update

4/3/13 PULL

Face Pulls (high attachment)
up to 90x12
alternate with:
Wide grip lat pulldowns
up to 85x10
Pull ups
BWx8x8
Single side standing lat twist(yeah sounds ghey)
up to 68x12
Single side lat pulldown
up to 42.5x8
Stiff arm lat press-down
up to 70x10
alternate with:
Barbell curls
20x3x20

Tried smth different for this session, just kept increasing weight for as long as i could handle, then changed exercise. Pretty much similar to pyramiding.


6/3/13 LEGS

Power cleans
90x7x2
Rear delt raises
5x5x20
alternate with:
Squat
(60, 75, 90, 105)x8
120x1x10

Focused on not doing power cleans like a retard. Tried to slow down my pull off the floor, and explode once the weight passed my knees. Good training session.


8/3/13 PUSH

Bench
110x7x3
Narrow grip bench
90x2x5
Wide grip bench
75x2x8
45 deg incline bench
60x3x5
40x1x12

Fricking shagged after the normal bench. Seriously deteriorating, a month a go i could do 110 for 10 sets of 3 no sweat. fml.


9/3/13 PULL

Face pulls (low attachment)
up to 70x10
Pendley rows
90x6x6
Supinated rows
80x5x8
Smith machine pendleys
80(excluding bar)x3x8
Dumbbell rows
30x3x12
Prolonged the eccentric portion, let it hang for a second or two at the bottom to stretch out the back, then upon rowing dumbbell, twist to supinated grip at hip and squeeze. Prefer to use these as isolation after primary barbell work.
Incline pull ups (feet elevated)
BWx3x12