Press

Press
Bar * 10 * 2
60 * 5
70 * 3
82.5 * 5
85 * 4
87.5 * 3
90 * 2
100 * 0 (failed)

Back down set
80 * 3
85 * 2
90 * 4 (PR)

Hammer curl
17.5 * 10 * 3

Front squats
60 * 5
80 * 5
90 * 3 * 5

90kg * 4 (PR)

Bitter sweet PR. Lots on my mind. 

Squats (speed)

Squatting today instead of deadlift cause my biceps are aching. Could be from the rack pulls.

Squat 

60kg pause squats to warmup along with hips flexor stretch

80kg pause

100 * 3

120 * 2 * 10 (RPE 6-7)

130 * 2

140 * 2

150 * 2

160 * 2

Pause squats (3sec)

120 * 3

130 * 3 * 2

120 * 3 * 2

Squat

100 * 10 (keeping tension on the quads)

Dan Green Bench Program week 5

Really need to take my supps. After a long day need some caffeine. Reps are much slower today too.

Pause bench
Bar * 10 * 2
60 * 10
80 * 5
100 * 3
110 * 3
125 * 6 * 3

Touch and go
125 * 3
125 * 4 * 5

Wide grip pause bench
100 * 6 * 3
Felt easier today

Inlince db bench
30 * 15 * 3

Push Press + Pause Squat

Really gotta stop testing and focus on building..

Push press. Gotta learn to connect the leg drive to the lockout.

Hit a 105kg which is sad since my press is 102.5kg

Pause squat. Hit a 150kg beltless and missed 155kg...

Squat (Beltless PR)

Today's squat session started off rough. Especially since it is beltless work, when I stood underneath that 145kg, damn, it felt heavy as fuck. Man up and make small increments and hey! PR.

Squat 

60kg * 5 (paused)

80kg  * 5 (paused)

100 * 3 

120 * 3

130 * 3

140 * 3

145 * 3

150 * 3

152.5 * 3

155 * 3

157.5 * 3 (Beltless PR, previous was 150kg * 2)

Pause squats 

130 * 3 * 8 (3secs pause)

ATG squats

100 * 10 * 3

Foam rolling. Felt good. Progress is good. 

145 * 3

150 * 3

152.5 * 3

155 * 3

157.5kg * 3 (PR)

Pause squat 130kg * 3 

Pause squat 130kg * 3

Pause squat 130kg * 3

Press for 21/1/2013 and 22/1/2013 and Pause squats

Did 5/4/3/2/1 with Abel last night when he came to SMU gym

Press 

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

95 * 1

95 * 0 (Failed)

Klokov Press PR

72.5kg

Press PR 

Warm up to 70 * 3

80 * 1

90 * 1

102.5 * 1

Sorry for the bang, got a bit dizzy and get let it go. Anyway this PR means a lot to me.. 100kg was a barrier to me. Now on to 110kg.

Squats
120 * 3 (3secs pause) * 5
100 * 3 (8secs pause) * 3

Deadlift

Deadlift 

12 sets of 140-150kg * 3

Snatch grip deadlifts 

100 * 6 * 5

Kroc rows 

30 * 20 * 3

40 * 15 * 2

Dan Green Bench Program Week 4

Pause Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

122.5 * 6 * 3 

Touch and go

122.5 * 4 * 6 (5th set was 3 reps, cramped up a bit)

Wide grip pause bench

100 * 6 * 3

100 * 5

Pullup 

19.5 

Incline db press

30 * 15/20/16

Press

Press

Bar * 10 * 2

40 * 5

60 * 5

70 * 3

75 * 5

80 * 4

85 * 3

87.5 * 2

90 * 1

80 * 3

85 * 2

90 * 1 (best rep so far for today)

80 * 3

85 * 2

87.5 * 1 

Kroc row

40 * 20 * 3

Hammer curl

12.5 * 12

15 * 12

17.5 * 12 * 3

Plank 

With Sam (30s)

60 * 5 

Deadlifts

Conventional 

155 * 3 * 8

Deficit (work on the form)

Did some triples with 100

Sumo 

Pulled some sumo. Form need to be worked on. Sets of singles. 

