I was without a computer for the last few weeks and stopped updating this log, but I'm back. I started 5/3/1 a few weeks ago, lifting 4 times a week. Here is my training since the last update.
Monday 20/2/2012
- Press: 46/101 x 5, 53/117 x 5, 60/132 x 10
- Close Grip: 50/110 x 10, 60/132 x 10, 70/154 x 10
- Weighted Pull Up: 25/55 x 8,6
- DB Row: 27/60 x 2 x 20
- Bi/Tri Superset
Tuesday 21/2/2012
- Deadlift: 111/244 x 5, 128/282 x 5, 145/320 x 12
- Safety Squat: 70/154 x 10, 85/187 x 10, 100/220 x 10
- GHR: BW x 3 x 12
- Ab Circuit
- Conditioning: 400m x 3 (1:07, 1:19, 1:14)
Wednesday 22/2/2012
- Conditioning: Hill sprints x 8
Thursday 23/2/2012
- Bench: 70/154 x 5, 80/176 x 5, 90/198 x 10
- Incline: 45/100 x 10, 55/121 x 10, 65/143 x 10
- Weighted Chin: 25/55 x 8,8
- T-Bar Row: 3 plates x 3 x 10
- Bi/Tri Superset 3 x 10
Friday 24/2/2012
- Squat: 100/220 x 5, 110/242 x 5, 125/275 x 12
- RDL: 60/132 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab Circuit
- Coditioning: Prowler - 13 x 20m trips with 141lb in 10:00 (alternating high/low handles)
Saturday 25/2/2012
- Conditioning: 40m sprint x 6 and 400m x 1 (1:04)
Monday 27/2/2012
- Press: 50/110 x 3, 57/125 x 3, 64/141 x 8
- Close Grip Bench: 60/132 x 8, 70/154 x 8, 80/176 x 6
- DB Row: 32/70 x 3 x 15
- Bi/Tri Superset: 3 x 10
Tuesday 28/2/2012
- Deadlift: 120/264 x 3, 137/302 x 3, 154/340 x 10
- Safety Squat: 85/187 x 8, 100/220 x 8, 115/253 x 6
- GHR: BW x 3 x 12
- Neck Harness: 24/53x2x50
- Ab Circuit
- Conditioning: Prowler - 12 x 20m trips with 141lb in 10:00 (alternating high/low handles)
29/2/2012
- Conditioning: 400m x 4 (1:10, 1:10, 1:09, 1:08)
1/3/2012
- Bench: 75/165 x 3, 85/187 x 3, 96/212 x 8
- Incline Bench: 55/121 x 8, 65/143 x 8, 72/159 x 6
- Pull Up: 30 total done between pressing sets
- Barbell Row: 80/176 x 2 x 8
- Bi/Tri Superset
Friday 2/3/2012
- Squat: 103/227 x 3, 117/258 x 3, 132/291 x 10
- RDL: 60/132 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
Sunday 4/3/2012
- 12km hike in a little under 3 hours
Monday 5/3/2012
- Press: 53/117 x 5, 60/132 x 3, 68/150 x 6
- Close Grip Bench: 65/143 x 5, 75/165 x 5, 85/187 x 5
- Weighted Chin: 30/66 x 2 x 6
- DB Row: 35/77 x 3 x 12
- Bi/Tri Superse
Tuesday 6/3/2012
- Deadlift: 128/282 x 5, 145/320 x 3, 162/357 x 10 (rep PR)
- Safety Squat: 90/198 x 5, 105/231 x 5, 120/264 x 5
- GHR: BW x 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)
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