30 Sep 2013 Monday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
101kg x 5, 5, 5

Comment: Bar speed good. I attribute this to the longer rest i took between sets.

Bench
20kg x 5, 5
30kg x 5
40kg x 2
50kg x 2
62kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
130kg x 5 + 1 fail

Comment: Bar spinned out of my grip. Note to self: set up the bar more properly.

27 Sep 2013 Friday - Squat Press Pull Up

BW: 74.3kg

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
99kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
52kg x 5, 5, 5

Comment: Forgot to use 25kg.

Pull Up
6kg x 5
7kg x 5, 5

25 Sep 2013 Wednesday - Squat Bench

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
97kg x 5, 5, 5

Comment: Squat bar speed good.

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
60kg x 5, 5, 5

23 Sep 2013 Monday - Squat Press Deadlift

Squat (High Bar)
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
95kg x 5, 5, 5

Comment: Switching to High Bar simply because there is one less thing to worry about: the grip.

Press
20kg x 5, 5
25kg x 5
30kg x 3
40kg x 2
50kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
128kg x 5

13 Sep 2013 Friday - Squat Bench Power Clean

BW: 76.7kg

Squat
20kg x 5, 5
40kg x 4
60kg x 3
80kg x 2
106kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
66kg x 5, 5, 5

Power Clean
40kg x 5
45kg x 3
50kg x 2
60kg x 3, 3, 3, 3, 3

Comment: Power Clean feels heavy.

11 Sep 2013 Wednesday - Squat Press Pull Up

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
105kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
55kg x 5, 5, 5

Comment: Press feels heavy. Rep #1 to #3 bar speed slow, rep #4 to #5 bar speed very slow.

KB 1H Press
24kg x 1/1
26kg x 1/1
28kg x 1/1
30kg x 1/1
32kg x 1/1

Comment: Finally able to press the 32kg. Bell speed good. :)

Pull Up
6kg x 5, 5, 5

BW: 74.9kg

9 Sep 2013 Monday - Squat Bench Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
104kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 4
50kg x 2
65kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
125kg x 5

Comment: Deadlift feels heavy but bar speed good. Next session decrease the increment.

6 Sep 2013 Friday - Squat Press Power Clean

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
103kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
54kg x 5, 5, 5

Power Clean
40kg x 5
45kg x 3
50kg x 2
59kg x 3, 3, 3, 3, 3

BW: 74.2kg

4 Sep 2013 Wednesday - Squat Bench Pull Up

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
102kg x 5, 5, 5

Bench
20kg x 5, 5
30kg x 5
40kg x 3
50kg x 2
64kg x 5, 5, 5

Pull Up
5kg x 5
6kg x 5, 5

BW: 73.2kg

Comment: Squat, Bench and Press are getting slow now. BW increases is also getting slow. Slow increments of 1kg each session.

2 Sep 2013 Monday - Squat Press Deadlift

Squat
20kg x 5, 5
40kg x 5
60kg x 3
80kg x 2
101kg x 5, 5, 5

Press
20kg x 5, 5
30kg x 5
40kg x 3
45kg x 2
53kg x 5, 5, 5

Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 5