consistency is key

[knackers]

last night guy from next door came over, telling me how he is struggling with getting off drugs and alcohol/prescription drugs,etc and wants to do it for his gf and young child, then he expressed interest in weights so took him out the back and had him do some bench.. he came back today for another session so had him squat, followed by deadlifts, then he finished up with some fluff (db work)

I squatted up to 10x90, deadlifts up to 5x130, 1x5 pullups, some 40kg db pressing, some fluff

plan is to run every morning and condition the ankles, footy training beginning again as of next tuesday..

weights everyday.

back on hemp oil and hemp protein, eating lots of potatoes..

[kallefs]

Cool, hope everything goes well with your neighbour.

[knackers]

cheers, he hasnt been back the next 2 days, maybe hes a little sore...

29/3
am: a few sprints, legs very heavy
pm: OHP - 50x7, 60x3/2, 3/2, 3/2, 50x7, 50x8 > had to pp remaining 2 on the 60's
CG Bench - 70x10/10/10/9 > pressed the last one from my stomach and got pinned, damn safety bars were lower than normal and I had to wriggle out and throw it over my head...
Rack Pull - 110x5, 130x5, 150x5, 170x5 > all hookgrip from just below knee. thunbs feeling the pinch on the 170's
DB work - Curls, lateral raises and front raises.

30/3
ran approx 2.5km with 5 x 100m sprints in there. Good to be able to sprint again with no ankle pain.

[knackers]

1/4/13
am: 2.5km in around 13 minutes, tried to sprint it home and felt like I was stuck in gear due to being absolutely rooted.

2/4/13
am: cliff young shuffle .... achy knees and stiff as a board.. need some wd-40

not much on the weights front last few days, I really got to turn this around.. Its ok, I have a plan.

[knackers]

531 - Cycle 1 / Wave 1

Wednesday
Squat - 5x80, 5x92, 5x104 (no extra reps today, ankle pain)

Friday
M.Press - 5x37.5, 5x43, 10x49, 5x10 x29.5

Sunday
Deadlift - 5x97.5, 5x112.5, 15x127.5

Monday
Bench - 5x62, 5x72, 10x81, 5x10 x50

[knackers]

531 - Cycle 1 / Wave 2

Wednesday
Squat - 3x86, 3x98, 10x110, 5x10 x70kg

Friday
M.Press - 3x41, 3x46, 10x52, 5x10 x35kg

Sunday
Deadlift - 3x105, 3x120, 15x135, 5x10 x80kg

Monday
Bench - 3x66, 3x76, 10x86, 5x10 x57kg

Notes - Deadlifts done out of the rack again from 7.5", hard to avoid hitting head on top of rack. Looking to get some heavy duty rubber matting and do these off the pavement. Bench assistance close grip, on the normal grip elbows scraping the sides of the rack...need a bigger rack.
Would really like to add some conditioning on Tuesday/Thursday/Saturday and will maybe do this as of next week if I feel I can recover ok.

[knackers]

531 - Cycle 1 / Wave 3

Wednesday
Squat - 5x92, 3x104, 4x116, 5x10 x72.5kg

Friday
M.Press - 5x43, 3x49, 8x54.5, 3x10 x37.5kg
Klokov Press - 7x37.5, 2x10 x31.4kg

Sunday
Deadlifts from 9" - 5x112.5, 3x127.5, 12x144, 5x10 x90kg
Shrugs - 10x90

Monday
Bench - 5x71, 3x81, 7x90, 5x10 x62.5kg

Notes - Pretty disappointing week, especially squats, I did feel tired but should have more reps in me than that. I really didnt want to drop the rep count lower than ten on my first cycle but bench and m.p also were under..
I bought a 20kg weighted vest from iron edge and will be using it for conditioning on my deload week.

[knackers]

531 - Cycle 1 / Wave 4 (De-load) BW - 96kg

Wednesday
Squat - 5x50, 5x60, 5x73.5

Sunday
M.Press - 5x23, 5x28, 5x34.5
Deadlifts - 5x60, 5x75, 5x90
Hill Sprints - 3 with 20kg vest, 2 x bw

Monday
Bench - 5x39, 5x48, 5x56

Notes
Hill sprints were brutal, so happy to have found this hill though. Roughly a 30-35 degree incline at 100-110 metres long. It even has a park bench at the bottom and one at the top.. I feel these are hitting a huge weak point of mine and will be doing them every week.
Was playing around with some cleans during deadlifting, the 90 was very close but was on a wooden floor at home so didt get under it just incase.

[knackers]

531 - Cycle 2 / Wave 1

Wednesday
Squat - 5x81, 5x93, 10x106kg

Friday
M.Press - 5x39, 5x44, 12x51, 5x10 x31kg

Sunday
Deficit deadlifts - 5x100, 5x117, 15x132, 5x10 x77.5kg

Monday
Bench - 5x63, 5x73, 10x83, (cg)5x10 x50

Notes - Not a bad week for reps, the deads were brutal especially going from pulling from rack to pulling from deficit, but will stick with it. No hill sprints this week unfortunately, emphasis is on getting some conditioning in next week and bbb all round with maybe even another assistance exercise aswell.