January 20, 2012
Low bar Box Squat
Bar x bunch, 2 sets
40kg x 3, 2 sets
60kg x 3, 2 sets
80kg x 2, 2 sets
100kg x 2, 2 sets (belt)
110kg x 2, 2 sets
115kg x 2, 2 sets
120kg x 2, 2 sets
Bench Press
60kg x 5, 2 sets
80kg x 3, 2 sets
100kg x 2
105kg x 2
107.5kg x 2
110kg x 2
Fat grip pull-ups
Bw x 5, 2 sets
10kg x 2
15kg x 2
17.5kg x 2, 4 sets
Couldn't do regular pull-ups, since the rack with the regular pull-up bar was in use.
Lunges
Bw x bunch
40kg x 6 eachside
56kg x 6, 4 sets eachside
Ab rollouts from knees
Bw x 5
10kg x 5
15kg x 5
-23. Bodyweight 85kg. 8 hours sleep. I've made some adjustments to my routine, to allow me to put more emphasis on deadlifts, and hopefully to recover better (some mornings I feel pretty beat up). So now the plan is (pending feedback) roughly:
Monday
Squat - volume
Bench - heavy
Weighted chins - heavy
Assistance
Wednesday
Deadlift - heavy or moderate
DB bench
Squat - moderate or light
Assistance
Friday
Squat - heavy
Bench - volume
Weighted chins - volume
Assistance
Saturday
Deficit Deadlift OR GMs - moderate
Push press
Assistance