DEADLIFTS

29/07/2013

Deadlifts
1x3 165kg
1x3 187.5kg
1x3 212.5kg
3x3 165kg

SLDL
5x10 100,100,100,110,120kg

GHR Red Band
15,15,8,10

HammerSmith Lat Pulldown
4x10-15 60kg per side

Leg Raises
3x15

Deadlifts felt terrible today. Had been feeling great for 2 months but the high reps feel like they have taken a toll and Fridays squat workout was tough so played it safe and stuck with required reps today and will do the same for a few weeks to cool the system down. Hammered the reps on the assistance lifts felt great by the end of the workout. Thanks for reading

Military

27/07/2013

Military
5 warm up sets superset with band pullaparts 5x20
1x3 65kg
1x3 75kg
1x7 82.5kg
1x12 65kg
Superset with
HammerSmith Rows
3x15 35kg 1sec pause
1x15 20kg 3sec pause

Incline Swiss Bar Press
3x5 75, 85, 95kg
Superset with Chins
9, 6, 5

Dips
15, 13, 8, 7, 6

Band Pushdown/Lateral Raises/Hammer Curls
3x15-20

SQUAT

26/07/2013

SQUAT

1x3 140kg
1x3 160kg
1x8 180kg
1xF 140kg

SSB Squat
3x5  115, 132.5, 147.5kg

Hack Squat
3x10 70, 75, 80kg

Reverse Hyper
3x10 50kg

Leg Curl
1x15 Pin 5
1x10 Pin 5
1x12 Pin 4

BENCH

24/07/2013

Bench
5 warm ups superset with Band Pullaparts 5x20

1x3 102.5kg
1x3 115kg
1x6 130kg

Superset with Chins
3x8

Close Grip
1x13 102.5kg Paused

Seated DB Press
5x10 22.5kg

DB Rows
5 x 10-20  30kg

Decline DB Tricep Extensions
3x 10-15 17.5, 20, 20kg

Hammer Curls
3x20 15, 15, 12.5kg

Rope Pushdowns
2x12

DEADLIFT

22/07/2013

Deadlift
1x5 152.5kg
1x5 175kg
1x9 200kg
5x2 152.5kg
 All sets no belt

SLDL
3x10 60, 80, 100kg

GHR Red Band
15, 15, 11

Lat Pulldowns
1x25
2x20

MILITARY

21/07/2013

Military

5 warm up sets superset with Band Pullaparts 5x20

1x5 60kg
1x5 70kg
1x9 77.5kg
1x12 60kg

Superset with HammerSmith Row
2x15 35kg
1x15 30kg

Incline Swiss Bar Press
3x5 70, 80, 92.5kg

Superset with Chins
3x8

Dips
5x10 12.5kg

Band Pushdowns 3 x 15-25  Blue Band
Lateral Raises 3 x 15-25 7.5kg
Hammer Curls 3 x 15-25  12.5kg

SQUAT

20/07/2013

Squat
1x5 130kg
1x5 150kg
1x10 170kg
1x20 110kg

All sets no belt

SSB Squat
3x5 107.5, 125,140kg

Hack Squat
3x15 60kg

Reverse Hyper
2x12, 1x8  40kg

Lying Leg Curl
3x12 Pin 5

Meant to do max reps on 130kg at the end but I was shattered after the 170kg set and miscalculated the weight I put on the bar and ended up doing 110kg! Thought it felt lighter than it should!

DEADLIFT

16/07/2013

Deadlift
1x5 60kg
1x3 80, 100, 120kg
1x1 140kg
1x5 172.5kg
1x3 195kg
1x6 217.5kg
5x2 172.5kg

