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    OHP
    20kg*10
    45kg*5*5
    40kg*4+hit myself in chin

    Squat
    60kg*5
    82.5kg*5*5

    Deadlift
    130kg*3*5

    Dips
    +28lb-5,5,4, BW*5

    Some chinups, curls, abs.
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    Squat
    40kg*5
    85kg*5*5

    Bench
    20kg*10
    30kg*5
    40kg*5
    52.5kg*5*5

    T-bar row
    42.5kg*5*5

    Not much else. Little bit of lat pulldowns, few chins.
    15 mins/2mils@8mph on treadmill. Maybe coulda gone for a bit longer, but I got hungry.

    Benching was weird, not that heavy, but by set 2-3 my right pec was cramping. Think I must've been leaning so the weight was mostly on my right side or something. Bit weird anyways. Wrists still a bit sore, must have puny wrists!
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    OHP
    20kg*10
    30kg*5
    47.5kg*5,5,5,5,4

    Squats
    87.5kg*5*5

    Deadlift
    132.5kg*3*5

    Some pullups, pulldowns, curls, abs. Think that was it. Gave blood yesterday, so today's was always going to be quick/not great.
    OHP quite tough, and my wrists were pretty painful. Need to sort them out a bit, think I might be benching and pressing a bit wrong. Didn't expect to get all OHP today cos of giving blood+last one being hardish, but will move up to 50kg next time anyways. Squat not too bad. Deadlift's pretty fast, but my grip on my left hand giving out a bit. Should probably get chalk.

    Edit-oh, at the end did some BTN presses, then 20 floor to lockout(mostly just power snatches really) for speed with a fixed weight bar..think about 60lb.
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    Squats
    50kg*5
    90kg*5*5

    Bench
    20kg*10
    40kg*5
    55kg*5*5
    45kg*5(incline)

    T-bar row
    45kg*5*5

    Dips
    +28lb*5,3,5,3

    Chins, lat pulldowns, curls. Clean and push press-40kg*few, 50kg*3.
    Abs, row(500m-1:43.5), 10 power snatches with 60lb bar(25 secs).
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    OHP
    20kg*10
    30kg*5
    40kg*5
    50kg*5,5,3
    45kg*3,2
    Super weak. May drop to 45kg, and try and really sort out form.

    Squat
    50kg*5
    92.5kg*3*5
    Easy, dropped to 3 sets because I was in a hurry.

    Deadlift
    135kg*5
    Ditto squats.

    Little bit of curls/pulldowns/pullups. Set of 10 dips, some abs.
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    Squat
    60kg*5
    95kg*5*5

    Bench
    20kg*10
    30kg*5
    40kg*5
    50kg*3
    57.5kg*5*5

    T-bar row
    47.5kg*5*5

    Dips
    +28lb*3*5

    Clean and push press
    40kg*5
    50kg*3*3

    Not certain that was the right order for dips and clean/press.
    Pullups, pulldowns, curls, flies, reverse flies, abs. Last squat of the last set almost got away from me. Bench wasn't too bad. Dips still a bit sore on the wrists.
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    OHP
    20kg*10
    30kg*5
    45kg*5*5

    Squat
    40kg*5
    70kg*3
    97.5kg*5*5

    Deadlift
    137.5kg*3*5

    Dips
    BW*3*10+some assisted pullups

    Curls, abs, flys, reverse flys.

    OHP pretty tough, but third set super easy. Squats were really quite hard, though every now and then I'd be coming up pretty much only on my right leg. Need to sort that out quite a lot. Also bar position is probably a bit odd, left upper bicep tends to hurt a bit when holding the bar. Deadlift not too bad, really need to get the bar closer to my shins though.
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    Dropped to page 2. Outrageous.

    Squat
    40kg*5
    80kg*3
    100kg*5*5

    Bench
    20kg*10
    40kg*5
    50kg*5
    60kg*5*5

    T-bar row thing
    50kg*5*5

    Clean and push press
    50kg*5*3

    Curls, pulldowns/pullups, little bit of shoulders.
    1 mile run at 9mph, abs. Killed me! Need to get back into running after training, I'm getting way unfit and putting on a little flab now!

    Squats I focussed much more on keeping a tight core, and staying upright, and these weren't too bad, though the last 2 sets were pretty hard. Still sometimes coming up a bit sideways as well. Bench first set was hard, next two were pretty easy. Last rep of the 4th set was quite hard, 5th set I did the last 2 reps paused, and the last rep was a fairly big grind. Everything else easyish, although cleans and presses made my left shoulder feel a little dodgy.
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    OHP
    20kg*10
    30kg*5
    47.5kg*5,5,5,5,4

    Deadlift
    140kg*3*5

    Some curls, pulldowns, abs, mebbe some other messing around. 2*500m erg, 1 mins rest, times 1:52, 1:48 or so.
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    Squats
    60kg*5
    102.5kg*3*5

    Bench
    20kg*10
    40kg*5
    50kg*5
    62.5kg*5*5

    T-bar Row
    52.5kg*5*5

    Dips
    +28lb*3*5

    Pulldowns, pullups, rows, back hypers, little shoulder press, tricep pushdown, curls, abs. Way too hot for any cardio today.
    70lb bar*10 snatches, 10 clean and press for time. About a minute. Form so bad some chaps told me I'd do my back like that, potentially even true.

