Week 2. Day 1.

BW: 96.6

Squat/Press.

CNS is starting to take a bad hit, squats were really average, press wasn't much better.

PWO: 20g creatine/20g BCAA

High Bar Squat

WUP:5x60, 5x80, 5x100, 5x120, 3x140, 1x160
1x165 PF
2x160 PPF
3x155 PPPF
2x150 PPF

Pause Squats

2x140 PPF
3x140 PPP
3x140 PPP
2x140 PPF
2x140 PPF

Fail central.

Military Press

WUP: 5x20, 5x40, 5x50, 5x60, 3x70, 1x80
5x80 PPPPP*
4x80 PPPP*
4x75 PPPP*
4x70 PPPP*
*(involved leg drive)

Shit, again.

RDL: 5x90, 5x90, 5x90

Pendlay Row: 5x80, 5x80, 5x80

Stretching

2min Ant. Hip (Couch stretch)

2min Hamstring

3min Deep Squat

2min Banded Distractions? 

Post workout: Shitloads of Chilli Con Carne; again.

Week 2. Day 1.

BW: ? Probably ~ 97

DL/Bench.

Trained this on the prior sunday, forgot to log it, forgot to do it last night, and only just started now. Felt like arse.

PWO: 20g BCAA's, 10g creatine

Deadlift

WUP:5x60, 5x80, 5x100, 5x120, 3x140, 2x160,
4x180 PPPP  
5x140 PPPP (Exhausted, couldn't pull the 180 for a rep)
5x160 PPPPP (call it i guess)

Bench Press

WUP: 5x20, 5x40, 5x60, 5x80
5x110 PPPPP
6x100 PPPPPP
5x100 PPPPP
5x100 PPPPP
4x100 PPPP

Dips: +15kg 10,8,5

Back Extension: 24kg KB 13,12,12

Stretching

4min Deep Squat
2min Banded Distractions? 
2 min Hamstring stretch on the captains chair.

Post workout: Shitloads of Chilli Con Carne. 20g of creatine. 20g of BCAAs.

Week 2. Day 1.

BW: ?

Squat/Press.

Ill try to train 4 days this week. Skipped FrSQ/acc day. Oh well. Also, had massive foot cramps throughout the session, which cut it rather short.

PWO: 20g creatine/20g BCAA


High Bar Squat

WUP:5x60, 5x80, 5x100, 5x120, 3x140,
5x165 PPPPP (~PR)
4x160 PPPP
5x155 PPPPP (Stuck in the hole first rep grinded it out though, fell forward in the second, rest were good)

Pause Squats

3x140 PPP
3x140 PPP
3x140 PPP

Military Press

WUP: 5x20, 5x40, 5x50, 5x60, 3x70, 2x80
1x100 FFP* (Failed it all, drove the last one out with a bit of leg drive, not a PR)
3x90 PPP*
3x87.5 PPP*
3x82.5 PPP*
2x80 PPF
*(involved leg drive)

Shit Press session frankly. Gotta work on getting triples better.

Chinup: 12

Back Extension: Red Band 10,6,5 (double loop around the base ~25kg resistance)

Stretching

2min Ant. Hip (Couch stretch)

2min Hamstring

3min Deep Squat

2min Banded Distractions? 

Post workout: Shitloads of Chilli Con Carne; again.

Week 1. Day 6.

BW: ? Probably ~ 98

DL/Bench.

After skipping 2 sessions, i'm back. The paused squats destroyed my Adductors, so i was out Sunday, and monday. Saturday's excuse was lethargy. DL/Bench today, probably won't be front squatting till next week. Haven't DL in 2 weeks, haven't Benched heavy in 4 after my shoulder strain. Won't be benching heavy till i can sleep on my left side again without the shoulder feeling like Arse. SP>BP anyway.

PWO: Leisurely drive to the gym

Deadlift

WUP:5x60, 5x80, 5x100, 5x120, 3x140, 2x160,
4x180 PFPPP (I pulled up the 2nd rep before i was ready and fell forward, then jumped back on the pony) 
4x180 PPPP (Last rep crawled from the knee to lockout, but i locked out so nyeh)
1x180 PF (call it i guess)

Bench Press

WUP: 5x20, 5x40, 5x60, 5x80
6x100 PPPPPP
6x100 PPPPPP
5x100 PPPPP
3x100 PPP

Pendlay Rows : 5x90,5x90, 5x90

Chinup: 12,10,9

Dips: 10,10,10

Back Extension: 24kg KB 10,10,10

Skipping: 50sec/10 sec rests intervals, 4 times.

Stretching

4min Deep Squat
2min Banded Distractions? 
2 min Hamstring stretch on the captains chair.

Post workout: Shitloads of Chilli Con Carne. 20g of creatine. 20g of BCAAs.

Week 1. Day 1.

BW: 97.7

Squat/Press.

Training is simple for me. Today revolves around High bar Squat and (military) Press. It generally includes several accesory exercises, including (but not limited to), RDL, High Pull, Chin up, Dips, Tricep Extension, Pendlay Row, Back Extension.

Anywho...

PWO: 25g of Creatine.

1 min of rowing, medium intensity.

High Bar Squat

WUP:5x60, 5x80, 5x100, 5x120, 3x140, 1x160, 1x170 (PR actually)
1x180 (PR)
3x165 ,PPF(Bounced out of the hole on my toes fell forward and landed back in the hole)
4x160 PPPP
4x160 PPPP
3x140 PPP (3 sec Pause)
2x140 P,P,F (3 sec Pause)

Military Press

WUP: 5x20, 5x40, 5x50, 5x60, 2x70, 1x80
1x90 (PR)
1x95 (PR)
5x80 PPPPP
5x80 PPPP P*
5x75 PPPPP
5x75 PPPP P*

*(involved leg drive)

RDL : 10x90, 8x90, 6x90

Chinup: 10,10,10

Dips: 10,10,10

Back Extension: Red Band 8,8,8 (double loop around the base ~25kg resistance)

Cable Row: 5x97, 5x87, 5x87.

Stretching

2min Ant. Hip (Couch stretch)

2min Hamstring

3min Deep Squat

2min Banded Distractions? 

Post workout: Shitloads of Chilli Con Carne.

Day Dot.

  Ouroboros' Journal

This is just a blog for posterity, but if you do see this. Hi! I'm just making a journal to record numbers. Cause Fitocracy is annoying, and I feel a proper blog would probably keep me motivated for longer. I won't be blogging food/nutrition. Just what i do within the confines of the gym.

2013's mid year (+1 month) goal is to renew the way i train. For too long, i have neglected supplementation, throwing it to the back corner. The other goal is to prep and build the necessary musculature to do the olympic lifts (and train for the fire brigade entrance physical, but that will be 2014's goal), which i plan on competing in next year.

Onto the business end of things...

Ill upload 1RM stuff as i do it. Here's my channel.

http://www.youtube.com/user/SuperBoondie/videos