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    Week 10, Day 4

    Saturday W10D4 24.07.21


    Push Press - Belt, 3:30 rest
    60 X 6
    70 X 6
    70 X 6
    70 X 5
    70 X 4
    Trying new strongman technique - lean back, head staying back. Weight was getting in front ofw, need...
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    Week 10, Day 3

    Friday 23.07.21 W10D3


    HB Squat - 3:00 rest
    100 X 6
    120 X 6
    135 X 6 X 2
    Add belt
    135 X 6 X 3
    Very bad lower back DOMS, these were very tough
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    Week 10, Day 2

    Wednesday W10D2 21.07.21


    Comp Bench - 4:30 rest between top sets
    70 X 5
    80 X 5
    90 X 5
    100 X 1
    112.5 X 3 + 1 fail - 5kg triple PB
    100 X 5
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    Week 10, Day 1

    Was away Saturday to Monday seeing wife's family


    Tuesday W10D1 20.07.21


    Comp Squat - Belt, 5:00 rest between top sets
    100 X 5
    120 X 5
    135 X 5
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    Week 9, Day 4

    Weds 14.07.21 W9D4

    Push Press - Belt, 3:30 rest
    65 X 5
    80 X 5 @10
    80 X 4
    75 X 5 X 2

    HB Squat - No belt, 2:30 rest
    100 X 6
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    Week 9, Day 3

    Monday 12.07.21 W9D3


    Comp Deadlift - Belt, 5:00 rest between top sets
    130 X 5
    155 X 5
    172.5 X 5
    195 X 5 @8
    212.5 X 3 @10
    152.5 X 8 X 2 - RDL
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    Week 9, Day 2

    Sunday 11.07.21 W9D2


    Comp Bench - 4:00 Rest between top sets
    60 X 5
    70 X 5
    80 X 5
    90 X 5
    100 X 6 @9 - Rep PB
    107.5 X 3 @9.5
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    Week 9, Day 1

    Thank you.


    Saturday W9D1 10.07.21


    Comp Squat - Belt, 5:00 between top sets
    100 X 5
    120 X 5
    135 X 5
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    Week 8, Day 4

    Thanks dude.


    Wednesday W8D4 07.07.21

    Forgot to write this up at the time

    Push Press - Belt, 3:30 rest
    65 X 5
    77.5 X 5
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    Week 8, Day 3

    Tues W8D3 06.07.21


    HB Squat, no belt, narrow stance - 3:00 rest
    95 X 6
    120 X 6
    135 X 6
    150 X 5 @9.5 - PB
    130 X 6 X 3
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    Week 8, Day 2

    W8D2 Fri 02.07.21


    Press - Belt, 2;00 rest
    40 X 8
    47.5 X 8 X 4
    No neck pain

    Speed Deadlift - Belt, 1:15 rest
    130 X 4
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    Week 8, Day 1

    W8D1 Weds 30.06.2q


    Comp Squat - Belt, 5:00 rest between top sets
    110 X 5
    135 X 5
    152.5 X 5
    167.5 X 5
    182.5 X 3 @9.5
    162.5 X 5
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    Week 7, Day 3 and 4

    Friday 25.06.21

    Press
    55 X 5 X 3
    60 X 5

    Very bad neck strain, couldn't continue


    Notes
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    Week 7, Day 2

    Weds W7D2 23.06.21


    Comp Bench
    60 X 5
    70 X 5
    80 X 5
    90 X 1 - sharp pain in left side of pec
    I have had some swelling in left pec but it seemed like it was going away and very minor pain on...
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    Week 7, Day 1

    W7D1 Monday 21.06.21


    Comp Squats - Belt, 5:00 rest between top sets
    100 X 5
    120 X 5
    145 X 5
    160 X 9 @9
    175 X 4 @9
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    Week 6, Day 4

    W6D4 Sat 19.06.21


    Comp Bench - 2:00 rest
    60 X 8
    70 X 8
    82.5 X 8 X 3

    Comp Deadlift - Belt, 5:00 between top sets
    120 X 5
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    Week 6, Day 3

    Friday W6D3 18.06.21


    Push Press - Belt, 3:30 rest
    70 X 5
    77.5 X 5 X 2
    77.5 X 4

    HB Squat - No belt, 2:00 rest
    80 X 8
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    Week 6, Day 2

    Weds 16.06.21 W6D2


    Comp Bench - 5:00 rest between top sets
    60 X 5
    70 X 5
    80 X 5
    87.5 X 11
    97.5 X 7
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    Week 6

    Monday W6D1 14.06.21


    Comp Squat - Belt, 5:00 rest between top sets
    100 X 5
    120 X 5
    140 X 5
    155 X 10 @9
    170 X 5 @9.5
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    Week 5

    This was a pivot week with 3 sessions planned. I stupidly left most of the sessions to the end of the week, I had planned to catch up on the weekend but I had insomnia both day. So just ****ed myself...
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