AW's training log

[A-W]

Thursday 11th February 2012
Protein ~180g. Pfff.

Friday 12th February 2012
Had to be very quick today...

DB bench
12kg x5
18kg x5
28kg x5
32kg x5, 5, 6 rep PR

Powerclean
60kg x5
70kg x3
75kg x2
80kg xfail

I tried this twice. No go. Back to the drawing board with this lift.

Deadlift
100kg x5
120kg x2 x 10 sets

Powered through these sets really quite quickly.

Thoughts
Average, i'll turn it up tomorrow.

Protein
210g.

[A-W]

Sunday 12th February 2012
My wife is ill so I had to keep this very short. Hit my two main lifts...

Press
20kg x5
30kg x5
40kg x3
45kg x1
47.5kg x2 x5 sets

Very short rest between sets.

Squat
20kg x5
60kg x5
100kg x5
125kg x3
142.5kg x5, 5, 10 rep PR

[A-W]

Wednesday 15th February 2012
Good...

Squat
20kg x5
60kg x5
100kg x4
120kg x2
140kg x1
145kg x5, 5, 11 rep PR (with belt)

I plan to squat last starting from my next workout.

Press
20kg x5
30kg x5
40kg x4
50kg x1
55kg x3 x3 sets (with belt)

Conditioning
400m run / 100 KB (20kg) swings / 400m run

Thoughts
Great workout. Diet still lagging, will attempt another push on this front beginning today.

[A-W]

Friday 17th February 2012
That's what I'm talking about!!!....

Powerclean
60kg x5
70kg x3
75kg x3
80kg x3 PR

Getting better.

Deadlift
85kg x5
100kg x5
120kg x2
127.5kg x2 x8 sets

Solid.

DB bench
16kg x8
20kg x5
26kg x5
34kg x5, 5, 6 PR

DB Curlz
16kg x10, 12
10kg x12

Thoughts
I am going to purchase some protein and creatine tomorrow and get serious with my diet. Food intake today has been good.

[A-W]

Sunday 26th February 2012
Back in tha game...

Press
20kg x5
30kg x5
40kg x5
47.5kg x2 x5 sets

Sqwat
20kg x5
60kg x5
100kg x5
130kg x3
142.5kg 1
147.5kg x5, 5, 8 PR (with belt)

Dips
BW x30

Chins
BW x30

Thoughts
Yup. Life been in the way of training recently. What can you do?...

[A-W]

Wednesday 29th February 2012
Hmm...

Powerclean
60kg x5
70kg x3
75kg x2
80kg x2
82.5kg fail twice

Deadlift
100kg x5
120kg x2
135kg x2 x6 sets

DB bench
14kg x5
24kg x5
32kg x2
36kg x1
34kg x5, 4, 2

Down from last time.

[A-W]

Friday 02nd March 2012
Squat took it out of me. Have to start doing these last!!...

Squat
20kg x5
60kg x5
100kg x5
130kg x2
150kg x5, 5, 8 rep PR

Press
20kg x5
30kg x5
40kg x5
50kg x2
55kg x1
57.5kg x1
50kg x5

Should have been 4 singles at 57.5. I'll see how I get on tomorrow.

[A-W]

Sunday 04th March 2012
Eye of the tiger baby, eye of the tiger!!...

Press
20kg x5
30kg x5
40kg x5
50kg x2
57.5kg x1, 1, 1, 4 rep PR

Different mind set today.

Squat
20kg x5
60kg x5
100kg x5
140kg x2
152.5kg x5, 5, 8 rep PR (with belt)

Total killer.

Dips
BW x30

Thoughts
Cool. Will get going again next week with the conditioning and try to push this damn diet.

[A-W]

Wednesday 07th March 2012
Grinder...

Powerclean
60kg x3
70kg x3
75kg x1
80kg x1

Deadlift
100kg x5
120kg x2
140kg x1
145kg x2 x7 sets

Condition
KB (20kg) / burpee ladder 13 down.

[A-W]

Friday 09th March 2012
Oh hell YEAH!...

Press
20kg x5
30kg x5
40kg x4
50kg x2
55kg x1
60kg x1
65kg x1 PR
70kg x fail

YES!! Should have attempted 67.5kg, may have hit it. Happy with 65kg PR for today though.

Front squat
70kg x5, 5, 5 PR

Dips
BW x30

DB curlz
18kg x10, 10

Condition
30yard farmers walk (36kg DBs) / DB (18kg) row x20
30yard farmers walk (36kg DBs) / DB (18kg) hang clean x10
30yard farmers walk (36kg DBs) / DB (18kg) front squat x20
30yard farmers walk (36kg DBs) / DB (18kg) press x10

Thoughts
Coolio...