Wednesday 2nd August A1 Safety bar 18" box squat 5 x 66kg, 4 x 86, 106, 126, 136, 146 A2 DB push press 10 x 15 kg DBs, 17.5s, 20s, 20s B1 OH lunge 6/6 x bar, 30kg, 30 B2 WG bent over row 12 x 40kg, 40, 40 C Rowing intervals 500m @ 2:10 split 250m @ 1:55 split 500m @ 2:00 split 250m @ 1:40 split 250m max effort 2 minute rest between sets

Thursday 3rd August A1 Trap bar DL w/ 5 second eccentric 5 x 66kg, 3 x 106 3 x 126, 146, 156* *Each set was 4 concentric & 3 eccentric A2 Renegade row w/ 3 second eccentric 8/8 x 12.5s, 12.5s, 12.5s A3 Split foot wood chop 10/10 x 10, 10, 10 B1 RFE split squat w/ 3 second eccentric 6/6 x 15s, 15s, 15s B2 Decline DB bench press w/ 5 second eccentric 6 x 20s, 22.5s, 25s B3 Seated plate twists 20 x 5, 10, 10

Tuesday 8th August A1 Paused FSQ 3 x 60kg, 2 x 80, 1 x 100 3 x 110, 110, 110, 110 - last rep 3 sec pause A2 Eccentric-only pull up 6, 6, 6, 6 B1 Step ups 8/8 x 17.5s, 17.5s, 17.5s B2 Skullcrusher press 10 x 17.5s, 17.5s, 17.5s C1 RDL 8 x 130kg, 130, 130 C2 Alt. seated DB snatch 8/8 x 15kg, 15, 15

Thursday 10th August A1 Safety bar 18" box squat 4 x 66kg, 106, 126, 146, 146, 156 A2 DB push press 8 x 15kg DBs, 20s, 20s, 20s B1 OH lunge 6/6 x 35kg, 35, 35 B2 WG row 12 x 45kg, 45, 45 Friday 11th August A1 Trap bar DL w/ 5 second eccentric 3 x 66kg, 106, 146, 156, 166 A2 Renegade row w/ 3 second eccentric 8/8 x 12.5kg DBs, 12.5s, 12.5s A3 Split stance wood chop 10/10 x 10kg, 10, 10 B1 RFE split squat w/ 3 second eccentric 6/6 x 17.5kg DBs, 17.5s, 17.5s B2 Decline DB bench press w/ 5 second eccentric 6 x 25kg DBss, 27.5s, 27.5s B3 Seated plate twists 20 x 10kg, 10, 10 Monday 14th August A1 Paused FSQ 3 x 60kg, 90, 115, 115, 115, 115 A2 Eccentric pull up 6, 6, 6, 6 B1 Step ups 8/8 x 20kg DBs, 20s, 20s B2 Skullcrusher press 12 x 15kg DBs, 15s, 15s C1 RDL 5 x 60kg, 100 8 x 140, 140 C2 Alt seated DB snatch 8/8 x 15kg DB, 15

Nope, I hoist a plate over head with both hands and chop from there in a half-kneeling position. It feels weird for me, I'm just do what I'm told to do in my program -- Wednesday 16th August A1 Safety bar 18" box squat 4 x 66kg, 106, 136, 146, 156, 166 A2 DB push press 10 x 17.5kg DBs, 20s, 22.5s, 22.5s B1 OH lunge 6/6 x 40kg, 40, 40 B2 WG BO row 12 x 45kg, 45, 45

Friday 18th August A1 Trap bar DL w/ 5 second eccentric 3 x 66kg, 106, 146 (belt), 166 (b), 176 (b) A2 Renegade row w/3 second eccentric 8/8 x 15s, 15s, 15s, A3 Half kneeling plate wood chop 10/10 x 10, 10, 10 B1 DB split squats w/ 3 second eccentric 6/6 x 20s, 20s, 20s B2 Decline DB bench press w/ 5 second eccentric 6 x 27.5s, 27.5s, 27.5s B3 Seated plate twists 10/10 x 10, 10, 10 Monday 21st August A Front squat 1RM test 5 x 60kg 3 x 80 2 x 100 Belt on 1 x 110 1 x 120 1 x 132.5 - PB 1 x 140 - PB 1 x 120 1 x 110 B JR prowler challenge Push prowler for 3 lengths of the gym every minute on the minute Starting with no weight and adding 20kg each round Completed 5 rounds and was about 1 metre short of completing 6 C Rowing 500m @ 2:00 250m @ 1:50 500m @ 2:00 250m @ 1:40 250m @ max effort 2 min rest between sets

