17/03/14 - Deadlifts

5 x 60kg

5 x 80kg

5 x 100kg

3 x 120kg

1 x 140kg

1 x 160kg

1 x 180kg

Romanian Deadlifts

3 sets of 10 @ 90kg

Seated cable rows

10 x 20kg

10 x 30kg

8 x 50kg

8 x 60kg

5 x 70kg

16/03/14 - Overhead press and bench

Overhead press

10 x 20

5 x 30

5 x 40

3 x 37

5 x 47

3 x 52

6 x 60

Bench

5 x 40

5 x 50

5 x 60

3 x 75

1 x 80 (paused)

1 x 90 (paused)

1 x 95

11/03/14 - Squat

Very quick workout back...

10 x 20

10 x 50

5 x 70

5 x 100

3 x 110

1 x 120

1 x 130

All done Low bar squat

09/03/14 - Bench workout

10 x 20kg

10 x 50kg

5 x 70kg

10 x 80kg

1 x 90kg

1 x 100kg

First workout back for many weeks so took things easy

http://www.youtube.com/watch?v=bYa2d2fVyy4

20/01/2014 - Bench - week 1 - iteration 1

	Weight	Sets	Reps
Bench Press	68.25	3	20
Incline press - 2 second pause	40	3	8
Floor press	40	3	8
Close grip (instead of tricep dips)	40	3	12
Barbell Decline Press Ups	Bodyweight	2	Failure
Barbell Incline Press Ups	Bodyweight	2	Failure

***Also did light band pullaparts and light cable facepulls between all sets***

17/01/14 - week 4 of dealift program

Deficit deadlifts – 75%
Set	Reps	Weight
1	5	142.5kg
2	5	142.5kg
3	5	142.5kg
Snatch grip deadlifts – 65%
Set	Reps	Weight
1	8	125kg
2	8	125kg
3	8	125kg
4	<20	70kg
Glute bridge – 75%
Set	Reps	Weight
1	5	142.5kg
2	5	142.5kg
3	5	142.5kg
Stiff leg deadlifts – 55%
Set	Reps	Weight
1	8	105kg
2	8	105kg
3	8	105kg
4	<20	60kg

13/01/13 - Test run of new bench workout

	Weight	Sets	Reps
Bench Press	60kg	3	20
Incline press - 2 second pause	40kg	3	8
Floor press	40kg	3	8
Close grip bench	40kg	3	12
Barbell Decline Press Ups	Bodyweight	1	Failure
Barbell Incline Press Ups	Bodyweight	1	Failure