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    Quick session tonight. Haven't been feeling great all this week so didn't train.

    Deadlifts:

    160 x 10

    **** me, these were light enough but destroyed my cardio!

    T-bar rows:

    40 x 10
    50 x 10/10

    Haven't done these before so just getting used to them, and also felt destroyed after the deadlifts.

    Chins:

    bodyweight x 5/5

    Felt a bit sick to be honest.

    Straight home.
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    Meh session tonight.

    Squats:

    worked up to 180 x 1

    Tried low bar again, back didn't like it, felt heavy and not great form, but quite glad to be hitting four plates to be honest. I'll go back to high bar and see a chiropractor.

    BTN push press:

    worked up to 95 x 1

    Hard.

    Quick stretching and home.
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    Good session tonight.

    Bench press:

    90 x 1
    95 x 1
    101 x 1
    102 x 1
    103 x f/f
    80 x 1 - 3s descent and 3s pause
    85 x 1 - same as above
    90 x f - same as above
    70 x 3/3/3/3 - same as above

    New bench PR. Keeping tight is still my biggest weakness, hence the pause bench with slow descent. Felt quite spent after the second 103 though so didn't go very heavy.

    Chins:

    bodyweight x 7/5/5/5/5

    Also a chin up PR too.

    Home.
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    Meh session tonight. Been really busy this week and feeling like **** for most of it too.

    Press:

    60 x 5/4

    Difficult. Felt something go on my low back on second set. These last few times I've pressed my low back has always been jacked up afterwards, but never actually felt a pop or anything like tonight. So stopped there.

    Front squats:

    worked up to 115 x 1
    100 x 2
    80 x 5

    Did these because I wasn't in the mood for squats or deadlifts. Was quite happy with 115 x 1 with the way I was feeling.

    Curls:

    bar + 20 x 10/10/10/10/10

    Quick mobility and stretching then home.
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    (Original post by Smack)
    Meh session tonight. Been really busy this week and feeling like **** for most of it too.

    Press:

    60 x 5/4

    Difficult. Felt something go on my low back on second set. These last few times I've pressed my low back has always been jacked up afterwards, but never actually felt a pop or anything like tonight. So stopped there.

    Front squats:

    worked up to 115 x 1
    100 x 2
    80 x 5

    Did these because I wasn't in the mood for squats or deadlifts. Was quite happy with 115 x 1 with the way I was feeling.

    Curls:

    bar + 20 x 10/10/10/10/10

    Quick mobility and stretching then home.

    damn hws ur lower back feeling now?
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    A bit sore when I put it in a stretch but otherwise fine.
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    Impressive lifts. The bench is strong with this one!
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    Meh session tonight.

    High bar squat:

    worked up to 160 x 2

    Was maybe hoping for some more, but it's technically the most I have ever high bared so I suppose it's a bit of a cheap PB.

    Then ****ed about doing bench press, which went ****ing horrible, as in 90 x 1 then 90 x 2, interspaced by pull ups (the first time I've ever done them, got two sets of three then a single) and GMs with 40kg but high reps and done slowly.

    Some quick mobility, stretching and home.
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    Okay session tonight.

    High bar squat:

    140 x 7

    Technically a PR, was quite difficult though, cardiovascularly.

    BTN push press:

    90 x 1
    96 x f

    Just didn't have much upper body strength today...

    Seated dumbbell shoulder press:

    20s x 10/10/10

    Okay I suppose.

    Some quick stretching and home.
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    (Original post by Smack)
    Okay session tonight.

    High bar squat:

    140 x 7

    Technically a PR, was quite difficult though, cardiovascularly.

    BTN push press:

    90 x 1
    96 x f

    Just didn't have much upper body strength today...

    Seated dumbbell shoulder press:

    20s x 10/10/10

    Okay I suppose.

    Some quick stretching and home.
    Good progress! Hope you are well

    Merry xmas bro!
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    Thanks bro, and merry Christmas to all my fans too.
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    Another meh session tonight.

    High bar squat:

    130 x 8
    140 x 3

    Did these beltless as I couldn't be arsed to get my belt out of my bag. Was pleasantly surprised on first set, but didn't have much left for second set.

