***PBs***

Squats

2 x 110kg - 23/11/12

120kg (not sure of depth) - 23/11/12

92.5kg x 4 reps - 01/12/12

92.5kg x 6 reps - 03/12/12

115kg - 15/02/13

120kg - 22/02/13

125kg - 07/03/13

105kg x 3 - 14/03/13.

10 reps @ 100kg - (133kg =1RM) 24/03/13

130kg - 12/04/13

120kg x 3 - (132kg =1RM) 20/04/13

125kg x 2 - (133.5kg =1RM) 20/04/13

130kg - 26/04/13
135kg - 27/04/13

137.5kg - 27/04/13
140kg - 27/04/13
120 x 8 - (151.5kg =1RM) 24/05/13

80kg x 20 - (133kg =1RM) - 24/05/13

100 x 12 - (139.5kg =1RM) - 30/05/13

140kg - NIPF 3 lift  - 22/06/13

107.5kg x 14 (1RM = 157) - 12/07/13

120kg x 10 (1RM 159) - 26/07/13

110kg x 15 (1RM 164.5) - 02/07/13
100kg x 20 (1RM 166) - 30/08/13

130kg x 3 (1RM -143) - 30/08/13

142.5 x 2  (1RM - 152) - 30/08/13

127.5 x 10 - 13/09/13 (was sick today) (1RM - 169.5)

150kg - 13/09/13 - (was sick today)

125kg x 10 - 20/09/13 (1RM - 166.5)

130kg x 5 - 20/09/13 (1RM - 151.5)

122.5kg x 12 - 04/10/13 (1RM - 171) 

130kg x 6 - 04/10/13 (1RM - 155.5)

135kg x 3 - 04/10/13 (1RM - 148.5)

140kg x 2 - 04/10/13 (1RM - 149)

160kg - 16/10/13 @ bodyrox gym

125kg x 12 - 01/11/13 (1RM -174.5)

140kg x 3 - 01/11/13 (1RM - 154)

150kg x 2 - 01/11/13 (1RM - 160)
150kg - 23/11/13 - NIPF RAW POWER

122.5kg x 14 - 10/01/14 (1RM - 179)

Front Squats
20 reps @ 50kg - 22/02/13
20 x 60kg - 14/03/13

3 x 70kg  - 11/10/13

3 x 75kg - 11/10/13

3 x 80kg - 11/10/13

1 x 87.5kg - 11/10/13

1 x 95kg - 11/10/13

1 x 100kg - 11/10/13

1 x 110kg - 11/10/13
2 x 100kg - 19/10/13

Bench

92.5kg (no pause) - 16/08/12

100kg (no pause) - 04/09/12

5 sets of 5 @ 70kg - 06/01/13

Bench - 80kg x 6 reps - 16/03/13

67.5kg x 17 reps - 16/03/13

100kg - 04/04/13

85kg x 3 reps - 11/04/13

60kg x 19 reps - 11/04/13

85kg x 5 sets of 5 - 17/04/13

85kg x 6 - 25/04/13

90kg x 3 - (99kg =1RM) 25/04/13

77.5kg x 10 (103kg =1RM) - 01/05/13

85kg x 7 - (104.5kg =1RM) - 22/05/13

60kg x 23 - (105.5kg =1RM) - 30/05/15

92.5kg x 2 (both paused) - (99.5kg =1RM) 17/06/13

92.5kg - NIPF 3 lift  - 22/06/13 (failed 100kg @ halfway up)

77.5kg x 12 (108kg =1RM) - 11/07/13

77.5 x 12 (108kg =1RM)) - 15/07/13

60 x 25 - (109.5kg =1RM) - 15/07/13

80 x 12 (111.5kg) - 20/07/13

60 x 25 (109.5kg) - 20/07/13

85 x 10 (113kg) - 24/07/13

77.5 x 14 (113.5kg) - 31/07/13

102.5kg (no pause) - 18/08/13

105kg (no pause) - 18/08/13

60kg x 26. (111.5kg) - 18/08/13

80kg x 14 (117kg) - 28/08/13 

90kg x 6 - 28/08/13 (almost 7, done almost immediately after the 14 x 80kg above)
95 x 2 - 28/08/13 (done this too quickly, didnt take enough rest between sets)

90kg x 8 - (114kg) 11/09/13 (was sick with the cold!)

95kg x 5 - (110.5kg) 11/09/13 (was sick with the cold!)

107.5kg x 1 - 02/10/13 (done at end of full workout with 46 prior lifts)

75kg x 18 - (119.5kg) 06/10/13 (wasn't even a bench press day, done after overhead press workout!)

