DEADLIFT

30/09/2013

Deadlift
2x12 140kg

4 Inch Block Pull
2x8 150kg

1.5 Inch Deficit Deadlift
2x10 130kg

Lat Pulldown
4x10-15

Shrugs
2x12

SQUAT

25/09/2013

Squat

5x2 152.5kg

2x3 162.5kg

2x6 142.5kg Paused

Leg Curl
3x10-15

Back Raise
4x12

Pullups
3xAMRAP

Dirty workout. Finding it tough to fit workouts in with work and studying atm. If you want to do something enough you make time for it; I feel awful for it though!

BENCH

22/09/2013

Bench
8x3 97.5kg

Close Grip
2x5 105kg

Paused Bench
2x8 90kg

CSR
5x10-20

Neutral Lat Pulldown
4x15

Shrugs
1x25
1x15

Plank
90secs 20kg

DEADLIFT

21/09/2013

Deadlift
8x3 130kg

4inch Block Pull
2x5 140kg

1.5 Inch Deficit Deadlift
2x8 120kg

Lat Pulldowns
4x15

Shrugs
3x10

MILITARY

19/09/2013

Military
1x3 67.5kg
1x3 77.5kg
1x5 87.5kg

Chins
6x6-8

HammerSmith Rows
5x12-20

DB Shoulder Press
5x10

Band Pushdowns/Band Pullaparts/BB Curls
3x20 circuit

BENCH

15/09/2013

Bench
5x2 120kg

Close Grip Bench
2x3 130kg

Paused Bench
2x6 110kg

CSR
4x15

Lat Pulldowns
4x15

Side Raises
1x20
1x10

DEADLIFTS

14/09/2013

Deadlift
5x2 152.5kg

4inch Block Pull
2x3 162.5kg

1.5 Inch Deficit Deadlift
2x6 142.5kg

Lat Pulldowns
4x15

Shrugs
3x10

Abs

SQUAT

17/09/2013

Squat
2x10 140kg

Narrow Stance Squat
2x6 150kg

Paused Squat
1x5 130kg
1x10 120kg

Leg Curl
3x15

Back Raises
4x12

Plank
2mins

MILITARY

09/09/2013

Military
1x5 62.5kg
1x5 72.5kg
1x6 82.5kg

Incline Press
5x10 70kg

Chins
5xAMRAP

Seated HammerSmith Rows
5x12-20 20kg  Pause and Squeeze

Face Pulls
3x20

Rope Pushdowns
3x20

SQUAT

08/09/2013

Squat
8x3 130kg

Narrow Stance Squat
2x5 140kg

Paused Squat
2x8 120kg

Leg Curl
3x15

Back Raises
4x12

Leg Raises
2x15

BENCH

07/09/2013

Bench
2x12 100kg

Close Grip Bench
2x6 110kg

Paused Bench
1x10 95kg
1x6 95kg

CSR
5x10-15

Lat Pulldowns
4x15

Side Raises
2x20

DEADLIFT

04/09/2013

Deadlift
3x5 60kg
1x3 80kg
1x3 90kg
1x10 110kg
1x3 120, 130, 140, 150, 165, 180kg

SSB Squat
5x10 60kg

Leg Curls
3x15

Abs
3x20