    Bench press:

    90 x 1
    75 x 2/2/2/2/2 (2s pause)

    Benching was really **** tonight. Not sure why, maybe I've lost weight or something.

    Some stretching and home.
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    Another meh session. Not horrible but not the best way to end 2012.

    Deadlifts:

    worked up to 195 x 1. That was all I had in me today. Barefoot and with hook grip too. Not pulled in a while, though, and still sore and tired from yesterday, not much food either. /excuses

    Pull ups:

    bodyweight x 4/3/3

    Quite excited about being able to do pull ups now. Not much bit it's a start.

    Then did some curls, tried tri push downs but shoulders didn't like them. Then did some mobility, stretching and home.
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    It's time for a review of 2012's training.

    One of my key goals each year, numbers aside, is to ensure that I am stronger at the end of the year than at its beginning, and I haven't really managed that this year. I'm putting that down to back problems, which affected my lower body training for a fair chunk of the year. I haven't managed to get my deadlift back up to what it was last year; however, at one point my high bar squat was a mere 1.5kg less than my previous best low bar squat, both for three sets of five. The annoying thing is that after hitting that on the low bar squat I then went on to smash 185 for a single. After high baring it I seem to have taken a break from heavy squats, and I've definitely lost some strength on them. Should have tried to hit at least 180 for a single.

    I actually finally got a 100kg bench this year, and also set a 65kg x 5 press PR so I suppose I did gain some upper body strength, however I have lost it now. Also set some chin up PRs and can now do pull ups, so it's not all bad I suppose.

    However, my main failing has been eating enough food to grow. I'd have probably gotten a lot stronger had I eaten more. So starting as soon as I can, it's back to GOMAD (with full fat milk). That's my new year's resolution.

    Goals are, for singles:

    High bar squat - 200kg
    Bench press - 120kg
    Deadlift - 250kg
    Press - 80kg/BTN Push press - 110kg
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    Okay session tonight.

    High bar squat:

    130 x 5/5/5

    Were fine enough. Done beltless too.

    Bench press:

    80 x 5/5/5

    Not too hard, but benching has been **** recently so have to get back into the stride of things. Main weakness is my back, actually, probably because I've cut down a lot on the back work recently.

    Dumbbell rows:

    22s 3 x 20 each side

    Not too hard, started off low because I haven't done these before and it's better to start conservatively.

    Did some hammer curls, then stretching and home.
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    Meh session tonight. Mobility was lacking and also squatting in very squint power rack which ****s you up as you are facing the mirror at an angle. The positives were that the gym was packed full of clunge.

    High bar squat:

    140 x 2

    Stopped there due to the problems described above.

    Press:

    55 x 5/5/5

    Very difficult, but didn't hurt low back like last time.

    Barbell row:

    80 x 5/5/5

    Were okay.

    Standing abs:

    3 x 10

    Then some stretching and home.
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    Okay session tonight.

    High bar squat:

    160 x 3

    PR. Was really hard though.

    Bench press:

    82.5 x 5/4/4/2

    Meh. Not benched in a while.

    Deadlifts:

    170 x 5

    Not too hard.

    Home. No time for anything else.
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    Good session tonight. Gym was packed as well.

    High bar squats:

    132.5 x 5/5/5

    Had to use the ****ty bar, much to my annoyance.

    Press:


    57.5 x 5/5/5

    Technique seems to be coming back, this wasn't as difficult as last time.

    Rows:

    82.5 x 5/5/5

    Okay.

    Standing abs:

    3 x 10

    Stretching and home.
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    Good session tonight.

    High bar squat:

    135 x 5/5/5

    Probably a tiny little bit easier than last time.

    Bench:

    82.5 x 5/5/5

    Much easier than last time.

    Deadlifts:

    175 x 5

    Not quite as easy as last time.

    Stretching and home.
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    Good session tonight.

    High bar squat:

    137 x 5/5/5

    Couldn't find the 1.25s so had to settle for the 1s, hence only 137. Still, 300lb. Felt maybe even slightly easier than last time.

    Press:

    60 x 5/5/5

    A bit harder than last time.

    Rows:

    85 x 5/5/5

    Quite a bit harder than last time for some reason.

    Did some chins with a wider grip than I'm used to and some pull ups as well, then stretching and home.
 
 
 
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