Update

14/4/13 Lower Body DE

Snatch
Bar*4, 26*4, 36*3, 46*3, 56*2, 66*2, 76*3*1
Very slow, quite disappointing. Think lower back was still tight and sore.

Squat
(131, 136, 141)*3
(121, 131, 141)*3
(101, 121, 141)*3
Also not as fast as i would have liked.

Speed squat (30 sec rest between sets)
101*12*2
These were really fun. Bar flew up. starting to understand the rationale of DE days.

Snatch grip high pulls
Bar*8, 36*7, 56*6, 76*7*3
Killed my grip

Core circuit - 3 sets
Leg raise BW*12
Standing Cable Crunch 30*12
V Crunch BW*16


15/4/13 Vertical Push + Pull

Shoulder press
76*12*3
Superset with:
Pull ups
BW*12*8
Bar speed on the presses increased halfway through the sets. i think i realised during this session that i press much faster when im not looking at the bloody mirror.

Behind neck press
56*6*6
Superset with:
Plate weighted unilateral lat pulls
40(per side)*6*12
Still have to look at the mirror for behind neck pressing though. something about biomechanics maybe, like looking straight ahead allows for a more efficient movement pattern or some broscience. Really like the plate weighted machines cause they allow me to go heavy without risking anything, and at the same time allow me to consciously stretch and squeeze.

Rear delt raise
(6, 8, 10)*20


19/4/13 Lower Body high rep

Clean
(91, 96, 101, 103.5, 101, 101)*1
FKYEAH CROSSED THE 100 MARK FOR CLEANS. Refrained from trying any heavier, the catch on 103.5 was already pretty intense.

Squat
(116, 118.5, 121, 123.4, 126)*10
Worse than sprint circuits. swear.

5 Sec Pause Squat
101*5*3

Core circuit - 5 sets
Leg raise BW*12
Hyper ext BW*16

Standing Cable Crunch
30*3*12

V Crunch 
BW*3*20

Seated hamstring curls
50*3*20
First time doing seated hamstring curls, machine in thomson has you prone. 

Overall a pretty good workout, started to see some cuts along the quad after the session.


20/4/13 Horizontal Push + Pull

Bench
111*10*3
Superset with rowing stuff
Pendley rows - 86*5*8
alternate with:
Underhand barbell rows - 76*5*8
Bar speed was really slow today, quite sad. Had to rest 20 seconds before the last rep of the last set. Life sucks.

Narrow grip bench - 86*2*6
Wide grip bench - 68.5*2*12
Superset with:
Plate weighted unilateral machine row
30(per side)*4*10
Call me a fag if you must, but this machine is the bee's knees. can really feel the stretch and squeeze. woo. 

Incline barbell bench
56*3*8
Superset with:
Machine row
50*3*12
I actually prefer the machine row to the seated cable row, cause there's a chest rest, which allows me to consciously stick my chest out, thereby intensifying the squeeze in the back.