7
Flyes, abs

Notes
Easy enough day with the small amount of deadlift work.  Didn't need to push to 97% 1rm but where is the fun with following the plan as written...   Felt harder to get out of rack than actually perform.

Monday 20th February 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x3x5
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x3, 185x3, 190x3
Banded bench: warmups, 80x5, 100x5, 120x4x4
Flyes, pushdowns

Notes
Squats not feeling the best at the moment.

Saturday 18th February 2017

Treadmill, warmups
Deadlift to knees: warmups, 100x3, 120x3, 140x3x2, 150x2x4
Db press, db row
Deadlift off block: warmups, 120x4, 140x4, 160x3x2, 180x2x3
Abs
Walk in the park cos sun for the next hour before we get assloads more rain.

Notes
Nice enough day.  Tired tho.

Friday 17th February 2017

Xtrainer, warmups

Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x5

Bench (comp): warmups, 92.5x5, 110x5 130x3x2, 150x3x5

Leg ext, leg curl, pushdowns

Notes

Feeling tired.

Wednesday 15th February 2017

Warmups
Bench (comp): warmups, 100x5, 120x4, 140x3x2, 157.5x2, 160x2, 162,5x2, 165x2, 170x2
Sumo deadlifts: warmups, 100x3, 120x3, 140x3x2, 160x3x4, 170x3
Reverse band bench (red): warmups, 100x5, 120x5, 140x4, 145x4x3
Flyes and abs

Notes
Feeling tired from waking in the middle of the night, but felt good enough to ramp up the 85% to around 92% :v  Deadlifts are starting to feel a bit better, so decided to push the last set up a bit from 80 to 85%.  Nothing too exciting.

Monday 13th February 2017

Warmups
Squats (comp): warmups, 127.5x5, 150x4, 172.5x3x2, 195x2x4
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3, 150x3x3, 155x3
Squats (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x4
Flyes

Notes
Killer.  Fatigued from Saturday and weather is humid (for here).  Bleh^2.

Sunday 11th February 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x3x5
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x2, 182.5x2, 182.5x1
Banded bench: warmups, 80x5, 100x5, 120x4x4
Deficit sumo deadlifts: warmups, 100x3, 120x3x2, 130x3x5
Flyes, abs

Notes
Everything was pretty easy today.  Squats were all over the place as I discovered my new shorts were not squat materials, and it was grab and go 'riiiiiiiiip' every set.  Stupid things.

Tuesday 7th February 2017

Warmups
Bench (comp): warmups, 92.5x5, 110x5, 130x4x2, 137.5x3x2, 147.5x2x3, 137.5x3x2, 130x4, 110x6, 92.5x8
Sumo Deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x3x2, 180x2x4
Flyes

Notes
For the second heavy session in two days, it all felt pretty good.  So thats 90% on all three lifts over two days.  Three days off now with a short trip away to Auckland for work.  So will be sitting in meetings being sore.  Deadlift technique is improving, and likely my 1rm is well above what i have done, but will keep it where it is until I have gotten through the entire program.    

Monday 6th February 2017

Warmups
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x2, 195x2, 200x2, 205x1, 210x1
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 147.5x2, 150x2, 165x1, 170x1, 175x1, 147.5x2x2
Squat (comp): warmups, 127.5x5, 150x4x2, 172.5x3x4
Flyes, abs

Notes
Wee... sore legs to start with but went pretty nicely.  Bench felt good and so did the second round of squats.  Just over 1.5hrs all up.

Saturday 4th February 2017

Warmups
Bench (comp): warmups, 92.5x6, 110x6x2, 120x6x4
Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x2x6
Pushdowns, landmines
Xtrainer: 200kcal

Notes
Feeling it from yesterday, but otherwise a nice mellow session.

Friday 3rd February 2017

Warmups
Squat (Comp): warmups, 115x5, 130x4, 160x3x2, 182.5x3x5
Board press: warmups, 105x5, 127.5x4, 150x3x2, 170x3x5
Squat (comp): 115x5, 137.5x5, 160x5x5
Flyes

Notes
Been away so got this session in at night.  Hard work as I was sore from walking up and down hills but went well.

Wednesday 1st February 2017

Warmups
Sumo deadlifts: warmups, 100x4, 120x4, 140x3x2, 160x3x5
Bench (comp): warmups, 92.5x6, 110x5, 130x4, 137.5x3x2, 147.5x2x3, 137.5x3x2, 130x4, 120x5, 110x6, 100x7, 92.5x8
Flyes, hammer curls

Notes
Fatigue has been accumulated.