Training 29th June 2009: SQ

Trained once whilst on holiday, nothing worth recording. That plus a week of Black Lung equals a poor squat....

11:00 (85.5kg/188lb/13st 6)
A1 Squat 40x8, 50x5, 60x5, 80x5, 100x5
B1 Front squat 60x2x6
C1 Dynamic lunge 20'sx2x6/side
C2 Reverse pull-through 23.75x2x15
C3 Pull-through 23.75x2x15
D1 Single-leg extension 30x20/side
S1 RF x30s
S2 Hamstring x30s
S3 Calf x30s
S4 Adductor x30s

Training 11th June 2009: DL (5/3/1)

11:30
A1 Hang clean 60x3x5
B1 Sumo deadlift 112.5x5, 127.5x3, 142.5x7
C1 Military press 45x5, 50x3, 57.5x6
C2 Neutral chin BWx5,3 +10x6

Training 9th June 2009: BP (Deload)

10:45
A1 Shoulder crank 2.5'sx10
B1 Bench press 45x5, 55x5, 65x5
C1 EZ bent row +40x12, +50x10
C2 Ford presstension 40x2x10
D1 Facepull 50x2x12
E1 Rope pushdown 40x20,15
E2 EZ curl +15x20,15
E3 Side lateral 10'sx20
S1 Bicep x45s
S2 Lat x45s
S3 Pec @ 12's x40s

Training 8th June 2009: SQ (Deload)

10:30

A1 Forward lunge 22'sx2x6/side
B1 Squat 50x5, 65x5, 80x5
C1 Narrow-stance good morning 60x2x10
D1 Cable ab pulldown 38x2x10
D2 KB swing 32x2x15
E1 Leg extension 50x2x20
S1 RF x45s
S2 Adductor x45s
S3 Hamstring x45s

Training 5th June 2009: DL (5's)

13:30

A1 Sumo deadlift 100x5, 112.5x5, 127.5x12
B1 Military press 40x5, 45x5, 47.5x12
C1 Neutral chin BWx5,5,8

Training 5th June 2009: BP (5/3/1)

11:00 (82.6kg/182lb/13st)

A1 Bench press 67.5x5, 77.5x3, 85x8

A2 Seated cable row (wide) 31.25'sx3x10

B1 Ford presstension 40x3x10

B2 Facepull 40x3x12

C1 EZ curl +20x12,10

S1 Lat x45s

S2 Pec @ 12's x30s

S3 Bicep x45s

Training 2nd June 2009: SQ (5/3/1)

11:30 (83.4kg/184lb/13st 2)

A1 Squat 97.5x5, 112.5x3, 122.5x2

B1 Narrow-stance GM 60x2x8

B2 BB (FS) reverse lunge 40x2x8

C1 Cable pulldown abs 36.25x2x12

C2 Leg extension 45x2x20

S1 QL x30s

S2 Hip flexor x45s

S3 Piriformis x45s