Press

Press

Bar * 10 * 2

40 * 5

60 * 5

70 * 3

75 * 5

80 * 4

85 * 3

90 * 1

90 * 2 (PR)

80 * 3

82.5 * 2

85 * 1

80 * 3

82.5 * 2

85 * 1

Pull-ups 

10 * 5

5 sets of plank

Squat

Squat warm up with Paused reps

60kg

80kg 

100kg 

120kg 

130kg 

140kg * 2 

150kg * 1

160kg * 1

170kg * 1

175kg failed

Paused squat 

130 * 2 (3sec pause) * 2

130 * 1 (failed 2nd rep because Bryan counted 5sec pause) 

120 * 2 * 1

120 * 3

120 * 2 * 2

Plank with 50kg * 2 (30s) 

Plank with mus on top (30s)

Dan Green Bench Program Week 3

Warmup with bands

Pause Bench
Bar * 10 * 2 normal
60 * 5 paused
80 * 5 paused
100 * 3 paused
120 * 6 * 3 paused

Touch and go bench
120 * 4 * 5
120 * 3

Wide grip pause bench
100 * 6/5/4/3

Weak as fuck for that. Will need to fix the tuck and flare.

Incline db benchpress
30 * 12 * 3

Barbell curls
40 * 12
50 * 8
40 * 10 * 3

Press

Press

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

95 * 0 (stuck...)

80 * 3

82.5 * 2

85 * 1

77.5 * 3

80 * 2

82.5 * 1

Weighted plank

4 sets 

Deadlift

Deadlift 

150 * 3 * 10 

Deficit 

100 * 3 * 8 

Snatch 

100 * 3 * 2

Kroc rows

30 * 20 * 3

Weighted plank (50kg)

30-40s * 4 + 10s

Press

Warm up with bar

40 * 5

60 * 5 

70 * 5

75 * 5

80 * 4

85 * 3

87.5 * 2

90 * 1 (knees dip a bit)

90 * 0 (got dizzy)

80 * 3

82.5 * 2

85 * 1

75 * 3

80 * 2

82.5 * 1

Curl

17.5 * 10 * 5

Hanging leg raise

10 * 4

Squat until pants split

Squats

Warmup with paused squats 

Bar 

60

80

80 * 5

100 * 5

120 * 5

130 * 5 (shorts split) 

Changed shorts

140 * 3 (shorts threaten to split again) 

120 * 3 * 3 (3sec pause)

120 * 5 * 5 (normal)

120 * 2 * 8 (3s pause)

Dragon flag 

10 * 4

Dan green bp week 2

Pause 

117.5 * 6 * 3

Touch and go 

117.5 * 4 * 6

Wide grip pause

100 * 5 * 5 (last set is 4 reps)

Incline db

30 * 12 * 3

Curls

Press (Test 1rm for program)

Tested out my pressing strength to see how much it dropped. Pleasantly surprised that it didn't drop as much. Triceps, Chest, Legs and Back still aching though. FML. Probably gonna have to structure my lifts as followed:

1) Bench + Arms
2) Squat
3) Press
4) Deadlift + Squat

Press
Bar * 10 * 2
30 * 10
40 * 5
50 * 5
60 * 5
70 * 5
80 * 3
90 * 1
95 * 1

Behind Neck Press
60 * 5 * 5

Face pull
20 * 8

Cardio
Sled pulls with Mus sitting on top, 6 * 20m

Squats 6 sets of 4

Warmup

Squats

40,60,80,90 paused

110 * 4

120 * 4

130 * 4

140 * 4 * 6

Pause squats (3s)

120 * 3

120 * 2

110 * 3 * 4

Oly squats

110 * 6

90 * 8 * 2

Pull-ups 

10 * 5

8

Back extension SS sit-ups

10/10 * 5

Dan green bench program week 1.

Playing around with the numbers for today. Trying to find what felt good. 

Pause bench 

125 * 6

115 * 6 * 3

125kg felt hard, so lowered the number down to 115, will add 2.5kg every week, planning to hit a 135kg * 6 paused after 8 weeks. Ideally. 

Touch and go bench 

115 * 4 * 6

Wide grip paused bench 

115 * 3 (weak as fuck, left elbow kept flaring out)

100 * 6 * 3 (last 2 sets is rest pause 3/3)

Gotta work on the wide grip bench, once I bring this up, my raw strength will improve even more.

Incline Db press

35 * 15 * 2 (10/5 for both sets) 

Bicep curls 

10 * 10 * 2

17.5 * 10 * 3

Dips

BW * 15 * 5

Gonna add 2.5 every week and hopefully see a better paused bench after 12 weeks :)