8/8/13 PUSH

Push press
96*7*3
Superset with:
Pull ups
BW*7*6
Fk yeah! locked out and paused at lock-out on all reps. 

Behind neck press
61*7*5
Superset with:
Pull ups
BW*7*6
Wanted to hit 6 reps on these sets, but i guess my triceps were slightly fried from the push presses. Still, cant say im THAT disappointed. Shall hit that shit soon enough. 

Narrow grip bench
86*5*8
Not really increasing on these, which is not THAT surprising, considering i bust my triceps on the two lifts. Maybe i should give this the 6*6 slot the next time i revise my lifts. 

Klokov bradford press
46*6*6
Holy shit the hand placement on these makes a huge difference in the difficulty. 

Seated dumbbell lateral raises
12*4*16

Cable lateral raises
5*3*16
Minimal rest, plus at this point my delts were gassed. 

7/8/13 LEGS

Power cleans
96*7*3
These are slowly becoming much easier, but i got distracted for one set and it felt really uncomfortable, think it was the third set. really gotta focus when doing these.

Paused squat (3 secs)
116*6*6
Exhausting as usual. 

Front squat
86*5*8
Note to self: never front squat in a hoodie. bloody bar slides all over the place. 

Single leg press
(62.5, 67.5, 72.5, 77.5)*10
Shoulda gone heavier on these. shall do so the next session

Hamstring curls
65*3*20


Did the paused squats and front squats wearing a hoodie to see why other people do it. It did make the paused squats more comfy, cause the hoodie provided some padding, but it did make me perspire like litres (im not kidding, drank almost three litres of water during this session). I guess its good for conditioning and shit, but not good for performance.

6/8/13 ARMS

Weighted dips
10*5*12
Superset with:
Weighted chins
10*5*8
Pretty weak on these. like WEEEEAAAAAK.

Cable tricep extensions
(30, 32.5, 35, 37.5, 40)*12
Superset with:
Hammer curls
20*5*12

Dumbbell pullovers
30*5*12
Like these, not really sure what it does (hey i'm only human), but it allows me to stretch out my triceps, lats, serratus, upper abs to a small extent, so it feels good.

Barbell curls
(16, 21, 26, 31, 36)*16
Superset with:
Overhead cable tricep extensions
30*5*12

Rear delt cable crossovers
7.5*5*12
Highly recommend dis stuff. Be sure to stick out your chest and sorta pretend you're squeezing a cherry between the upper back.

Stiff arm lat pulldown
30*5*12
Besides the fact that this makes me look like im the little bitch in prison and im sticking my ass out waiting for some tattooed dude to rape me in the ass, this is a pretty good way to hit both the lats and the mid back.

Leg raises
BW*5*12

4/8/13 PULL

Muscle snatch
66*7*3

Deadlift (conventional)
156*6*6

Lat pulldown (plate weighted unilateral lat pull machine)
(80, 82.5, 85, 87.5, 90, 92.5, 95, 97.5, 100)*8

Seated cable rows
(55, 65, 75, 85, 95)*8

Lat pulldowns (underhand grip)
(55, 65, 75, 85)*10

Standing cable rows
30*3*20

3/8/13 PUSH

3 sec paused bench
108.5*7*3
Superset with:
Pull ups
BW*7*6

Shoulder press
68.5*6*6
Superset with:
Pull ups
BW*6*6

Incline bench
81*5*8
Superset with:
Pull ups
BW*5*6

Weighted dips
BW+10*4*10

Machine chest press
20(per side)*3*20

2/8/13 LEGS

Front squat
110*7*3

Power cleans
90*6*6

Squat
120*7*6

Trained at swf today. Good training atmosphere. Went slightly heavier on the front squats and power cleans, pretty shagged by the time i got to the squats.

update

30/7/13 PULL
Snatch grip deads
126*7*3

Lat pulldowns (plate weighted unilateral lat pull machine)
40(per side)*6*12

Good morning
46*5*8

Yates rows
76*4*10

Underhand grip lat pull
75*3*12

Hyperextensions
31*3*15

Machine rows
60*3*16

Leg raise
BW*3*15


31/7/13 Arms n shit
(Can't remember the weights, sets and reps. Just a random day in the gym to push the next legs/push/pull cycle back by one day so i can hit legs tmr at swf.)
Hammer curls, Cable tricep extension
Incline curls, Overhead cable tricep extension
Barbell curls, Single side cable tricep extension
Isolation curls, Dumbbell overhead tricep extension
Stiff arm lat pulldown
Rear delt cable crossover
Dumbbell pullovers