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    Week 8, Day 4 (+extra cardio)

    Sat 18.01.20

    Trampolining for 1hr

    Notes
    Took one of my residents with learning disability to an indoor trampolining park thing. Was hard work


    Mon 20.01.20
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    Week 8, Day 3

    Fri 17.01.20

    Bodyweight 92.3kg / 204lb

    Comp Bench (4:30 rest)
    90 x 2
    102.5 x 2
    102.5 x 2
    102.5 x 4 @10
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    Great looking squats. I seem to remember you...

    Great looking squats. I seem to remember you squatting in flats with a wide stance in the past. Any reason for the change??
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    Week 8, Day 2

    Thurs 16.01.20


    Speed Squat w/belt (1:15 rest)
    130 x 2 x 8

    Speed Bench (1:15 rest)
    80 x 3 x 8

    Speed Deadlift (1:15 rest)
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    Week 8, Day 1

    Thanks for the tip dude. It seems to have gone away now though, think my side-kick warm ups may have been a bit too aggressive.


    Weds 15.01.20


    Comp Squat w/belt (4:30 rest)
    140 x 2
    160 x...
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    Week 7, Day 4

    Sunday 12.01.20


    Speed Squat - high bar, narrow stance (1:15 rest)
    110 x 2 x 8
    Just wanted to try out highbar to see how it looked/felt. Hated it as I expected

    Speed Bench (1:15 rest)
    77.5...
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    Week 7, Day 3

    Saturday 11.01.20


    2ct Box Squat w/belt (4:30 rest)
    125 x 5
    150 x 5 @7
    150 x 5 @8
    150 x 5 @9

    Comp Deadlift w/belt (4:30 rest)
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    Week 7, Day 2

    08.01.20



    Comp Bench (4:15 rest)
    80 x 5
    95 x 5
    95 x 5
    95 x 7 @9.5 - Rep PB
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    Impressive man. You've obviously developed some...

    Impressive man. You've obviously developed some serious mental strength since starting this log.
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    Week 7, Day 1

    Monday 06.01.20


    Comp Squat w/belt (4:30 rest)
    115 x 5
    140 x 5
    162.5 x 5
    162.5 x 5
    162.5 x 8 - Rep PB (358lb)
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    Week 6, Day 4

    Friday 03.01.20


    2ct Box Squats w/belt (4:00 rest)
    100 x 5
    120 x 5
    140 x 5
    145 x 5
    145 x 6 @8.5
    I didn't feel safe going to @10 on the box squats without safety bars or a spotter
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    Week 6, Day 3

    Thanks dude!


    Thurs 02.01.20


    Foot Elevated Press-ups (2:00 rest)
    BW x 30 x 4

    Heel Taps (2:00 rest)
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    2ct squat for multiple sets of 10 sounds like...

    2ct squat for multiple sets of 10 sounds like absolute torture.
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    Week 6, Day 2

    Tues 31.12.19


    Comp Squats w/belt (4:30 rest)
    135 x 5
    155 x 5
    155 x 5
    155 x 9 @9.5 (342lb)
    This is technically a rep PB, but that's just because I never go above reps of 6 on my comp squat...
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    Week 6, Day 1 (+yesterday's deadlifts)

    Sunday 29.12.19


    Comp Bench (4:00 rest)
    80 x 5
    90 x 5
    90 x 5
    90 x 9 @10

    Comp Deadlift w/belt (4:00 rest)
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    Week 5, Day 4

    Sat 28.12.19


    2ct Pause Box Squat w/belt (4:00 rest)
    135 x 5
    135 x 5
    135 x 7 @7.5
    I exhaled at the bottom of 7th rep and lost all my tightness. That scared me a bit into racking the set but...
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    Week 5, Day 3

    Fri 27.12.19


    Speed Bench (1:30 rest)
    80 x 3 x 6

    Speed Deadlift (1:30 rest)
    150 x 2 x 6

    DB Rows (2:00 rest)
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    Week 5, Day 2 - Evening

    Thurs 26.12.19


    BB Rows (2:00 rest)
    82.5 x 8 x 3

    Pull-ups (1:45 rest)
    BW x 8, 7, 6, 5

    Goblet Squat (2:00 rest)
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    Week 5, Day 2 - Morning

    Thurs 26.12.19

    Training in the garage with Lew

    Speed Squats w/belt (1:30 rest)
    120 x 2 x 6

    Comp Bench (4:00 rest)
    85 x 5
    85 x 5
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    Week 5, Day 1

    Wednesday 25.12.19


    Squats w/belt (4:00 rest)
    142.5 x 5
    142.5 x 5
    142.5 x 9 @8.5
    (last set on core lifts in weeks 5-8 is a rep test)

    Press (4:00 rest)
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