    Squats not too hard. Dropped down to 3 sets because I was knackered(almost fell asleep lying on my floor before hitting the gym, so not too worried). Think I'll just keep it to 3 sets from now. Bench not too bad, but the end of the last two sets was tough, need a little more rest at the end I think. Rows also ended up far too curved back. Not too bad overall though.
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    OHP
    20kg*10
    30kg*5
    40kg*5
    50kg*5*3, PP*5

    Squats
    60kg*5
    80kg*3
    105kg*3*5

    Deadlift
    100kg*3
    142.5kg*5

    Some pullups/dips, few curls/tricep pulldowns, abs.
    Felt astonishingly weak today. Press was just about managed, but I'm so weak off the chest for the first rep, with the slightly bounce afterwards it's much easier. Squats were pretty tough, I was so warm in them. Last 2 reps of last set were horrible, totally crumpled and good morninged (possibly round back too) them up. Need to brace the core more. Deadlifts pretty easy, though I think the last rep floated away from me a bit, as I ended up hitching a tiny bit. Couldn't face much assistance because the heat was terrible, and I just felt so weak.
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    Forgot to log last night's session;

    Bench
    30kg*5
    40kg*5
    50kg*5
    65kg*5*5

    T-bar Row
    55kg*5*5

    Few pullups, 10 dips, curls, pushdowns, abs. 500m row-1:42.2. In and out in about 30 mins because gym was about to close, had planned to do some front squats/clean and presses, but rack was in use. Ah well.

    Is it normal to feel it in your lower back when benching, or am I screwing up my form?
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    Hockey match today. Seemed fairly fit in it, had a bunch people beat for pace, and kept running pretty well.
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    Played about an hour of 3v3 rugby today, was pretty good. Seemed to hit harder than most of the others I think, and fitness not too bad, bonus!
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    [B]Squats[\B]
    20kg*5
    60kg*5
    107.5kg*3, then fall over
    FS-60kg*5, 70kg*3*5

    [B]OHP[\B]
    20kg*5
    30kg*5
    40kg*5
    52.5kg*3,2,3,3,3,PP*5

    Some curls/tricep pushdowns/lat pulldowns. Some pullups, some clean and push presses+power snatches at 40kg, 50kg, 55kg
    11 mins or so on the treadmill, slow at first, upping the pace, towards the end doing 30s at each speed, worked up to 16.5km/h, did about 2.5k I think. Don't feel too bad after really.

    Squats-bizarre. Fell forward, and sorta had to grind the bar up the rack. Floor squidgier than where I'm usually at the gym, but still not sure what was going on! FS pretty easy though. OHP-first two sets was wobbling all over the place. Later sets weren't very hard, once I got my base settled. I think both this and squats were probably a lack of concentration really. Rest not too hard.
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    Front Squats
    20kg*5
    40kg*5
    60kg*3
    80kg*5,5,5

    DB Bench
    15kg*10
    20kg*10
    25kg*10
    30kg*5

    Bench
    20kg*5
    30kg*5
    40kg*5
    50kg*5
    67.5kg*5,5,5

    Dips
    BW*10
    +10kg*5,5,5
    BW*5

    Various pullups going on in between.

    PC+press/power snatch
    40kg*loads
    50kg*some

    Curls, tricep pushdowns, leg press/extension/curl, lat pulldowns. Bit of a jog.
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    OHP
    20kg*10
    30kg*5
    40kg*5
    55kg*1f
    50kg*5*3
    55kg*5(PP)

    FS
    40kg*5
    60kg*5
    85kg*4,5,5(first set without a belt, second set with some bizarre spotting going on)
    60kg*5

    Deadlift
    60kg*5
    100kg*3
    140kg*5
    150kg*1
    160kg*f,1

    Dips, pullups/pulldowns, tricep pushdowns, curls, some shoulder stuff. Abs, and tried to go for a little run but my legs were fried. Hill sprints tomorrow I think...
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    FS
    70kg*5*5

    Bench
    20kg*10
    30kg*5
    40kg*5
    60kg*3
    70kg*5,5,5,5,4(last rep of last 3 sets were proper grinds)
    50kg*5

    Some pullups, dips, pulldowns, tricep pushdowns, curls, flys, reverse flys, DB press, abs.

    Edit-Bench wasn't too bad, except for the end, which stopped for like, 2 seconds. FS pretty easy. Dude next to me benched 150kg for a triple at one point. Was pretty impressive.
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    Did a couple of hill sprints yesterday, and played a hockey match today. Felt fit today, and ran quite hard for most of it. Was pretty rubbish at actually playing the game, mind. Also remembered that the 70kg bench on Monday was possibly a PB(ie mebbe a 1RM, definitely a 5RM).
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    Played some rugby today. So muddy!

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