95kg x 2 paused reps - 13/10/13

100kg x 3 (1 paused rep and 2 unpaused) - 13/10/13

110kg unpaused - 16/10/13 @ bodyrox gym, got hand off

120kg unpaused - 16/10/13 @ bodyrox gym, got hand off.

105kg and 110kg unpaused (without handoff) - 18/10/13

100kg x 2 - paused - 18/10/13

100kg x 4 unpaused - 18/10/13

92.5kg x 6 - 30/10/13

73.75kg x 19 - 03/11/13 (bar was unevenly loaded!!!!! Argggghhh)

105kg x 1 paused - 15/11/13
105kg - 23/11/13 - NIPF RAW POWER

90kg x 9 - 09/01/13 (116.5kg)

Floor Press

75kg x 3 - 03/03/13 (82.5kg =1RM)
80kg x 5 - 18/09/13 (93kg =1RM)

87.5kg x 5 - 18/09/13 (102kg =1RM)

90kg x 3 - 18/09/13 (99kg =1RM)

95kg x 1 - 18/09/13 (95kg =1RM)

90kg x 5 - 09/10/13 (105kg =1RM)

95kg x 3 - 09/10/13 (104.5kg =1RM)

100kg x 2 - 09/10/13 (106.5kg =1RM)

102.5kg x 2 - 09/10/13 (109.5kg =1RM)

Close Grip Bench Press
Close grip bench - hands inside rings - 5 x 80kg - 18/10/13



Incline Bench
Incline Dumbbell Press - 20 reps with 20kg dumbbells - 20/02/13
Dumbbell incline press - 15 reps @ 25kg dumbbells - 16/03/13
Incline barbell bench - 5 x 70kg - 19/05/13

Incline barbell bench - 3 x 80kg - first incline setting - 18/10/13

Incline barbell bench (first setting of incline) - 90kg and 95kg - 18/10/13

Deadlifts

122.5kg - 10/07/12

150kg - 20/08/12

162.5kg - 04/10/12

165kg - 29/11/12

180kg - 09/01/13

185kg - 04/03/13

190kg - 30/03/13

162.5kg x 8 (long pauses) - 20/05/13

192.5kg - NIPF 3 lift  - 22/06/13

170kg x 3 - (no pauses) - (187 1RM) - 05/08/13

150kg x 8 (no pause) - (189.5 1RM) - 12/08/13

170kg x 5 (no pauses) - (198 1RM) - 12/08/13

157.5kg x 10 (no pauses) - (209.5 1RM) - 16/09/13

160kg x 10 (no pauses) - (213 1RM) - 30/09/13

170kg x 5 - (198 1RM) - 30/09/13

180kg x 3 - (198 1RM) - 30/09/13

200kg - 16/10/13 @ bodyrox gym
205kg - 23/11/13 - NIPF RAW POWER

Sumo Deadlifts

26/08/13 - 140kg x 3

Military Press

5 x 45kg - 19/05/13

3 x 50kg - 02/06/13

42.5kg x 15 - 09/06/13

57.5kg - 09/06/13

65kg - 15/07/13

50kg x 13 (71.5 1RM) - 28/07/13
67.5kg - 06/09/13

55kg x 8 - 15/09/13

60kg x 5 - 15/09/13

70kg - 22/09/13

60kg x 6 (72 1RM) - 06/10/13

65kg x 2 (69.5 1RM) - 06/10/13

65kg x 3 - 13/10/13

57.5kg x 8 (72.5 1RM) - 03/11/13

52.5kg x 13 (75 1RM) - 29/12/13

57.5kg x 10 (76.5 1RM) - 12/01/14

Other

Lat pulldowns - 3 sets of 15 @ 40kg - 16/03/13

Barbell bicep curls - 6 reps @ 50kg

Good Mornings wide grip wide stance - 10 x 80kg - 22/07/13

Double overhand SLDL - 3 x 10 @ 60kg - 22/07/13

Good Mornings wide grip wide stance - 10 x 90kg - 05/08/13

Seated cable rows - 10 x 70kg - 05/08/13

Double overhand SLDL - 3 x 10 @ 60kg, 70kg and 80kg - 12/08/13

Good Mornings wide grip wide stance - 5 x 100kg - 30/08/13
Rack Pulls - 5 x 150kg - 02/09/13
Board Press (2 board) - 3 x 90kg - 04/09/13
Seated Cable Rows - 10 x 80kg - 04/09/13

Seated Cable Rows - 8 x 90kg - 09/10/13 (Done at end of 1.5 hour workout)
Lat pulldowns - 8 x 80kg  - 13/10/13
Wide grip bench press (1.5 inch outside engraved bar mark) - 10 x 70kg - 03/11/13

Seated cable rows - 5 x 100kg - 05/04/14