consistency is key

[knackers]

26-12-11
Bench - 10xbar, 5x60, 2x85, 3x95, 5x90, 5x85
M.Press - 10xbar, 4x5x40, 7x5x50, 3x8x40, 3x60, 2x2x60
Single Arm Dumbell Press - 23kg/ 8L,8R,8L,8R 27kg/ 5R,5L
Dumbell Bench - 10x30kg, 10x32kg, 8x32kg
Dips - 8/8/8
Pate Raise - 10x15kg

[knackers]

27-12-11
Squats - 10xbar, 6x50, 2x112.5, 3x127.5, 5x120, 5x112.5, 5x112.5
Low box squats paused - 5x60, 5x70, 5x80, 5x90, 5x100, 5x110, 5x120, 4x130
Good Mornings - 10xbar, 10x40, 10x50, 10x60, 10x60
Hyperextensions holding 20kg plate - 10, 10, 20, 30

[knackers]

28-12-11 (morning weight - 104.7kg)

Bench - 10xbar, 5x60, 3x80, 5x5-97.5kg (pb)
Dips - 5xbw, 5x +5kg, 5x +10kg, 5x +15kg, 5x +20kg (pb)
Dumbell Press seated - 3 x 10 - 20's
Dumbell Press 45dgrs - 3 x 10 - 23's
Dumbell Bench - 30's x 10, 32's x 6/5
Skull crushers - 10x ezybar+10kg, 3x10x ezybar+15kg
TriPulldowns with rope handle - #3 x 9

Will be going for 5x5 at 100kg next week, will have to make sure I eat like crazy in the mean time.Today was the first time I have added weights to my dips, happy I could do 5 with an extra 20kg hanging off me, especially considering I could barely do any dips at all not that long ago.

[knackers]

29-12-11 (morning weight - 105kg)

Squat - 10xbar, 5x70, 5x5-120
Front Squat - 5x70, 5x80, 3x90, 2x2-100
Good Morning - 10x30, 10x40, 2x10x60, 2x10x70
Hyperextensions - 1x30 holding 20kg plate

Squats were nice and fast, was tempted to throw some more weight on and test myself for a PR, patience...

[knackers]

29-12-11 ............second session

was dragged along to a 1 hour long 'power class'

disco central........ I was like a human sprinkler

About 1000 reps of each of the following >> squat,lunge,bicep curls, tri extensions, dips, pushups, situps, press, and other weird and wonderful creations

[knackers]

30-12-11 (morning weight - 106kg)

M.Press - 5xbar, 5x40, 1x60, 1x70, 1x75 (pb), fx77.5, 4x60, 2x3-60 (cleaned), 2x60, 5x5-50, 3x60 (cleaned)
Single Arm Dumbell Press - 23kg x 8R/8L, 27kg x 6R/6L, 30kg x 5R/5L
Dumbell Bench - 10x30's, 10x32's, 10x35's (pb), 2x8 - 35's
Plate Raises - 15kg x 10, 20kg x 10, 25kg x 5

[knackers]

31-12-11

Deadlift - 5x70, 3x120, 1x160, 5x177.5, 5x167.5, 2x5x160
Deadlift + chains(25kg) - 5x120, 2x5x150, f x 202.5, 3x150, 1x150 > for a bit of fun had a crack at 500 pounds and couldnt lock it out, it flew off the ground very easy, felt good, not fussed.
Pendlay Rows - 5x60, 5x80, 5x80, 3x5x90
Dumbell Rows - 3x10x35kg
Single Arm Dumbell Press - 23kg/10R/10L/10R/10L, 27kg/10R/10L/10R/10L/8R/8L

Very hot day, absolutely saturated!

Tomorrow = REST

BRING ON THE NEW YEAR !