All sets unbelted

SSB GM
5x10 80kg

GHR Red Band
15, 15, 12, 8, 5

Lat Pulldowns
5 x 12-20

Side Bends
2x20 35kg

MILITARY

15/07/2013

Military
1x8 Bar
1x3 30, 40, 50, 60kg

Superset with Band Pullaparts
5x20

1x5 67.5kg
1x3 77.5kg
1x7 85kg
1x12 67.5kg

Superset with HammerSmith Row
3x15 35kg
1x12 20kg Dropset

Incline Swiss Bar Press
3x5 80, 90, 100kg

Superset with Chinups
3sets

Dips
5 sets BW

Lateral Raises
3 sets 5kg

Hammer Curl
3 sets 12.5kg

Band Pushdowns
100 reps total Red

SQUAT

11/07/2013

Squat
1x5 145kg
1x3 165kg
1x7 185kg
1x max reps 145kg

SSB Squat
3x5 120, 132.5, 152.5kg

Hack Squat
3x10 70kg

Reverse Hyper
1x10, 1x8, 1x6  50kg

Lying Leg Curl
3x10 Pin 6

BENCH

10/07/2013

Bench
1x10 Bar
1x5 60kg
1x3 70, 80, 90kg
Superset with Band Pullaparts
5x20

1x5 105kg
1x3 120kg
1x5 135kg
1x10 105kg Paused
Superset with Chinups
3 sets

Incline DB Press
5x10 30kg Paused
Superset with
DB Row
5x15 30kg

Military

06/08/2013

Military

1x5 Bar
1x3 30, 40, 50, 55kg

Superset with Band Pullaparts
5x20

1x3 62.5kg
1x3 72.5kg
1x7 82.5kg
1x14 62.5kg

Superset with HammerSmith Rows
3x20 30kg per side

Incline Swiss Bar Press
3x5 75, 85. 95kg

Superset with Neutral Grip Chins
5 sets

Dips
50 reps
Superset with Band Pushdowns
3x20

Lateral Raises
4 sets

DB Curls
3 sets

DEADLIFT

08/07/2013

Deadlift
1x5 60kg
1x3 80, 100, 120, 140, 160, 185kg
1x8 207.5kg
5x2 160kg

SSB GM
4x10 80kg

GHR Red Band
3x12-15

Lat Pulldowns
3x12

SQUAT

05/07/2013

Squat
1x10 25kg
1x5 65kg
1x5 85kg
1x3 105kg
1x3 135kg
1x3 155kg
1x10 175kg
1x17 135kg

SSB Squat
3x5 120, 140, 155kg

Hack Squat
3x12 60kg

Reverse Hyperextension
1x12 40kg
1x10 40kg
1x8  Choked small band

Lying Leg Curl
3 x 12-20

Standing Leg Curl
2x10

Abs

BENCH

03/07/2013

Bench
5 x warm up sets superset with Face Pulls 5x20
1x3 100kg
1x3 112.5kg
1x6 127.5kg
1x3 140kg
2xF 155kg
1x10 100kg Paused

Incline DB Press
5 x 8-10 37.5kg, 37.5lg, 32.5kg, 27.5kg, 22.5kg

Kroc Rows
2x10, 1x17  37.5kg

Close Grip Pulldowns
3 x15-20

Rope Pushdowns
5 x 15-20

Hammer Curls 3 x 10-20

Rep PR on the Bench with 140kg. Form went on first single and then failed half way up on second single. Should have played it smart and shut it down at 140kg x 3. Anyway it happened and I will learn. I need to widen my grip. I am currently thumb width from smooth basically close-medium grip. ROM is to far and relying to much on triceps. I am going to put pinkies on the rings next week for all sets and do down sets close grip. I did the downset on 100kg for 10 with pinkies on rings and it felt solid, easy and far smoother so positives to take from tonight.

DEADLIFT

01/07/2013

Deadlift
1x5  145kg
1x5  165kg
1x10 195kg
1x5  210kg
1x1  220kg
5x2 155kg

SSB GM
3x10  80kg

GHR with Red Band (Hands behind head)
4 x 8-12

Lat Pulldowns
4 x 12-20

Side Bends
2x20 30kg

Great Workout.Trained with Andy, Alan, Ben and Mike again. Great training with more experienced lifters. I feel it is bringing me on. Thanks to the guys. Lowered my training max and going for higher reps on a lighter weight to dial in my technique which I felt a lot better tonight. Straighter arms, tighter lats, tighter starting position, taking the strain out of the bar and keeping the bar closer to body. lockout felt a lot stronger. really happy with this workout form feels good. Some accessory work to finish for low back, hams, lats and core. 4 exercises seems like fa but it was tough. I love the bands on the GHR really forces you to contract throughout the entire ROM especially at the top where I generally find easier so it helps.