Friday 24th March 2017

Xtrainer: 200kcal/16mins
Leg extension, seated leg curl, lying leg curl, messing around with squat positioning, db press, pulldowns
Treadmill: 10mins

Light session to get blood flowing etc.  Head away tomorrow so wont be back to the gym for at least two weeks.

Wednesday 22nd March 2017

Warmups
Squats (comp): warmups, 115x3, 140x3, 160x3x2, 182.5x2
Bench (comp): warmups, 92.5x3, 110x3, 130x3x2, 150x2x2, 165x1, 175x1, 182.5x1, 190x1
Messing around with deadlifts, then leg curls, adductor machine

Notes
Bollocks really.  Squats felt great, sore quads but still good.  Groove felt best it has for a few weeks, weights felt ok, but obviously the body didn't want that.  Slight tweak in the hamstring/gracilis right up at the insertion.   That happened on the first rep - "that felt weird, wonder what happened" - then did the second and it was enough to call it quits.  Screwed the deadlift too, both sumo and conventional.  Bench was good, and the weights comfortable enough to bump up the load to 190kg/418lb.

Monday 20th March 2017

Xtrainer
Warmups
Squat (comp): warmups, 115x3, 140x3, 160x3x2, 172.5x2x3
Bench (comp): warmups, 92.5x3, 110x3, 130x3x2, 137.5x2x3
Flyes, abs, xtrainer

Notes
Light session building up to Wednesdays beast.

Saturday 18th March 2017

Treadmill
Warmups
Sumo deadlifts: warmups, 100x3, 120x3, 140x3x2, 160x3x3, 170x3, 180x3
Bench (comp): warmups, 92.5x5, 110x5, 130x5x5
Pushdowns, leg extensions and abs

Notes
Beat from yesterday but went pretty well.

Friday 17th April 2017

Xtrainer
Warmups
Squats (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x3x3, 185x3x2
Board bench: warmups, 115x5, 140x4, 160x3x2, 180x2x3, 190x2, 200x2
Squats (comp): warmups, 127.5x5, 150x5, 172.5x4x4
Flyes

Notes
Cant say its getting any easier.

Wednesday 15th March 2017

Warmups
Sumo deadlift to knees: warmups, 100x3, 120x3, 140x2x4
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x3x3, 155x3, 160x3
Flyes, abs

Notes
Tired.  Gave second deadlift a miss as the platforms were all busy, but everything felt ok.

Monday 13th March 2017

Warmups
Bench (comp): warmups, 100x5, 120x4, 140x3x2, 157.5x2x2, 160x2x2
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x2x3, 195x2x3
Banded bench: warmups, 70x5, 90x4, 110x3, 130x3x3, 135x3
Flyes

Notes
Ok day.  Bench felt ok for the first proper time, just sticking to the program for the most part.  Squat feels completely wrong.  Technique is going all of the show.  Fatigued.

Saturday 11th March 2017

Treadmill
Warmups
Sumo deadlifts off blocks: warmups, 110x3, 130x3, 150x3x2, 170x3x4
Db press, pulldowns, facepulls all high reps.

Notes
Humid as hell.  Ded.

Friday 10th March 2017

Treadmill
Warmups
Squats (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x2, 185x2x4
Board bench: warmups, 105x5, 127.5x4, 147.5x3x2, 170x3x6
Flyes, pushdowns

Notes
Squats/pulls have me beaten this week.  Need to tighten up my diet, have been mostly tracking but inconsistent with work getting in the way.

Wednesday 8th March 2017

Treadmill
warmup
Sumo Deadlifts: warmups, 100x3, 120x3, 140x3x2, 160x3x5
Bench (comp): warmups, 92.5x6, 110x5, 130x4, 147.5x3x2, 157.5x2x3, 147.5x3, 140x4, 130x5, 120x6, 110x7, 100x8, 92.5x9
Back extensions, flyes, abs

Notes
Still not feeling the best on bench, but then second day at 85% this week and its only Wednesday.

Monday 6th March 2017

Warmups
Bench (comp): warmups lots, 100x5, 120x4, 140x3x2, 157.5x2x5
Squat (comp): warmups, 115x5, 140x4, 160x3x2, 182.5x2x2, 207.5x1, 210x1, 215x1, 182.5x2x2
Flyes, leg curls

Notes
Felt off today but chugged along.  Chest was still a bit eh, but started off slightly narrower grip and worked my way out to suit.  Strength was fine.

Friday 3rd March 2017

Xtrainer: 200kcal/16mins

Warmups

Sumo Deadlifts: Warmups, 100x3, 120x3, 140x3x2, 160x2x5

Bench (comp): warmups, 92.5x5, 110x5, 130x4x4

Flyes, pushdowns, abs, pulldowns

Notes

Second session for the day as I have stuff to do in the morning.  Deadlifts were great, absolutely warmed up and not feeling anything from the morning squats.  I could feel the ping in the chest, but slightly closer grip meant everything went fine.  Comfortable rather than fantastic.  Lots of blood pumping with flyes afterwards and stuff.

Friday 3rd March 2017

Warmups
Squat (comp): warmups, 127.5x5, 150x4, 172.5x3x2, 197.5x2, 200x2, 205x2, 200x2
Bench (comp): warmups, 92.5x5, 110x4, 130x3x2, 150x2x2 doh
Squat (comp): warmups, 115x5, 140x4, 160x3, 182.5x2x4
Flyes

Notes
Hard day.  Pinged something in my chest from bench, so didn't get to go any higher.  No warnings just ping.  Might have been diet over the last couple of day,  lack of sleep, lack of suitable warmup, rushing through the exercises to get through it before I ran out of time.  Who fkn knows.

Wednesday 1st March 2017

Warmup
Sumo pulls to knee: warmups, 100x3, 120x3, 140x3x2, 150x2x5
Bench (comp):warmups, 92.5x5, 110x4, 130x3x2, 150x3x6
Sumo pull from blocks: warmups, 120x3, 140x3, 160x3x2, 180x2x3
Flyes

Note
A nights sleep would be a good thing.  Felt rough because of that, plus getting to the gym slightly late meant using a poor bar for the first two exercises.  Plus not bothering hunting down a solid bench but using an adjustable one which wiggles slightly.