Thanks! I don't know if I posted it before, but here's my 220kg (485#) deadlift from June: -- Thursday 24th August A1 Safety bar 18" box squat 4 x 76kg, 116, 146, 166, 166, 166 A2 DB push press 10 x 20kg DBs, 22.5s, 22.5s, 22.5s B1 OH lunge 6/6 x 45kg, 45, 45 B2 WG row 12 x 50kg, 50, 50

I kinda took last week off training without intending to (at least, at the start of the week). Oops. Monday 4th September A Back squat 2 x 5 x 60kg 5 x 80 3 x 100 5 x 5 x 120 @ 3 mins rest 20 x 85kg B1 Walking lunge 1 x 10/10 x 12.5s 2 x 10/10 x 15s B2 Leg extensions 10 x 5th hole, 10 x 4th 2 x 20 x 3rd B3 Box jumps 3 x 20 x biggest box, shortest side Cricket season is now over On the plus side that will help me with my diet in certain respects and give me time to get some extra cardio/lifting in if I want to.

Wednesday 6th September A No legs bench press - establish 10RM 10 x bar 8 x 40kg 10 x 60 10 x 70 10 x 75 9 x 80 B Bench press - 3 x 5, finishing on 5RM 5 x 80kg 5 x 85 4 x 87.5 + 1 with a big spot! C1 Incl DB fly 3 x 15 15 x 9s, 9s, 9s C2 Tate press 3 x 12 12 x 9s, 12.5s, 12.5s C2 Straight leg weighted sit up 3 x 12 12 x 5kg, 10, 10

Thanks man! I hope I can finally break 500 lbs soon - I'm only 15 lbs away. How do you mean by wraps? Do you mean straps (as in, for grip)? I've barely used straps for deadlifting for years - maybe not since my max was like 250lbs. Years of doing sets of ~5 reps with 75%+ has brought my grip strength up so that it's not really an issue (although saying that, I did fail a deadlift at my last PL comp because of grip!). -- Friday 8th September A Conventional deadlift 3RM 5 x 60 3 x 100 3 x 140 Belt on 3 x 160 3 x 180 - felt good for 5-6 reps 1 x 200 + stopped 2nd rep a few inches off the floor as my neutral spine had completely gone Probably had 3x190 Belt off 6 x 120 6 x 120 6 x 120 B1 DB RDL 3x10 10 x 15s 10 x 20s 10 x 22.5s B2 OH lunge 3x8/8 6/6 x 40 2 x 8/8 x 30 B3 Seated vertical jump 3x10 3 x 10 Tuesday 12th September A Back squat 5 x 60kg 5 x 80 3 x 100 3 x 115 5 x 127.5 5 x 127.5 5 x 127.5 5 x 127.5 5 x 127.5 low bar 20 x 92.5 B1 Walking lunge 10/10 x 15s 10/10 x 15s 10/10 x 15s B2 Leg extensions 20 x #3 20 x #3 20 x #3 B3 Box jumps 20, 20, 20 Fell off and over during last set! Thursday 14th September A Bench press (no legs) 12 x bar 6 x 40kg 10 x 60 10 x 70 10 x 75 B Bench press 5 x 75 5 x 82.5 5 x 90 C1 DB fly 15 x 10s, 10s, 10s C2 Tate press 12 x 12.5s, 12.5s, 12.5s C3 Weighted straight leg sit up 12 x 10, 10, 10

Yup, I meant straps. I effed up a hand mountain biking years ago--pins, screws, never got back the full range of motion--so I know that hand just can't do super heavy weight; I don't have the grip strength for anything above 325. I'm not sure I even have the strength for that at the moment. I'll never know what I might have been capable of, but anything 450+ seems like a beastly thing to hold without straps/wraps. Jaer has small hands, too. Maybe that's a factor.

