Thursday - Chest + Back

Flat bench:-
40 x 8
60 x 3
70 x 3
80 x 3
90 x 3
100 x 6 + 3 reps on last week
110 x 3 PB! +10kg no idea where this came from

Wide grip pull up:-
BW x 5
BW x 4
BW x 4

Incline DB bench:-
32kg x 8
34kg x 5
34kg x 6

DB BOR:-
44kg x 5
44kg x 5
44kg x 5

BW Dips:-
1 x fail Shoulder started hurting so gave up

Wide grip lat pull down:-
68kg x 5
75kg x 3
68kg x 3

10 minutes of face pulls and external extension for RC

Comments:-
Awesome session, no idea where the bench PB came from. I'll put it down to the RC work i think. Changed grip on pull ups, feeling stronger on these but still pretty shit. 44kg BOR where too easy but i forgot chalk so couldn't grip the 50's. I'm not sure whats going on though my diet has been shiite and been drinking 2/3 times a week heavily yet i've put on a shed load of muscle I'm 97kg atm although i've put a bit of podge on i've never been this lean at this weight.

Friday - Lower

Wide stance squat:-
60kg x 8
100kg x 5
120kg x 3
130kg x 1
140kg x 3 PB, +3 on last week and deeper

RDL's:-
60kg x 8
100kg x 5
120kg x 3
120kg x 3

ATG front squats:-
60kg x 5
90kg x 3
90kg x 3
90kg x 3

uni gym was rammed and the ham curl machine there is whack! so cut the session short.

Comments:
Happy with squats, much better form and deeper then last week... still about an inch above parallel though so going to stick with 140 for a couple more weeks untill I can get 5 or 6 to bellow parallel. Not really improving on front squats, want to get 90 for 8 soonish. Even though i've only been training twice a week i'm making some good improvements week on week so i'm quite happy .

Strength is looking really good now Rob with some big improvements recently.

Cheers alex, taken longer then i thought to get back to old strength levels but I'm about there now. Relatively certain i could get 160 squat with wraps and belt. Anyway i've let the bulk go a bit too far and i've been eating junk again for no reason, 98kg now so i need to clean the diet up. Nothing drastic diet wise just cutting everything out apart from eggs, meat, veg, milk and MPC.

agree mate - your obv getting some good strength back and wacking out the PBs!

Wensday - upper

Flat bench (on the worlds shittest bench):-
60kg x 8
80kg x 5
100kg x 3
110kg x 3.5 (soo unstable, terrible set up.)

BW chins:-
x 5
x 5 +1
x 5 +1

Incline DB bench:-
34kg x 6 + 2kg
34kg x 5
34kg x 5

DB BOR:-
50kg x 5
50kg x 5
50kg x 5 +6kg

Side Laterals:-
12kg x 8
14kg x 5
14kg x 5 Drop set 10kg x 8 Drop set 6kg x 15

Comments:-
Crappy session at crappy free gym, full of kids fucking around for some reason. Had to cut it short otherwise i'd miss the bus so i couldn't get in all that i wanted to do. I need a new car so i can get to decent gym 3 times a week, takes like 3/4 of hour on the bus!

Bench was annoying, they dont have a stand alone bench in the gym so had to do it in the power rack with a crappy adjustable bench. Problem is that they dont have flat setting, only a decline and incline so I had to put 20kg plates underneath to make it level which also made it very unstable. Impossible to get any arch, relatively certain i could have had 4 maybe 5 out of it on the bench i used last week.

Chins are starting to Improve finally, once i get to 8 reps i'll start adding weight. Happy with the BOR, these have always been a strong exerise for me though. Back in general is growing like mad for some reason starting to get a decent V taper.

