ExRx.net

Sunday 8th April 2012:
Session 20
1945
Squats:
2x5x20kg
1x5x40kg
1x3x60kg
1x2x80kg
3x5x100kg

Overhead Press:
2x5x15kg
1x5x20kg
1x3x30kg
1x2x35kg
3x5x45kg

Power Cleans:
2x5x15kg
1x5x20kg
1x3x30kg
1x2x35kg
3x5x45kg

Pull Ups:
12 total as follows
1(45sec rest), 3 (60sec rest), 3 (60sec rest), 2 (45sec rest) and 3

100kg reached on squats, mini goal achieved! Absolutely stoked! Overhead Press felt heavy at 45kg, Power Cleans felt light at 45kg! Trying out a phone App for Pull/Chin Up training, goal is to achieve 25 Pull/Chin Ups in a row, no time frame as yet, but the App asks you at the end of each session if the wokout was too hard, just right or too easy and adjusts the next workout accordingly! Next workout will be sets of 2,3,4,2 and 3, I said today's workout was just right! Also need to buy up some more weight plates, only have another 5.5kg I can use, was thinking of using a bucket of water, measured on a scale for correct weight, on each end of the bar for squats, probably won't work for deadlifts though!

Friday 13th April 2012:

Running 10 mins x 4 + walking 1 min x 3
43:00 minutes, 7.51k, Avg Speed 10.5km/h Avg Pace 5:44 mins/k

Best distance for this time that I've done, going to bump up to the next level a workout early!

Saturday 14th April 2012:

Session 21
1945
Squats:
2x5x20kg
1x5x40kg
1x3x60kg
1x2x80kg
3x5x102.5kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x65kg
3x5x75kg

Deadlifts:
2x5x40kg
1x3x60kg
1x2x90kg
1x5x102.5kg

Pull Ups:
14 total as follows
2(45sec rest), 3 (60sec rest), 4 (60sec rest), 2 (45sec rest) and 3

Felt great tonight!

Monday 16th April 2012:
Session 22
1455
Squats:
2x5x20kg
1x5x40kg
1x3x60kg
1x2x80kg
3x5x105.5kg

Overhead Press:
2x5x15kg
1x5x25kg
1x3x30kg
1x2x40kg
3x5x47.5kg

Power Cleans:
2x5x20g
1x5x25kg
1x3x30kg
1x2x40kg
3x5x47.5kg

Pull Ups:
16 total as follows
2(45sec rest), 3 (60sec rest), 5 (60sec rest), 2 (45sec rest) and 4

Maxed out my weights today, off to buy a second hand set with 100kg of weight!

Injured again, pulled a groin/quad muscle at basketball tonight and it hurts, a lot! Won't be able to train squats or DL's for a little while, hopefully only a week or so! Oh well, better work on the things I can do then!

Thursday 19th April 2012:

Session 23
1300
Squats:
2x5x20kg
1x5x40kg
1x3x60kg
1x2x85kg
1x1x107.5kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x65kg
3x5x77.5kg

Deadlifts:
2x5x40kg
1x3x60kg
1x2x90kg
1x5x107.5kg

Pull Ups:
19 total as follows
3(45sec rest), 4 (60sec rest), 5 (60sec rest), 3 (45sec rest) and 4 (needed assistance on the final rep)

After the injury mentioned above I didn't think I'd be able to squat at all, I was feelign good today so decided to try the warm up portion and go through with only minor niggles until the first work rep which didn't feel too bad but I decided to give the injury somemore time to heal before pushing too hard! Everything else felt pretty good, although I've been eating a bit crappy lately and my weight has crept up a little so the pull ups were a bit harder! Wife is being induced into labour tomorrow, so the eating will either get a lot better from not having enough time to prepare/eat or a lot worse for the same reason! lol

Saturday 21st April 2012:
Session 24
1400
Squats:
2x5x20kg
1x5x40kg
1x3x60kg
1x2x85kg
1x2x107.5kg

Overhead Press:
2x5x15kg
1x5x25kg
1x3x30kg
1x2x40kg
3x5x50kg
1x1x60kg

Power Cleans:
2x5x20kg
1x5x25kg
1x3x30kg
1x2x40kg
3x5x50kg
1x1x60kg

Pull Ups:
19 total as follows
3(45sec rest), 4 (60sec rest), 5 (60sec rest), 3 (45sec rest) and 4

Still injured but testing things out, going to take a few days off of everything but pull ups to rest as we brought our new addition home from Hospital yesterday, we had a boy, Felix Daniel Wright, very proud daddy right here! Anyway, a few days off then back into it with a 10% reset on all but squats, I'm going for a 20% reset due the injury and heading back to approx. 90kg for work sets! Also, the Press felt REALLY heavy at 50kg and my mind was saying "That's it, you won't be able to press any more than that dude!" So I added the single rep at 60kg as a bit of a thought breaker, was tough but I got it, so with a 10% reset and return to a linear progression I think 3x5x60kg is certainly achievable now!

