update

13/3/13
PULL

Well, was supposed to be a pull day at least. had no time to go to the gym. so ended up using fitness corner.

Pull ups (from dead hang)
BWx20x5
30-45 second rest between sets

Neutral grip pull ups (also from dead hang)
BWx10x5
30-45 seconds rest between sets



15/3/13
LEGS

Power snatch
60x6x3

Snatch grip deads
120x2x3
110x5x3
was aiming for 120x7x3, but wow these are a real bitch for the grip.

Superset 1 - 3 sets
(A) Rear delt raise 5x15
(B) Leg raise BWx16
(C) Hamstring curls 60x12

Superset 2 - 3 sets
(A) Rear delt raise 7.5x15
(B) V Crunch BWx20
(C) Hyper-ext BWx16

Was panting like a dog after these two supersets haha. good way to get work done in shorter time.



16/3/13
PUSH

Bench
80x7, 90x5, 100x3
85x7, 95x5, 105x3
90x7, 102.5x5, 111x3
95x7, 105x4, 115x1
Bench has really started to deteriorate since i lowered the frequency. Gotta do something about that soon. SOON.

Incline bench
60x5x10

Weighted dips
20x3x8
First time doing these in, like, forever. Really gotta bring up my tricep (lock-out) strength.