Captain's Log

cgmd1

17/10/13

Rest Day

cgmd1

18/10/13

Squats
3x5@60kg
3x5@70kg
3x5@80kg

Single Arm DB Clean & Push Press
2x3/arm@30kg
1x2/arm@34/36/38kg
1x1/arm@40/42/44/46kg
3x2/arm@38kg

cgmd1

19/10/13

Trap Bar DL
2x5@70kg
3x5@90
2x5@110
2x5@120
1x5@130
1x3@140
1x3@150
1x2@160
1x1@170
2x1@180
1x15@120

Assisted One Arm Push Ups x5/arm
Pull Ups x5
5 Rounds

cgmd1

20/10/13

Rest Day

cgmd1

21/10/13

BTNPP 8x3@80
Squat 8x3@90
Supersets

Only had 45 mins so kept it simple

cgmd1

22/10/13

Squats
1x15@20kg
1x10@30
1x8@40
1x5@50
1x5@60
1x5@70
1x5@80
2x5@90

Dips
2x12@BW+10kg
2x10@BW+15kg
2x8@BW+20kg

Shrugs
1x12@100
1x10@120
1x8@130
5x6@140

cgmd1

23/10/13

Rest Day

Had a dodge stomach today, not good.

cgmd1

24/10/13

Rest Day

Felt better today but unforeseen circumstances meant no training. Get back on it tomorrow

cgmd1

25/10/13

Front Squats
2x5@20
2x5@30
2x5@40
1x3@50
2x2@60
2x2@70
2x2@80
5x1@80

Kettlebell Snatches 16kg
1,2,3,4,5,4,3,2,1 each side

Everything felt slow and heavy today. No biggie, sometimes you feel strong sometimes you don't.

cgmd1

26/10/13

Deadlift
2x5@60
2x4@70
2x3@80
2x2@90
2x1@100
2x1@110
2x1@120
2x1@130
1x1@140
3x1@150
2x1@140

One Arm DB Press
1x5/arm@17.5kg
1x3/arm@20
5x3/arm@22.5

Alternating Dumbbell Press
1x10@17.5
1x8@17.5
2x6@15
5x20@12.5

Sledgehammer Swings
100 reps

Deadlift felt OK considering how poor this week has been.

Strict Dumbbell Presses are humbling indeed. Need to work my strict presses more. Tend to favour Push Presses 'cos they're more fun.

Smashing a tyre with a hammer is always fun tho.

cgmd1

27/10/13

Rest Day

cgmd1

28/10/13

1A. BTNPP 9x3@80kg
1B. Squat 9x3@90kg

2. 3x10 Dumbbell Curls@12.5kg
I really suck at curls

cgmd1

29/10/13

Power Cleans
1x8@20
2x5@30
1x5@40
1x3@50
5x2@60
20x1@70kg

Squats
1x5@40
1x5@50
1x5@60
1x5@70
1x5@80kg

cgmd1

30/10/13

Rest Day

cgmd1

31/10/13

Squats
2x5@30
1x6@40
1x5@50
1x5@60
1x5@70
1x5@80
3x5@90

Assisted One Arm Push Ups x8/arm
Shrugs x 8@120
Supersets, 10 Rounds

cgmd1

1/11/13


Power Clean
2x5@30
2x5@40
1x5@50
1x2@60

Power Clean + Front Squat
10x2@60kg

One Arm Dumbbell Press
6x3/arm@22.5kg

Alternating Dumbbell Press
5x20@12.5kg

cgmd1

2/11/13

Deadlift
2x5@60
2x4@70
2x3@80
2x2@90
2x1@100
2x1@110
2x1@120
2x1@130
2x1@140
3x1@150

Close Grip Bench (All paused)
1x5@20/30/40/50/60/70/75

1x1@80/85/90/Epic Fail at 95kg! Got thoroughly pinned

cgmd1

3/11/13

Rest Day

cgmd1

4/11/13

Behind Neck Push Press x3@80kg
Squat x3@90kg
Supersets 10 Rounds

DB Curls
5xF @12.5kg 20/20/16/12/14

cgmd1

5/11/13

Power Cleans
2x5@20
2x5@30
1x5@40
1x3@50
5x2@60
18x1@72.5

Shrugs x5@150kg
Seesaw DB Press x20@15kg
Supersets 7 Rounds

Shrugs
3x5@150kg

cgmd1

6/11/13

Rest Day

cgmd1

7/11/13

Squats
1x10@20
1x8@40
1x5@50
1x5@60
1x5@70
1x5@85
2x5@95

Close Grip Bench
1x5@20/30/40/50/70
1x6@75
6x1@80
All reps paused

DB Curls 5x16@12.5kg
Hammer Swings 5x10/arm
Supersets

cgmd1

8/11/13

Power Clean + Front Squat
1x5@30
1x5@40
3x2@50
5x1@60
10x1@70

Front Squat
1x1@80
1x1@85
5x1@90

Good session.

Away for 8 days from tomorrow so no training till Monday 18th.

Will be doing lots of mobility/prehab type work in the meantime.

Looking forward to some good sessions when I get back.

cgmd1

18/11/13

Ease myself back into training

Squats
Warm Ups: 1x10@20 / 1x5@30/40/50/60/70
Working Sets: 10x2@80kg

BTNPP
Warm Ups: 1x10@20 / 1x5@30/40 / 1x3@50 / 1x3@60 / 1x2@70
Working Sets: 10x1@80kg
Supersets

RDLs
5x10@40kg
1x10@50kg

Good to be back!

cgmd1

19/11/13

Close Grip Bench
1x15@20
1x5@30/40/50/60/70/
2x5@75
7x1@80

Chins 5x5@BW+10kg
BB Step Ups 5x10/leg@40kg
Supersets

KB Swings 16kg 3x20

cgmd1

20/11/13

Rest Day

cgmd1

21/11/13

Warm Up: 7mins jump rope

Hang Cleans
2x10@20
1x5@30/4
1x3@50

Power Cleans
3x2@60
20x1@70
3x3@60

cgmd1

22/11/13

Warm Up: 7mins jump rope

Fornt Squats
2x5@20
2x5@30
2x5@40
1x5@50
1x3@60
2x1@70
15x1@80

RDLs
3x10@40kg
2x10@45

cgmd1

23/11/13

Warm Up: 7mins jump rope

Deadlift
2x5@60/70
1x5@80
1x3@90/100
20x1@120 one rep every 30 seconds for 10 minutes

Dumbbell Curl & Press
1x5@10/15/17.5/20/20

Alternating Dumbbell Press
3x20@15
1x16@15

cgmd1

24/11/13

Rest Day