Monday February 29th 2016

Monday
Close grip bench press
to 140-kilos x 4 x 1 reps. Last one fast.
Left shoulder fascia aches.

LPD
to stack + 6p x 2 x 8 reps

DOTBDL - time
3 x time with form as before. One strict. Then 75-kilos x 20 reps, 90-kilos x 15+5 reps

Friday 26th February 2016

Friday
Pick axe work
up a .25-kilo again. My left wrist hates it but it gets done and my right just gets it done. It's never, ever easy.

Wednesday 24th February 2016

Wednesday
Seated Iso Press - facing in
Left rotator cuff still off
to 50-kilos x 4 reps easy, 60-0kilos x 1 rep

Hammer DB Curls
to 65-kilos x 5 reps+

TPD
to 16+stacker plate x 7 reps

Adj T/Bar
+5-kilos from last week
L/H: 4 x 3 reps
R/H: 3 x 3 reps and 1 x 6 reps

Tuesday 23rd February 2016

Tuesday
2 x PC books arrived in the post. One is No 3 of 5 in the world. VVVVV Cool

One hand pinch work
Both hands up .25-kilos
L/H: 4 x 3 reps
R/H: 3 x 3 reps an 1 x 5 reps

Monday 22nd February 2016

Monday
Bwt a tad down - annoying. Dizzy on the heavy deads. Not helped by a broken lever belt. DOTBTLDL - weight not time
to 175-kilos x 5 x 1 reps - only support belt on. Down to 75-kilos x 20 and 85-kilos x 20 reps
S/L/Curls
stack x 10 reps, +4p x 10 reps
L/Ext
stack x 10 reps, +5 x 10 reps, +7 x 10 reps

Friday 19th February 2016

Friday
Pick axe handle work
4 x sets of time - hard with more weight added since the last session

Wednesday 17th February 2016

Wednesday
Close Grip Bench Press
to 140kg x 1 slow ass rep, 2 x 1 decently fast reps

Iso Lever Rows
to 120-kilos x 6 reps an arm

Adj T/Bar
added 5-kilos to working weight. Felt strong on this - getting the comp focus.
3, 3, 3, 6 reps per hand

Tuesday 16th February 2016

Tuesday
One hand pinch
L/H: same weight as last time just a better 4 x 3 sets/reps
R/H: up a half kilo and 3 x 3 and 1 x 5 reps.
 
Small adjustment of hand position to both hands to get better pressure from the outer two fingers.

Friday thru Monday 15th February 2016

Friday
Pick axe work

Monday
S/Press
to 105-kilos x 4 reps

Hammer DB Curls
to 65-kilos x 4 ugly reps

TPD
to 16p + stacker plate x 8 reps

DOTBDL x time
4 x 130 x time. Better form from next week.

Wednesday 10th February 2016

Wednesday
Very snotty today. Loading the ginger tea to sweat it out. Energy levels were very much 'lets see what happens'.

L/Press
to 700-kilos x 8 reps H1 and 8 reps H2. I could have done H3 x 8 but did what needed to be done no more.

Seated L/Curl
stack x 8 reps, +6p x 8 reps

L/Ext
stack x 8 reps, +6p x 8 reps

Adj T/Handle
5-kilos more than last Adj session x 3, 3, 3, and 6 reps

Monday 8th February 2016

Monday
Mid-Iso Row
to 75-kilos x 6 reps a side

Smith CG Bench
to 70-kilos a side x 1 reps

DOTBDL-timed
4 timed sets - 1 second more than before each time. Last set by my fingernails

282lbs

Sunday 7th February 2016

Sunday
Pick axe work
So, for one reason or another (don't ask) I missed both opportunities on Friday and Saturday so trained Sunday. Another .25-kilo added and 4 sets of 21 seconds - damn it's hard.

Wednesday 3rd February 2016

Wednesday
Dumb-ass that I am I took the adjustable but brought the wrong pin to use it with - so deadlifts in lieu

Seated Press
to 107.5-kilos x 3 reps (should have been 105... sooo :D )

Hammer DB Curls
to 60-kilos x 7 reps @
 
TPD
to 16p x 8 reps

DOTLDL - max instead of timed holds
to 175-kilos x 3 x 1 reps (remembering to breath is useful ha ha)

Monday and Tuesday 2nd February 2016

Monday
Double over hand thick bar deadlifts timed holds
4 x working sets

Tuesday
Legs at last
P/Squat mch
to 280-kilos x 6 reps

S/L/Curls
to stack +6p x 10 reps

L/Ext to stack +6p x 12 reps

One hand pinch work

Friday 28th January 2016

Friday
Pick axe work
Added a half kilo (from this point forward it's .25-kilo) and did 4 x timed sets