MONDAY 13th AUGUST 2012
Strength
- OHP
25kg x5
32.5kg x5
37.5kg x3
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42.5kg x5
47.5kg x5
55kg x6
- Chins/Pull-ups
Switch grip x5
A. Chin-ups +32.5kg x5, 5, 5
B. Pull-ups +32.5kg x5, 5, 5
- Dips
BW x10
20kg x5
45kg x3
70kg x3, 3, 2
67.5kg x3, 3
BW x20

Deload did me good, managed to get over the required reps on OHP, two more than last week. Chins and pull-ups are going well, I think I will keep the weight the same next week but introduce a 1 second deadhang in between reps, just to make sure form is perfect.

Dips were poor for whatever reason. I may go back in weight and make smaller progressions, like what I'm going for the chin-ups and pull-ups as that seems to be working well. Start at 50kg or something and initially go up by 5kg, then 2.5 and 1.25.

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My Log.

TUESDAY 14th AUGUST 2012
Strength
- Deadlift
67.5kg x5
82.5kg x5
100kg x3
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107.5kg x5
125kg x5
142.5kg x7 (5 reps DO, 2 mixed)
- Front Squats
60kg x5
70kg 2x10
75kg x8 (maybe 2x8, can't remember)
80kg x4
90kg x3
- HLR to L x8, 8, 5
- Farmers Walks
55kg DBs 1x50m, Hold 1xF

Had some fun with the front squats, was going to just do 3x10 at 70kg but decided to up it a bit.

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My Log.

WEDNESDAY 15th AUGUST 2012
Hill Sprints x10
Broken up into 2x5, 2 minutes rest between the sets. Also did some false grip and front lever work.

THURSDAY 16th AUGUST 2012
Strength
- Bench Press
42.5kg x5
52.5kg x5
65kg x3
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70kg x5
80kg x5
90kg x5
- DB OHP
15kg x5
22.5kg x6
22kg x6
20kg 3x10
- Kroc Rows
40kg x10, 10, R25, L25

Failed to go above required reps for bench. DB OHP I was struggling to find the right weight, going for 5x10. Hit 25 on krocs so I'll increase the weight a bit next week.

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My Log.

FRIDAY 17th AUGUST 2012
Strength
- Squats
52.5kg x5
65kg x5
80kg x3
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85kg x5
97.5kg x5
112.5kg x6
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80kg 5x10
- Standing Rollouts 2x12
- Farmers Walks
55kg x50m
Hold 1xF

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My Log.

SATURDAY 18th AUGUST 2012
Calisthenics
Some different circuits, some FL stuff.

SUNDAY 19th AUGUST 2012
3 Mile run
Hot weather today so easy run.

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My Log.

MONDAY 20th AUGUST 2012
Strength
- OHP
25kg x5
32.5kg x5
37.5kg x3
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45kg x3
50kg x3
57.5kg x0
- Chin-ups/Pull-ups
Switch x5
Chin +30kg x4
Chin +25kg 2x5
Pull-up +25kg 3x5
- Dips
BW x10
25kg x5
50kg x9, 8, 7

Need to re-set OHP weight, it will be the same as the last cycle (training max 60kg). Focusing on a deadhang between chin/pull-ups reps, so reduced weight. Dips weren't great, same as last time I hit 50kg for reps. Going to be taking some maxes next week, it will help decide dip and chin weights for next cycle and I'll also be able to see what progress I've made on the main lifts. Not expecting much as it's only really building back up to heavy so far.

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My Log.

TUESDAY 21st AUGUST 2012
Strength
- Deadlifts
67.5kg x5
82.5kg x5
100kg x3
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117.5kg x3
132.5kg x3
150kg x5 (first 3 DO)
- Front Squats
60kg x5
75kg 3x8
60kg 2x10
- HLR 3x8
- Farmers Walk
55kg x50m, Hold 1xF

Front squats are poor, when I take maxes next week I'll base the next cycle reps of percentages of that. DL was quite hard, which is surprising.

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My Log.

WEDNESDAY 22nd AUGUST 2012
Calisthenics
A fair bit of front lever pratice, still in the adv. tuck holds but it's getting better and I can hold with better form for longer.

Also managed to get a full dragon flag, despite it being the first time attempting them since some time late last year. And last year it was bent leg too, so really pleased with that. Got someone to record me although couldn't get the video off his phone. Form was fine though, could perhaps go a little lower at the bottom and be a little more straight at the top, but it's hard to tell as you will never be exactly straight at the top as you're not resting on your head. Better then Rocky did in the IV montage anyhow, although I lose points for not doing it in a cool barn in Russia.

Did them in sets of 3, I'll get some more practice in and get a video up at some point if I can for criticisms. I'm starting the first rep from the top position, I'd like to learn how to start from the bottom but I don't know how hard that will be because it's a lot easier to get the right tension at the top to begin with.

Pleased with it anyhow, seeing how last time I tried I struggled to get one bent leg rep out. I think it's the rollouts and improved grip that's helped.

Hill Sprints x10
These are better, getting less rest between reps. Real hard stuff, they don't feel like sprints as I get so tired I don't go that fast even running hard.

Further notes: Regarding OHP tomorrow I'm going to switch from DB OHP to BBB OHP, as I think more time with a barbell will be better for me. Also getting some pains in the right wrist from the front squats yesterday, hopefully it will sort itself out soon.

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My Log.

THURSDAY 23rd AUGUST 2012
Strength
- Bench Press
42.5kg x5
52.5kg x5
65kg x3
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75kg x3
85kg x3
95kg x3
- OHP
37.5kg 5x10
- Kroc Rows
42.5kg x10, 10, L20 R20, 7, 5

Right wrist still giving issues. Did some extra rows for no reason, OHP was harder than I expected.

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My Log.

Quality

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Workout log