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

12/01/13 - Overhead Press

Warm up sets:

• 5 x 25kg, 
• 5 x 32.5kg, 
• 3 x 37.5kg

Main workout sets:

• 3 x 45kg, 
• 3 x 50kg, 
• 10 x 57.5kg  (PB = 76.5 1RM)

"Joker" sets:

• 3 x 62.5kg

Bench Press sets

• 5 x 50kg
• 5 x 60kg
• 17 x 75kg
• 8 sets of 3 @ 60kg (speed sets)

10/01/13 - Squat

Warm up sets:

• 5 x 55kg, 
• 5 x 67.5kg, 
• 3 x 80kg

Main workout sets:

• 3 x 95kg, 
• 3 x 107.5kg, 
• 14 x 122.5kg  (new PB)

"Joker" sets:

• 3 x 135kg, 
• 3 x 140kg,

"First set last" sets

• 5 sets of 5 @ 100kg

09/01/13 - Bench

Warm up sets:

• 5 x 40kg, then 20 Band Pullaparts
• 5 x 50kg, then 20 Band Pullaparts
• 3 x 60kg, then 20 Band Pullaparts

Main workout sets:

• 3 x 70kg, then 10 cable facepulls
• 3 x 80kg, then 10 cable facepulls
• 9 x 90kg, then 10 cable facepulls (Rep PB for 90kg - 1RM 116.5kg)

"Joker" sets:

• 3 x 100kg, then 5 chinups/pullups
• 1 x 105kg, then 5 chinups/pullups 

Overhead Press sets

• 4 sets of 5 @ 45kg
• 1 set of 10 @ 45kg

Seated cable Rows

• 8 x 30kg
• 8 x 40kg
• 8 x 60kg
• 8 x 80kg

Barbell Bicep Curls

• 1 set of 50 reps nonstop 

07/01/13 - Deadlift

Warm up sets:

• 5 x 75kg
• 5 x 90kg
• 3 x 107.5kg

Main workout sets:

• 3 x 125kg
• 3 x 145kg
• 5 x 162.5kg (could have done more but my grip on the bar was poor right from the start)

Joker sets:

• 3 x 170kg (with straps but felt awkward)

"First set last" sets:

• 5 sets of 5 @ 130kg
• 3 sets of 5 and 2 sets of 8 @ 100kg (speed reps)

01/01/14 - Bench

Warm up sets:

5 x 40kg

5 x 50kg

3 x 60kg

Main workout sets:

3 x 80kg

3 x 85kg

8 x 90kg

"Joker" sets:

3 x 95kg

1 x 100kg

1 x 105kg

"First set last" sets:

5 sets of 5 @ 80kg

31/12/13 - Deadlift

Warm up sets:

5 x 75kg

5 x 92.5kg

3 x 110kg

Main workout sets:

3 x 147.5kg

3 x 157.5kg

1 x 165kg (couldn't even do 2 reps! Don't know what happened here!)

"First set last" sets:

5 sets of 5 @ 137.5 (didn't do as felt I couldn't do them - just a bad day)