Monday 23rd April 2012:

Pull Ups:
21 total as follows
3(45sec rest), 4 (60sec rest), 6 (1 assisted)(60sec rest), 3 (45sec rest) and 5 (3 assisted)

Went terribel today, thought it would be easier as I had not trained back already but it must have been something to do with missing out on a good warm up or something!

Monday 30th April 2012:

Session 1
1400
Squats:
2x5x20kg
1x5x40kg
1x3x60kg
1x2x80kg
3x5x100kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x45kg
1x2x60kg
3x5x70kg

Deadlifts:
2x5x40kg
1x3x60kg
1x2x85kg
1x5x100kg

Pull Ups:
18 total as follows
6 (test set)
1(45sec rest), 3 (60sec rest), 3 (60sec rest), 2 (45sec rest) and 3

Back into today after pretty much a week completely off from exercise! Squats felt REALLY heavy on the 1st work set, then I remembered to breathe and the next 2 were fine! Started the pull ups over again, started with a test set to see where my max consecutive was at which was still at 6 after the lay off, again probably could have done better but forgot to breathe properly! Also didn't reset as low as I was going to, something in my brain said going back under 100kg was being a wuss!

Tuesday 1st May 2012:

Running 10 mins x 4 + walking 1 min x 3
43:00 minutes, 6.46k, Avg Speed 9.0km/h Avg Pace 6:40 mins/k

First run post most recent injury, was doing fine until the 5k mark then the body started shutting down! I'm doing an 8k Fun Run on the 13th so need to get things back on track FAST!

Thursday 3rd May 2012:
Session 2
2000
Squats:
2x5x25kg
1x5x40kg
1x3x60kg
1x2x80kg
3x5x102.5kg

Overhead Press:
2x5x15kg
1x5x20kg
1x3x30kg
1x2x35kg
3x5x45kg

Power Cleans:
2x5x15g
1x5x20kg
1x3x30kg
1x2x40kg
3x5x45kg

Pull Ups:
14 total as follows
2(45sec rest), 3 (60sec rest), 4 (60sec rest), 2 (45sec rest) and 3

Felt good, injury seems to be clearing up!

Friday 4th May 2012:

Running 10 mins x 4 + walking 1 min x 3
43:00 minutes, 6.86k, Avg Speed 9.5km/h Avg Pace 6:17 mins/k

Better than Tuesday, was at least able to run all but 45 seconds of the final 10 run! Feeling like I can get that Avg Pace to the 6 minute mark within the next week!

Saturday 5th of May:

Session 3

Squats:
2x5x25kg
1x5x40kg
1x3x60kg
1x2x80kg
3x5x105.5kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x65kg
3x5x72.5kg

Deadlift:
2x5x40kg
1x3x60kg
1x2x85kg

1x5x105.5kg

Pull UPS:
16 total in sets of:
2 (45sec rest), 3 (60sec rest), 5 (60sec rest), 2 (45sec rest) and 4

Felt pretty good to hit this weight on squats after missing it with the injury last time! d

Monday 7th May 2012:

Session 4 Squats:
2x5x25kg
1x5x40kg
1x3x60kg
1x2x85kg
3x5x107.5kg  

Overhead Press:
2x5x15kg
1x5x25kg
1x3x30kg
1x2x40kg
3x5x47.5kg  

Power Cleans:
1x5x30kg
1x5x40kg
1x3x50kg
1x2x55kg
5x3x60kg  

Pull Ups:
19 Total in sets as follows:
3 (45sec rest), 4 (60sec rest), 5 (60sec rest), 3 (45sec rest) and 4  

Decided to do the power cleans “right” from here on in, 60kg felt about right, maybe had a little more in the tank but didn’t want to go too big a jump to start, felt good, will reset my Starting Strength calculator from this session onwards!

Thursday 10th of May:

Session 5

Squats:
2x5x25kg
1x5x40kg
1x3x60kg
1x2x85kg
3x5x110.5kg

Bench Press:
2x5x20kg
1x5x35kg
1x3x50kg
1x2x65kg
3x5x75kg

Deadlift:
2x5x40kg
1x3x60kg
1x2x90kg
1x5x110.5kg

Pull UPS:
21 total in sets of:
3 (45sec rest), 4 (60sec rest), 6 (60sec rest), 3 (45sec rest) and 5

Felt flat tonght, probably the "Baby Diet" the last few days, ie eat what you can, when you can and get as much in as you can incase there's not a next time today! lol I have put weight loss a bit on the back burner the last month or so to keep the calories up for getting stronger, so far it's been a fine line but it's been working as I'm still getting stronger and my weight is sitting in a 2kg pocket between 100kg and 102kg! Am still waiting on an up dated versin of a book called "Eat Stop Eat" as I am thinking of trying intermittent fasting! There were a few "soon to be published" studies in the 1st edition and I want to check references in the new book to see if they were ever actually published and what the fidnings were before I go ahead and give it a go!