[knackers]

2-1-12

Bench - 5x60, 2x87.5, 3x100, 5x92.5, 2x5x90

Dumbell Press seated - 10x23's, 5x27's, 8x23's
" " " " 45 dgrs - 10/9/8 x 27's
" " " " Flat - 10/9/8 x 32's

Tricep Pulldowns - #4x10, #5x10, #6x10, #7x6

Bit of a low-key powerlifting comp at the gym on sunday, well not really a comp as such as there is no classes,placings or prizes, its more just competing against yourself with full rules, judging, spotters and loaders, like a practice run to get use to all of the commands and rules and what not.

[knackers]

3-1-11 (morning weight - 106.8kg)

Squat - 10xbar, 5x70, 2x115, 3x132.5, 5x125, 2x5-115

Squat with 3 sec pause at the bottom
3x90, 3x100, 3x110, 3x120, 3x130, 3x140, 2x150

Hyperextensions holding a 20kg plate - 1x30

Happy to get a double at 150, especially with the pause at the bottom, good confidence booster.

[knackers]

4-1-12

Bench - 10xbar, 5x60, 100x5/5/5/4/3

M.Press - 10xbar, 5x40, 50x5/5/5/5/5

Incline Barbell Press - few sets with 55 and 65 , can't remember exactly


Pissed I didn't get the 5x5 on bench

[baldy]

Pissed I didn't get the 5x5 on bench

5x5 by 100kg will be awesome, smash it next time. Longer break between sets maybe?

[knackers]

Yeh I should have waited longer, 5th rep was damn close in set4, next week I will have another crack.

[knackers]

5-1-12
Squats - 10xbar, 5x60, 5x100, 5x5 - 122.5
Front Squats - 5x60, 5x70, 5x80, 3x90, 2x1 - 100
Good Mornings - 3x10 - 60

Food Log
9am - 2 oranges, 2 plums, 2 nectarines and a Choc peaprotein shake in oat milk
11:45 - 1 cookies'n'cream clif bar
12:45 - 4 weetbix in soymilk with 3 handfuls of raisins
1pm - 1 banana
1:45 - 6 potatoes roasted in olive oil
2:25 - Choc peaprotein shake in oat milk
2:40 - 4 potatoes roasted in olive oil
6:00 - post workout shake, choc peaprotien in oatmilk
6:15 - 2 plums, 1 plate of stirfry (broccoli,peas,tofu,chickpeas,mushrooms and onion)
7:45 - 1 plate of stirfry " " " " " "
8:15 - 2 weetbix and cornflakes in soymilk
8:30 - 1 peanut butter clif bar

[knackers]

6-1-12 (Morning BW - 106kg)

M.Press (clean on first rep) - 5x40, 5x5x60 pb
Strict Dumbell Press - 27kgx5L/5R, 30kgx5L/5R, 32kgx3L/3R, 35kgx1L/1R, 30kgx8L/8R
Dumbell Bench - 3x10x35's
Tri Pulldowns - #5x10, #6x10, #7x8

Pressing was good, havent got 5 reps with 60 before let alone 5x5, I even questioned the weight of the bar....LOL
But its IWF certified olympic bar + numbered bumper plates..so definitely 60.
will have a crack at 62.5 next week

[knackers]

Foodlog for yesterday

5am - 6 plums and a protein shake (peaprotein in oat milk)
9:45 - bowl of corn flakes in soy milk
12:00 - protein shake
1:00 - 2 plates of Stirfry (2 florets broccoli, 250gms tofu, 250gms peas, 1 can chickpeas, 1 onion, 10 mushrooms)
2:00 - 5 roasted potatoes in olive oil
3:00 - 5 roasted potatoes in olive oil
3:10 - 2 plums
5:30 - protein shake
7:10 - 1 plate of stirfry (1 florets broccoli, 125gms tofu, 125gms peas, 1/2 can chickpeas, 1/2 onion, 5 mushrooms)
8:30 - 1 plate of stirfry (1 florets broccoli, 125gms tofu, 125gms peas, 1/2 can chickpeas, 1/2 onion, 5 mushrooms)
10:30 - bowl of cornflakes in soy milk