Training 29th Nov 2008: MP

A1 MP 47.5x5, 55x3, 62.5x5[PR]
A2 Neutral pullup BWx12,8,8
B1 CG 3-board 80x8,8,7
B2 Alt DB hammer curl 20'sx10,10
C1 DB side lateral 10'sx15
C2 Neck harness 15x20
+45s band pec & lat stretches

Training 28th Nov 2008: DL Asst.

A Sumo DL 120x5, 140x5, (straps on)140x6
B1 Iso squat 120x6,6,6
B2 Cybex bench shrug 170x15,15
B3 Kroc row 30x20
+45s ad/pf/calf stretches

Training 26th Nov 2008: BP

A Bench 70x5, 80x5, 92.5x5[PR]
B1 Neutral cable row #8x12,10,8
B2 Bar pushdown #10x20,15,15
+45s band pec stretch

Training 24th Nov 2008: SQ

A Squat 105x5, 120x5, 135x7[PR]
B1 Walking lunge 25'sx6,6,6
B2 Roman chair situps BWx15,15,15
+45s ad/pf stretches

Training 23rd Nov 2008: MP

A1 Military press 46x5, 51x5, 56x7[PR]
A2 Pullup BWx8,8,8

Training 21st Nov 2008: DL

A DL 135x3, 155x3, 175x3
*Way harder than this should have been. Perhaps more time off the DL post-meet would have been wise...
B1 Uni kneeling leg curl 20x15,15,15
B2 Hanging leg raise w. curlup BWx8,8,8
B3 45o back raise vs. green band x15,15,15

Training 19th Nov 2008: BP

A Bench 75x3, 85x3, 97.5x3[PR]
B1 Neutral seated row 150x12,10,8
B2 Side lateral 10'sx18,12,10
C1 Crossface extn. 7.5x15,15
C2 Alt DB hammer curl 17.5'sx15,15
+30s band pec stretch

Training 18th Nov 2008: SQ

A Squat 112.5x3, 127.5x3, 145x3[PR]
B1 GHR w. miniband BWx10,10
B2 Leg extn. 170x20,15
C1 Roman chair BWx15,15
C2 Seated calf 40x15,15
+45s ad/ham stretches

Training 16th Nov 2008: Military Press

A1 MP 45x3, 52.5x3, 57.5x6[PR]
A2 Neutral chins BWx10,10
B1 CG 3-board 80x5,5
B2 Trap bar drag row 70x15,15
+ 45s band doorway stretch

2008 WSA Welsh Single Lifts

Weight = 81.9kg

Deadlift only: 185, 202.5[F], 202.5[PR]

Training 5th Nov 2008: Bench

4 days to meet.

A Bench 80x5, 90x3, 100x2[PR]
B Lateral raise 10'sx16
C Neutral row 140x12

Training 3rd Nov 2008: Sq

6 days til meet.

A Squat 117.5x5, 132.5x3, 147.5x2[PR]
B1 Leg extn 170x15,15
B2 Seated calf raise 40x15,15

Training 31st Oct 2008: RE Lower

A1 Uni. leg curl 20x15,15,15
A2 DB rev. lunge 30'sx7,7,7
A3 45o back raise 30x12,12,12
A4 Standing calf raise 180x12,10,10
+45s ad/ham/pf stretches

Training 29th Oct 2008: Bench

A Bench (pinky) 70x5, 80x5, 90x6[PR]
B1 Side lateral 10'sx15,15
B2 Front raise 10'sx15,10
B3 Seated neutral row #8x12,12,8
B4 Bent lateral 10'sx15,10
C Pushdowns vs miniband #10x15,12
+ flye stretch @ 10's

Training 27th Oct 2008: Squat

Played 1hr of full-court basketball 2hrs prior to training... not clever.

A Squat 100x5, 117.5x5, 132.5x8 (or 9... was so into the set I lost count. Either way, PR)
B1 GM, narrow 70x10,10
B2 Cybex leg extn 15x20,20
B3 Roman chair BWx10, SB+10x12
+45s ad/calf/pf/hip stretches

Training 26th Oct 2008: RE Upper

A Inc DB bench 20'sx20,20
B Pullups x21 (10+5+4+2)
C1 CG 3-board 80x5,5,5
C2 Neck harness 20x20,20
D1 Trap bar drag row 60x20,12,10
D2 Alt DB hammer curl 15'sx16,12
E Hex holds 10'sxFailure
F Seated machine lateral 140x15,10
+35s doorway/lat stretches

Training 24th Oct 2008: Deadlift

A DL 135x3, 155x3, 175x3
B1 Unilateral leg curl 15x15,15,15
B2 DB rev lunge 30'sx6,6,6
B3 45o back raise 20x12,12,12
+40s ad/ham/pf stretches

Training 23rd Oct 2008: Recovery

A Bent row 60x10,10,8,8
B 10mins elliptical
C1 Prone trap raise 3'sx15,15
C2 Chest-supported Cuban press 2'sx12,12
D 10mins Incline treadmill walk
E Facepulls x20,15

Training 22nd Oct 2008: ME Upper

A Bench 72.5x3, 85x3, 95x4[PR]
B Military press 50x10,10,8,6
C Tricep pullover 30x8,8

Training 20th Oct 2008: ME Lower

A Squat 107.5x3, 125x3, 140x4[PR]
B1 GM, narrow 70x8,8
B2 Leg extn 55x20,20
B3 Roman chair BWx10, SB+10x10
C Calf raise 180x14
+35s ad/calf/pf stretches