The Old That is Strong does not Wither - Log of Disco

[Disco]

Note I always do cj in 3's, not 5 as I have written

 

[Disco]

Squat 2x5x40
Press 2x5x30
Cleans 1x3x40
Shoulders

Light as Bball later on

 

[Disco]

Squat 3x5x55
Press 3x5x40
Clean and jerk 3x3x50
Shoulders
Wings 3x8x4kg
Back extensions 3x5 wow think i over did them

 

[Disco]

Squats 2x5x60
Bench 3x5x45
Deads 2x3x70
Shoulders
Javelin throws 2x8 third
Quad curls 5x5x10(2x10)

 

[Disco]

Squat 3x5x60
Press 2x5x45 - hard
Shoulders
C&j 2x3x50
Ham curls 3x8x2.5
Dip machine 5x8x40kg

 

[Disco]

Squats 2x5x60
Bench 2x5x45
Deads 2x3x70
Wings 3x8x4kg
Shoulders
Quad curls 3x8x10(x2)

 

[Disco]

Squats 2x5x60
Press 3x5x40
C&J 2x3x40 quad tightness
Shoulders
Javelins 3x8x15
Back extensions 3x5 easy

 

[Disco]

Squat 3x5x60
Bench 3x5x45
Shoulders
C&J 2x3x50
Dip machine 3x8x50 (do 45 next time)
Ham curls 3x8x3 u

 

[Disco]

Squat 2x5x65
Press 2x5x45
Shoulders
Wings 3x8x5
Quad curls 3x8x12.5
Pull downs 3x6x40
Back extensions 5x5

 

[Disco]

Squat 3x5x65
Bench 2x5x50
Shoulders
Cj 3x3x50
Javelins 5x5x20
Calves 20, 15, 15, 10, 10
Ham curls 3x6x3.5
Dip machine 3x5x40

 

[Disco]

Okay I just want to set this work out out

A
Squats
Press
Clean and Jerk
Shoulder pulls large action
Javelins
Quad Curls
Wings
Back Extensions


B
Squats
Bench
Deadlift (except if basketball tomorrow, then C&J)
Shoulder pulls small action
Dip Machine
Ham Curls
Pull downs
Calf Raises

 

[Disco]

Squat 3x5x65
Press 2x5x45
C&J 3x3x40 - back tightness
shoulders
Javelins 5x5x15
Quad curls 3x6x16 each
Wings 5x8x6kg
Back extensions 3x5x10kg

 

[Disco]

Squat 2x5x55 - reset due to tightness
Bench 3x5x50
Shoulder pull large
Dreads 2x3x60
Pull downs 5x6x45 u
Ham curls 3x6x35
Dips 5x5x45
Calf raises 10, 20, 20, 20, 15, 15

 

[Disco]

Squat 3x5x55
Press 3x5x40
Clean and Jerk 3x5x50
Shoulders large
Javelins
Quad curls
Wings 3x5x8
Backs 4x5x10kg

 

[Disco]

Squat 3x5x55
Press 3x5x40
(sore thumb no cj)
Shoulders large
Javelins
Quad curls 5x6x20
Wings 5x5x8
Backs 5x5x10kg

 

[Disco]

Squat 2x5x60
Bench 2x5x52.5
Shoulder pull small
Dswollen thumb
Pull downs 5x5x50
Ham curls 5x5x35
Dips 3x5x50
Calf raises 10, 10, 20, 20, 10, 10

 

[Disco]

Squat 3x5x60
Press 2x5x42.5

Shoulders large
Javelins
Quad curls 3x5x25
Wings 3x5x10
Backs 3x5x15

 

[Disco]

Squat 3x5x65
Bench 3x5x52.5
Shoulder pull small
Dswollen thumb
Pull downs 5x5x55
Ham curls 3x5x40
Dips 4x5x50
Calf raises 10, 10, 20, 20, 10, 10

 

[Disco]

Squat 3x5x70 - pulled muscle in back dammit
Press 3x5x42.5

Shoulders large
Javelins
Quad curls 4x5x25
Wings 3x8x6 (lower for back)
Backs extensions skipped

 

[Disco]

Squat 2x5x50
Bench 3x5x40
Shoulder pull small
Dswollen thumb
Pull downs 5x5x45
Ham curls 3x5x30
Dips 4x8x40 total
Calf raises 10, 10, 20, 20, 20, 10, 10