Training 30th August 2008: DE Upper

A Bench press vs 22kg chains 50x8x3
B1 CG 4-board press 90x4,3 80x5,5
B2 DB row 40x8,8,8,6
C1 Chins BWx8,6,5,4
C2 Cybex bench press shrugs 160x15,15,11,10
D Thib curl 10'sx11+5+5=21RP
+60s doorway stretch +60s lat stretch

Training 28th August 2008: DE Lower

A Parallel box squat +28kg chains 75(50%)x8x2
B Speed pulls +28kg chains 100(50%)x8x1
C Cybex leg press 200x10, 250x10,10,10
D Cybex leg extn 30x20,12
E Standing calf raise 180x13+6+5=21RP
+60s calf +60s hamstring +35s adductor stretches

Training 27th August 2008: ME Upper

A Bench press (thumbs from smooth) 90x3,3
B Push press 60x6,7
C Cybex t-bar row 40x12,10

*left elbow tweaked on 2nd set of bench.

Training 25th August 2008: ME Lower

A Good morning (wide stance) 60x3, 70x3, 80x3, 90x3
B1 GHR w. miniband BWx13,13,12,12
B2 Roman chair situp BWx10, 20x9,9,9,9
B3 Single-leg 45o back raise BWx15,15,15,15
C Seated calf raise 50x10+6+5=21RP
+60s calf +60s hamstring +30s adductor

Training 24th August 2008: RE Upper

A1 4-board CGBP 80x5, 90x5
A2 Pullups BWx10,8
A3 Neck harness 10x20, 15x12
B1 DB row 35x10,10
B2 Cybex bench press shrug 160x13,13
C Thib curl 10'sx10+6+4=20RP
D Rev EZ curl 15x12
+45s doorway stretch +45s lat stretch

Training 21st August 2008: RE Lower

A1 Cybex leg press 150x15, 200x15
A2 45o back raise BWx25,25
B1 Pistols BWx6,6
B2 Hanging leg raise BWx15,15
C Cybex leg extn 40x9+8+7=29RP +30s kneeling RF stretch
D Standing calf raise 180x12+5+4=21RP +30s ham/calf stretch
+30s adductor stretch

2008 WSA Welsh Counties Meet

BW = 80.4kg

[Unequipped - belt, wrist wraps only]

Squat 2/3 130,140,150(F) Disappointing. Got 150 in training a week ago.
Bench 3/3 80,90,95 Left about 5kg on the bar here, was surprised how easy it was. Loooong pause on the chest by the judge too!
Deadlift 3/3 160,175,200(PR) Meant to open at 170... it was Rob Thomas' idea to go straight for 200 - he was right.
Total = 435kg, 82.5kg Champ.

Training 13th August 2008: RE Upper

A1 Cybex adv. shoulder 80x12,10
A2 T-bar 60x12,12
A3 Neck harness 12.5x20
B V-bar pressdown #11x15
C Alt db hammer curl 12.5'sx15
D Facepulls #12x12
E Gripper 40x15
+ flye stretch @ 12.5's

Training 11th August 2008: RE Lower

6 days out from meet.

A1 Iso hack squat 70x6,6
A2 GHR w. miniband BWx15,15
B1 Roman chair situp BWx10, 20x8,8
B2 Back raise BWx25,25
C1 Cybex leg extn. 40x15,9
C2 Standing calf raise 180x13
+60s RF, 60s ham, 30s calf, 30s side lunge stretches

Training 8th August 2008: ME Lower

A Squat 100x5, 120x3, 140x1, 150x1, 140x1
B1 Cybex leg extn 30x25,25
B2 Seated calf 25x13,12
C1 Hanging leg raise BWx15,12
C2 45o back raise BWx20
C3 45o single-leg back raise BWx12

Training 5th August 2008: ME Upper

A Bench (ring) 60x3, 70x3, 80x1, 90x1, 95x1 [PR], 90x1
B1 Cybex t-bar 40x10,10,10
B2 Cybex advanced shoulder (neutral) 60x15, 80x12,12
C1 Facepulls #11x20,12,10
C2 Alt DB hammer curl (strict) 12.5'sx10,10,12
D1 V-bar pushdowns #11x15,8
D2 Gripper 40x15,12
+30s pec flye @ 10's

Training 4th August 2008: ME Lower

A Pulls 160x3, 170x1, 180x1, 190x1 [PR]
B1 Iso hack 70x5,5,5
B2 GHR w. miniband BWx15,15,15
C1 Roman chair BWx10, 15x12,12
C2 Back raise BWx20,20
D1 Hammer leg extn 30x20,20
D2 Standing calf 180x12,9
+60s hamstring, 30s calf, 45s RF

Training 3rd August 2008: DE Upper

A Bench vs chains 50x8x3
B1 3-board (5.5", pinky) 90x5, 95x5,5
B2 DB row 35x10,9,8
C1 Chinup 15x5,5,4
C2 Hammer DL shrug 120x10,10,10
D1 EZ rev curl 15x20,20
D2 Neck harness 10x20,20
E Universal bicep curl #5x12
+45s doorway stretch

Training 1st August 2008: DE Lower

A Deadlift vs. #4 band 100x10x1
B1 GM, hip-width stance 67.5x8,8,8
B2 Pistols BWx8,7,6
C1 Seated calf raise 50x12,10 (cramped up)
C2 Hammer leg extn. 25x20,20,20
C3 Hanging leg raise BWx14,12

Training 30th July 2008: RE Upper

*Trained in hotel gym.

A Inc. DB bench 28'sx5, 30'sx5,5,5,5
B1 BB military 45x8,7,6
B2 DB row 35x9,8,7
C1 Pushdowns 22.5x15,12
C2 DB curl 10'sx15,15

Training 28th July 2008: ME Upper

*Trained in hotel gym.

A Squat (raw) 100x3, 110x3, 120x2
B Leg press 120x15,15,15
C GHR w. miniband BWx8,8

Training 27th July 2008: DE Upper

A Bench vs minibands 40x8x3
B1 4-board (pinky) 95x5, 97.5x5,5
B2 DB row 35x8,7,7
C1 Neutral pullups 15x5,4 BWx8
C2 Cybex bench shrugs 160x15,14,13
C3 Neck harness 10x16,15