Monday - Legs

Wide Stance Squat:-
60kg x 6
100kg x 3
120kg x 3
130kg x 1
140kg x 1
145kg x 2 +5kg PB

RDL:
60kg x 8
100kg x 5
120kg x 5
120kg x 3
120kg x 6 +3reps + 1 set volume

Front squats:-
95kg x 4 +5kg +1 rep PB
95kg x 3
95kg x 1

Comments:-
Good session, didn't feel particularly good at first because i've cut the carbs to zero and havn't fully adapted yet. Still managed to bang out some PB's though. Managed to get a years worth of gym membership at uni so will be able to go 3 x a week now .

Good PBs! Front squats look solid

Tuesday - Chest/Some shoulders

Flat bench:-
60kg x 6
80kg x 5
100kg x 3
110kg x 1
115kg x 2+5kg on last weeks PB

Incline DB bench:-
34kg x 5
34kg x 5
38kg x 6 had some give me a lift up and it made a huge difference +4kg on last week

Full ROM dips:-
bw x 6
bw x 6
bw x 8

1 Armed Side laterals:-
16kg x 6
16kg x 5
16kg x 5
superset 12kg x 8
superset 8kg x 10

Facepulls:-
12.5kg x 12
15kg x 12
17.5kg x 12
+random rotator cuff work

Comments:
Good session, felt much more stable this week on the decent bench although my back started cramping up half way through! Having someone give me hand up with one of the DB's made it some much easier for some reason, confident i could get 40's up on the incline so will get a hand up again next week.

Also i've set myself the goal of hitting a 500kg raw total within the next 4 months, lifts i'm going for are:

Bench - 120kg (easy)
Squat - 160kg (no wraps/belt)
Deadlift - 220kg

Tuesday - Push

Flat BB bench:-
60kg x 8
80kg x 5
100kg x 3
110kg x 1

Incline DB bench:-
34kg x 5
40kg x 6 +2kg on last week

Hang clean to Push Press:-
50kg x 5
60kg x 3
60kg x 3

Dips
bw x 5
bw + 14kg x 3
bw + 14kg x 3

Cable Internal + external rotatations + face pulls

Incline DB curl:- (because i was bored)
10kg x 10
12kg x 8
14kg x 7

Comments:
Not a very interesting session, took it very easy just really to tick me over to next week when i'll hopefully be rid of this crappy illness. Incline DB are so much easier when someone gives you a hand up. Can see these progressing quite fast now. Back down to 94kg atm look a lot leaner now i've lost a shed load of water.

You've been getting some nice PBs recently. How's the American footie going?

Yup i think thats why i've become ill though unfortuantly i've over reached a bit. Been working at 95%+ of my 1 rep maxes for 2 months solid, and now its caught up with me! nothing an easy week wont sort out though

I'm not to sure about american football anymore, i kind of enjoy the training and the social side but i do not enjoy the game! My position is so boring, offensive linemen have no glory at all! all i do is block fat people from slamming the qb which is fun at first, but starts to grind after a while. Probaly gonna give it up, especially as i'll have to pay the 70 quid joining fee next week! No point in carrying on something i dont enjoy, thinking about starting mma though. Went to a grappling and submission class at my uni last week and it was pretty damn fun!

Although i did get owned by some kid about 4 stone lighter then me, the bastad got me in an arm bar within a minute lol

Is there no way you could play in other positions? It sounds kinda a shame to give it up when you did so well to qualify.

Probaly not to be honest, i'm not fast enough for most of the other positions and the team has some extremely good players in most other positions. I'm going to ask on sunday to play d-linemen as that might be a bit more fun, if not then i might just call it quits. Defintly a shame but i'd much rather spend time doing something i enjoy then forcing myself to go to foozball.

I agree with that!

Thursday - Random mix of legs and back

Deadlifts:-
60kg x 8
100kg x 5
150kg x 3
170kg x 1
180kg x 1
190kg x 1 +10kg on last time

Front squats:
60kg x 5
80kg x 3
90kg x 3
100kg x 1 +5kg

Wide grip Chins:-
bw x 5
bw x 4
bw x 4 (god im terrible at these)

Dumbbell BOR:-
50kg x 8 Reps PB i think
50kg x 5
50kg x 5

Comments:-
Random session, combined legs and pull into one session and i was meant to go light just to tick me over until next week when I'll be back to normal illness wise, but i felt pretty good so why the hell not.