Wednesday 20th September A Back squat 5 x 60kg 5 x 80 3 x 100 3 x 120 5 x 135 5 x 135 5 x 135 5 x 135 - belt 5 x 135 - belt & low bar Everything felt heavy until I put the belt on and then woosh! B1 Walking lunge 3 x 10/10 x 17.5s B2 Leg extensions 3 x 20 x #4 B3 Box jumps 3 x 10 Thursday 21st September A Bench press (no legs) 10 x 40kg 10 x 60 10 x 70 10 x 80 B Bench press 5 x 80 5 x 87.5 5 x 92.5 C1 Incline DB fly 15 x 12.5s, 12.5s, 12.5s C2 Tate press 12 x 15s, 15s, 15s C3 Straight leg sit up 12 x 10, 10, 10

Saturday 23rd September A Conventional deadlift 5 x 60kg 5 x 100 3 x 120 3 x 140 Belt on 2 x 3 x 160 3 x 170 3 x 180 3 x 190 - PR Belt off 6 x 130 6 x 130 6 x 130 Monday 25th September A Bench press no legs 10 x bar, 40kg, 60, 70, 82.5 B Bench press 5 x 85kg, 90, 95 C1 Incline DB fly 3 x 15 x 8s C2 Tate press 3 x 12 x 15s C3 No legs sit up 3 x 12 x 10

I was on holiday in sunny Crete last week. Due to work being particularly hectic before I went away, Monday 25th was my last training session before the break. I did manage to get a few sessions in at hotel gyms while we were away though I'm training towards the GBPF South Midlands divisional powerlifting competition in January (15 weeks away). I'd like to compete in the 93KG class so I'll need to lose around 7KG (16 lbs?) by then. Should be easily doable... Sunday 1st October A1 RFE DB split squat 8/8 x 18 KB DBs 8/8 x 20s 8/8 x 20s A2 Lat pull down 10 x #7 10 x #8 10 x #8 A3 Standing 1-arm OH DB press 12/12 x 12kg 12/12 x 14 12/12 x 16 B1 Low cable pull through 12 x #9 12 x #12 12 x #14 B2 Seated row 10 x #6 10 x #7 10 x #7 B3 Elliptical 3 x 10 seconds on / 20 seconds off Monday 2nd October 30 mins elliptical LISS Tuesday 3rd October A1 Incline DB bench press 15 x 20 DBs, 22s, 22s, 22s A2 Seated row 10 x #7, #8, #9, #9 A3 Leg press machine 10 x 85.5, 103.5, 112.5, 121.5 B Concept2 row 5 x 250m @ 1:50-2:00 pace 2 mins rest between sets Friday 6th October A1 DB walking lunge 8/8 x 18 DBs, 18s, 18s, 18s A2 Push ups (feet elevated) 20, 20, 20, 20 B1 Vertical pull First set - assisted neutral grip chin ups - 8 reps with 20kg assistance Lat pull down - 12 x 40kg, 45, 50 B2 Leg extension 15 x 30kg, 35, 40, 45 C Ellipical 20 mins MISS

Training's been a bit stop-start since I got back from holiday. Things should be back to normal now. Thursday 19th October Back squats 3 x 5 x 120kg Bench press 3 x 5 x 80kg Monday 16th October A Back squat - establish 6RM over 4 sets 5 x 60kg 5 x 100 6 x 120 6 x 130 Belt on 6 x 140 6 x 150 - low bar Pretty solid final set, my 6RM is 160+ when low bar and wearing a belt, which puts me somewhere around my early-2010 strength levels (which is good!). B Jump squat 3 x 10 x 40kg C1 Front rack BB lunge 6/6 x bar 6/6 x 30kg C2 DB RDL 10 x 22.5kg DBs 10 x 25s C3 Back extension 12 x 9kg DB 12 x 12.5kg

Thursday 19th October A Bench press - establish 9RM doing 3 reps wide, 3 reps medium, 3 reps close grip Wide = wider than competition grip Medium = slightly narrower than competition Close = narrow AF Worked up to 85kg B Bench press 'throws' 3 x 5 x 40kg C1 Arnold press 3 x 10: 10s, 15s, 15s C2 BTN tricep extension 3 x 12: 15kg, 20, 20 C3 Weighted plank 3 x 30 secs x 10kg -- Saturday 21st October A Deficit deadlift - establish 4RM Warm-ups then 4 reps at 140, 150, 160, 170kg. Belt on from 150 up. B Snatch grip deadlifts with pause below & above knee 3 x 5 x 130kg - belt & straps C1 DB split squats 3 x 6/6 x 22.5kg DBs C2 Barbell hip thruster 3 x 8 x 40kg C3 Weighted planks 3 x 30 secs x 10kg