Conditioning: August 16, 2011

Run: 4.5 km

Deadlift: August 16, 2011

Deadlift: worked up to 142.5 x 7

Romanian deadlift: 20 x 10, 40 x 10 (x 3)

Barbell shrug: 60 x 10, 100 x 10, 140 x 10*, 160 x 19*

Dumbbell calf raise: 30 x 12 (x 4)

Face pulls: 4 sets

Dumbbell holds: 8 kg for time (x 4)

*Straps.

Tired and slow today.

Press: August 15, 2011

Press: worked up to 65 x 6*

Bodyweight chins: 62 total, throughout session

Lying triceps extension: EZ bar + 22.5 kg x 10 (x 3)

*Started off with too narrow a grip here, think it threw me off a little.

Conditioning: August 12, 2011

Hill sprints (10 minutes): 17

Squat: August 12, 2011

Squat: worked up to 107.5 x 8*

Leg press: 75 x 10, 95 x 10, 115 x 14

Bodyweight pull ups throughout session, various grips: 30 total

Sit ups: 42 total

Side bends: 96 total

*Squats were a total mess today, for a number of reasons. Firstly, my belt was too tight and it threw my balance way off on the first rep, so much so that I nearly fell forward and had to reset (didn’t count the half rep). This annoyed me royally and I lost concentration. Secondly, bar speed was slow and I had no pop. Nothing left in the tank.

Bench: August 11, 2011

Bench: worked up to 100 x 10

Dumbbell row: 14 x 10, 24 x 8, 34 x 17

Bodyweight dips: 10, 10, 20

Dumbbell curl: 14 x 12 (x 2)

Hammer curl: 14 x 12 (x 2)

Conditioning: August 10, 2011

Run: 4.5 km

Deadlift: August 9, 2011

Deadlift: worked up to 135 x 9

Barbell shrug: 60 x 10, 100 x 10, 140 x 10*, 160 x 18*

Seated hamstring curl: 42.5 x 10 (x 3)

Dumbbell calf raise: 30 x 11 (x 4)

Face pulls: 4 sets

Dumbbell holds: 8 kg for time (x 4)

*Used straps.

The deadlift reps are a record for me at this weight.

Press: August 8, 2011

Press: worked up to 62.5 x 9*

Bodyweight chins: 59 total, throughout session

Lying triceps extension: EZ bar + 20 kg x 10 (x 3)

*This is a record for me with this weight. Had the form dialled in for the first time in ages. Kept my elbows in, and used an appropriately close grip. Also felt able to grind out an extra rep, but left it there.

Conditioning: August 7, 2011

Hill sprints: 15 (9.5 minutes)