180 felt easy on deads so went for 190 and it was a bit of a grind to get it up. Only going to train deads every 3rd week now i think, they seem to go up as my squat goes up, and training heavy squats and deads in the same week just means i burn out quickly. Left the 100kg front squats at 1 rep but i'm certain i had 2 more in there, so they're starting to progress quite well now

Monday - Push

Flat bench (working sets in red):-
65kg x 8
65kg x 8
100kg x 3
110kg x 1
115kg x 2
100kg x 3 (paused)
60kg x 5 (2 second pause)

Incline DB:-
40kg x 6
40kg x 2 (3rep fail)

HC to PP:-
60kg x 4
60kg x 3

Dips (Full stretch, pause at bottom)
bw x 8
bw x 8
bw x 6

+ 10 minutes RC work

Comments:-
Allright session considering last weeks illness, but progress seems to have stalled on flat bb bench so its about time i changed things up. Primary exercise will be flat DB bench for a good month or two now, see if i can get those 50's up

Good to hear you're on the mend. Definitely not a bad session. Any update on the footie problem?

Yeah had a word with the coach about changing to d-line, and he basically said that they had more then enough people for the d-line most of who are returners from last year and have a lot of experience! Quite pissed off about it really, just isn't what i expected, oh well i'll just have to find something else to do now. Found out the uni have a develomental rugby side so might give that a go, will be useless at first but its a good chance to try ruggers out.

Right, after three weeks off my knee is back in working order thank god. Plan is to stay consistent year round so wont be hammering pb's every week like last time just to burn out and injure myself with 3 months!

Monday - Back and bi's

Deads:-
60kg x 8
100kg x 8
120kg x 5
140kg x 8 - Felt easy

Lat pull down:-
13th Plate x 8
12th plate x 5
12th plate x 6

Dumbell BOR:-
32kg x 8
32kg x 8
32kg x 8

Machine preachers:-
21's on a 8th plate x 3

Dumbbell Curls:-
15kg x 6 x 3

Wednesday - Legs and shoulders

ATG squats -
60kg x 8
80kg x 8
100kg x 8
drop set
60kg x 6

Dumbell shoulder press -
22.5kg x 8
25 x 8
27.5 x 8

Straight legged deads -
60kg x 8 x 3

Side laterals -
12.5 x 8 x 3

Leg press:-
140kg x 8
180kg x 8

Dumbbell rear delt fly -
10kg x 8 x 3

Felt like a bit of a change, going to go for a bit of hypertrophy for a while so kept reps in at 8 for everything. Even started adding some carbs to the diet again!

Flat DB bench -
20kg x 8
25kg x 8
30 x 8
35 x 5
45kg x 6

Incline bench (4 second negs + paused bottom) -
22.5 x 6
22.5 x 5
22.5 x 6
drop set
15 x 4 (Completely destroyed after this! pump was ridiculous)

Wide grip BW dips -
bw x 5 x 3

Close grip bench -
60kg x 3
40 x 8
40 x 12

Took some aakg before hand for the first time, havn't got any decent scales so just took a small scoop full.... bit of a mistake, my tri's where in a lot of pain!!

Monday - Back + bi's

Deadlift:
60kg x 8
100kg x 8
140kg x 3
150kg x 6 (lost my liquid chalk so grip went, had loads left in the tank)

Wide grip pull downs:
44kg x 8
50kg x 8
60kg x 8
rest pause sets (10 breaths)
60kg x 5/60kg x 3

Seated cable row-
67kg x 10
rest pause sets
"" x 7/
"" x 3

Close grip pull downs:
68kg x 8

EZ bar preachers:
Bar +20kg x 6
Bar +10kg x 8

+ 20 minutes incline walk - speed 4, incline 10/15 + 5minute cooldown

Grip seemed to give out before back today on every exercise! need to buy some chalk immediatly.

Nice work Rob - what are you goals for the year?