- Press: 56/123 x 5, 63/139 x 3, 70/154 x 6
- Close Grip Bench: 69/152 x 5, 79/174 x 5, 196 x 5
- Weighted Chin: 40/88 x 5, 17.5/38 x 10
- Inverted Row: 3 x 10
- Bi/Tri: 5 x 10

- Squat: 107.5/237 x 3, 122.5/270 x 3, 137.5/303 x 10
- RDL: 67.5/149 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Everything is coming along nicely. I've been experiencing a slight twinge in the outside of my left hip while squatting though, which is somewhat disconcerting and effects my form slightly.

Prowler is back. Gonna hit that shit hard.

I am also going to start making use of some steady state cardio in lieu of my usual sprint work, just so I can recover a bit better. I'll still be sprinting, I'll just be a bit smarter when it comes to scheduling my sprint work vs PRs I want to hit at certain points in my 531 cycles. For example, I've got my eye on 3 PRs next week, so I'm going to hit the steady state this weekend instead of the track.

- Bench: 76/167 x 3, 87/191 x 3, 98/216 x 8
- Incline: 57.5/126 x 8, 67.5/149 x 8, 76/167 x 6
- Pull Up: BW x 60 total
- T-Bar Row: 3 plates x 3 x 12
- Bi/Tri: 2 x 15

- Conditioning: Hill sprint x 8

Winter is coming. I love it.

- Deadlift: 125/275 x 3, 142.5/314 x 3, 161/355 x 10
- Safety Squat: 87.5/193 x 8, 102.5/226 x 8, 117.5/259 x 6
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit

Wasn’t really feeling it this morning. Deadlift felt a little heavier than I would have liked, so I didn’t push it, which was kind of my plan anyway, as I want to hit 170/375 for 10 next week. I think I pull and squat better in the afternoon as I feel more amped up.

No hill sprints today as I felt like I just needed to lift, eat and recover.

- Press: 53/117 x 3, 59/130 x 3, 67/148 x 8 (rep PR)
- Close Grip Bench: 64/141 x 8, 74/163 x 8, 84/185 x 6
- Weighted Chin: 35/77 x 8, 20/44 x 11
- DB Row: 40/88 x 3 x 10
- Bi/Tri: 5 x 10

Press PR. Last rep was a bit of a grind, but I always had it. I must be pressing bodyweight by now.

So apparently my waist continues to get smaller, as I managed to tighten my belt another notch today. That’s all well and good because it means I’ve obviously gotten leaner and stronger, but I don’t want to be getting leaner, I want to be gaining weight. So another slight increase in calories is evidently needed, in the form of additional post workout carbs.

- Conditioning: 40m x 2, 100m x 4, 200m x 1, 400m x 1

You think you’re reasonably quick, until you start training alongside a high school track prodigy, who runs the 100m in 11 flat. This guy was 6 foot and built with the classic sprinters physique. Talk about a reality check. I at least found some solace when he asked me if I took steroids and warned me not to get any bigger in my chest and shoulders.

When you’re reminded off how average you truly are, you’ve got two options – give up or continue being the best that you can be.  

- Squat: 100/220 x 5, 115/253 x 5, 130/286 x 12
- RDL: 67.5/149 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8

Squat felt great. All that mobility work is really paying off. Had another 3+ reps in me no worries.

Very grateful to get some hill sprints in while the pavement was dry.

- Bench: 71/156 x 5, 82/181 x 5, 93/205 x 10
- Incline: 47.5/105 x 10, 57.5/127 x 10, 67.5/149 x 10
- Pull Up: BW x 50 total
- T-Bar Row: 3 plates x 3 x 12
- Bi/Tri: 3 x 15

- Deadlift: 117.5/259 x 5, 135/298 x 5, 152.5/336 x 12
- Safety Squat: 75/165 x 10, 87.5/193 x 10, 102.5/226 x 10
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: 400m x 3

Took it easy with the deadlift today. Could have easily cranked out a 15+ set, but picked my battles instead and will look at hitting a big PR in week 3 of this cycle.

Wasn’t going to do any conditioning this afternoon as it was raining and the roads were slippery as fuck. Then I realised I was just making excuses and remembered that I wanted to be awesome, so I did a few 400s in the pouring rain.

- Press: 48/105 x 5, 56/123 x 5, 63/139 x 10 (rep PR)
- Close Grip Bench: 54/119 x 10, 64/141 x 10, 74/163 x 10
- Weighted Chin: 35/77 x 7, 20/44 x 10
- DB Row: 37/81 x 3 x 15
- Bi/Tri: 3 x 15

I absolutely smoked the press today. Every time I’ve hit this weight in the past, I’ve never been able to get more than 9 reps. But today, 10 was fucking easy and I had at least 1, maybe 2 left in me.

I know a lot of people don’t like scheduled deloads and I was once of them, but the funny thing is, I come back bigger and stronger after every deload.

- Conditioning: 100m x 1, 200m x 1, 400m x 1, 100m x 1, 200m x 1, 400m x 1

Looks like its going to be raining here for the next week, so not sure when I'll next get to hit the track or run hills.

Thursday 12/4/2012

- Bench: DELOAD
- Incline: DELOAD
- Pull Up: BW x 60 total
- T-Bar Row: 2 plates x 3 x 20
- Bi/Tri: 5 x 10

Friday 13/4/2012

- Squat: DELOAD
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8

Driveway is occupied for the next 2 weeks, so no prowler. Looks like I’ll be running a lot more hills.

Chomping at the bit to start my 3rd cycle of 531 next week.

Monday 9/4/2012

- Press: DELOAD
- Close Grip Bench: DELOAD
- Weighted Chin: 40/88 x 6, 20/44 x 11
- DB Row: 37/81 x 3 x 10
- Bi/Tri: 5 x 10
- Conditioning: 40m x 5, 100m x 8

Tuesday 10/4/2012

- Deadlift: DELOAD
- Safety Squat: DELOAD
- GHR: BW x 3 x 15
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

- Squat: 113/249 x 5, 128/282 x 3, 143/315 x 8(rep PR)
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)

This was my best squat without wraps. I won’t be counting any of my squats done with wraps from this point onwards, so all PR’s will be without wraps.

Thank fuck it’s a deload week – I’m spent.

- Bench: 81/178 x 5, 92/203 x 3, 103/227 x 6(rep PR)
- Incline Bench: 61/135 x 5, 71/156 x 5, 172 x 5
- Pull Up: BW x 40 total
- T-bar Row: 3 plates x 3 x 12
- Bi/Tri: 5 x 10

I decided to skip class this morning and hit a bench PR instead. Probably had another rep in me too.

That and a massive pump made for a classic session.

- Conditioning: Hill sprint x 8

- Deadlift: 130/286 x 5, 150/330 x 3, 166/366 x 10 (rep PR)
- Safety Squat: 95/209 x 5, 234 x 5, 122/269 x 5
- GHR: BW x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

- Press: 54/119 x 5, 62/137 x 3, 69/152 x 6
- Close Grip Bench: 67.5/149 x 5, 77.5/171 x 5, 87.5/193 x 5
- Weighted Chin: 40/88 x 6(PR), 20/44 x 11
- DB Row: 37/81 x 3 x 12
- Bi/Tri: 5 x 10

Couldn’t sleep last night, mind was racing. Lucky if I got 5 hours.

Session was pretty good considering. 2 plate weighted chin for reps.