Friday 16/11

Clean + front squat 5x40,50kg, 3x60kg

Front Squat - clean the first rep - 5x75, 3x85, 5x95 - PR I guess.

KB swings (32kg) 1x10 each hand, 1x20 hand to hand

3x20s german hang + 12s manna split hold (6s a side)

Another good session, my back is feeling a fair bit better.

Will throw the vids in later if I upload them.

First post back - 15/11/2012

So I've been without internet in my new place for the last week or so, so haven't been able to log anything, without further ado, here is todays benching session.

Bench Press - Paused
5x80
3x90
5x100 PR

Sets of 5 bulgarian rows between sets, hit 12 on my final set for another PR

Extra ROM Pike Press 3x8
+
OAC progression x5,3,3 - did a variation I really like today, side to side with a chin up grip.

Back Lever 20s tuck, 5s half lay, negative full BL - didn't want the massive strain of trying to hold it for a couple of seconds so it was just a controlled negative.

L sit x20s between sets.

Max push ups - 36, 4 better than last week. I do these with a hollow body position and strict form, so it is a lot harder than the way I used to be able to bang out 50-60 in a set. I am building up to 50 like this.

First time benching 100kg for reps, when I started 5/3/1 all over again it was with a bounced 100kg max so I think that is decent progress for the year.