WS4SB ME Lower Day (27/5/09)

Box Squats
1 x 5 (60kg)
1 x 5 (70kg)
1 x 3 (75kg)
1 x 3 (80kg)
1 x 3 (90kg)
1 x 3 (100kg)
1 x 2 (110kg)

Single Leg Squats
3 x 7 (36kg)

Romanian Deadlift
3 x 8 (60kg)

WS4SB ME Upper Day (25/5/09)

Bench Press
1 x 5 (60kg)
1 x 5 (65kg)
1 x 3 (70kg)
1 x 3 (75kg)
1 x 3 (80kg)
1 x 3 (85kg)
1 x 1(87.5kg)

Chin Ups
1 x 11 (BW)
1 x 12 (BW)

DB Wall Rows + DB Power Cleans(superset)
3 x 7 (22.5kg), 1 x 10 , 2 x 9 (20kg)

DB Curl
Drop set (16kg - 4kg)

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WS4SB RE Upper Day (22/5/09)

Swiss Ball DB Chest press
2 x 12 (40kg)
1 x 10 (40kg)

Weighted Chin Ups
4 x 6 (BW + 5kg)

Military Press
3 x 8 (42.5kg)

Not bad session however had a few beers the night before so wasn't feeling the best. Workout lacked intensity. Had a workout with my client Cara who performed admirably as she always does.

WS4SB ME Lower Day (20/5/09)

Box Squats
1 x 5 (60kg)
1 x 5 (70kg)
1 x 3 (75kg)
1 x 3 (80kg)
1 x 3 (90kg)
1 x 3 (100kg)
1 x 1 (110kg)

Single Leg Squats
3 x 6 (36kg)

Romanian Deadlift
3 x 8 (40kg)

Nice session today. Geting the 110kg squat up was quite tough however my spotter did his job well (cheers Eddie). Romanian deadlift was a new one as well. Always steered clear however decided to start light and will keep going with this one until I stall

WS4SB ME Upper Day (18/5/09)

Close grip Bench Press
1 x 5 (60kg)
1 x 5 (70kg)
1 x 3 (75kg)
1 x 3 (77.5kg)
1 x 3 (80kg)
1 x 3 (85kg)
1 x 3(87.5kg)

DB Wall Rows + DB Power Cleans(superset)
3 x 6 (22.5kg), 3 x 9 (20kg)

DB Curl
Drop set (16kg - 6kg)

WS4SB RE Upper Day (14/5/09)

Bench Press
3 x 15 (60kg)

Straight Arm Pulldown + Incline Rear Delt Flyes (Superset)
3 x 8 (31kg), 3 x 8 (20kg)

Military Press
3 x 10 (40kg)

DB Curl
Drop set (16kg - 4kg)

WS4SB ME Lower Day (13/5/09)

Box Squats
1 x 5 (60kg)
1 x 5 (67.5kg)
1 x 3 (80kg)
1 x 3 (87.5kg)
1 x 3 (97.5kg)
1 x 3 (100kg)
1 x 3 (105kg)
1 x 1 (107.5kg)

Single Leg Squats
3 x 9 (35kg)

Glute Ham raises
3 x 9 (BW)

Once again a very brutal session. Single leg squats are the destroyers of men and a total endurance test. You're always scared that you're going to lose your balance as well and end up with a broken knee.

Had an incident with the squat as well. Wasn't using a spotter and ended up stuck on the box with 105kg on top of me. Not fun. Had to summon the rep gods to move that bad boy up.

WS4SB ME Upper Day (11/5/09)

Close grip Bench Press
1 x 5 (60kg)
1 x 5 (67.50kg)
1 x 3 (70kg)
1 x 3 (72.5kg
1 x 3 (77.5kg)
1 x 3 (80kg)
1 x 3 (85kg)
1 x 2 (87.5kg)

Chin ups + DB Power Cleans(superset)
1 x 11 (BW), 1 x 8 (20kg)
1 x 11 (BW), 1 x 8 (20kg)
1 x 9 (BW), 1 x 8 (20kg)

DB Shrugs
3 x 10 (70kg)

Workout went well however I am leaving out an exercise due to time constraints. Will rectify this next session.

WS4SB RE Upper Day (8/5/09)

Bench Press
2 x 15 (55kg)
1 x 20 (55kg)

Wide grip Lat Pulldown + Incline Rear Delt Flyes (Superset)
3 x 10 (54.5kg), 2 x 10 + 1 x 15 (16kg)

Military Press
2 x 10 (40kg)
1 x 6 (40kg)

Pretty chilled workout however cut the workout at the military as I felt my back starting to go a little tickety boo. Listening to my body however a bit peeved that this injury is playing havoc with my ability to push the workout to the limit.

WS4SB ME Lower Day (6/5/09)

Box Squats
1 x 3 (60kg)
1 x 3 (70kg)
1 x 3 (72.5kg)
1 x 3 (80kg)
1 x 3 (85kg)
1 x 3 (90kg)
1 x 3 (95kg)
1 x 3 (100kg)
1 x 3 (105kg)

Single Leg Squats
3 x 8 (35kg)

Glute Ham raises
3 x 8 (BW)

Max effort lower day is an absolute killer. By far one of the most punishing workouts you can do. The box squats were awesome and I was surprised to go as heavy as I did. Especially after a hiatus from the weights. The single leg squats are the most punishing free weight exercise i know. Leaves you completely gassed. Overall a real good but tough workout.

WS4SB ME Upper Day (4/5/09)

Close grip Bench Press
1 x 5 (50kg)
1 x 5 (60kg)
1 x 3 (65kg)
1 x 3 (70kg
1 x 3 (80kg)
1 x 2 (85kg)

Chin ups + Push ups(superset)
1 x 10, 1 x 15 (BW)
1 x 10, 1 x 15 (BW)
1 x 8, 1 x 15 (BW)

Single DB Shoulder Press
3 x 8 (20kg)

Decided to change my program after having a short lay off in order to help the back heal up. I still feel a little pain however I have decided to work through it as it's killing me not to be repping. Workout went well however the gym I train in is lacking weights right now so having to make big leaps on my max effort lift, the close grip bench press.

5 x 5 Classic - Day 7 (24/4/09)

Squat - 5 x 5 (95kg)

Bench press - 5 x 5 (72.5kg)

Deadlift - 1 x 5 (112.5kg)

Bad news today. Done some damage to my back. I think the constant squats is beginning to have an adverse effect on my body. Can feel a pain develop down the back of my left leg. Going to have a little lay off to see if it heals up.

5 x 5 Classic - Day 6 (22/4/09)

Squat - 5 x 5 (92.5kg)

Power Cleans - 5 x 3 (55.5kg)

Overhead Press - 5 x 5 (50kg)

Squat felt pretty good however knee's starting to go inwards as i approach the last set. I've been pushing it out to activate the glutes and hams.

Power cleans felt nice and sharp however starting to get a little back pain which is annoying. Will work through it regardless. Technique is coming along. Can't wait till it becomes second nature however. Having to think about a move while executing it leaves no room for error especially with such a complex wee move.

Press was nice although had to clean and press due to the squat rack being used. Gave it that extra burn.

5 x 5 Classic - Day 5 (20/4/09)

Squat - 5 x 5 (90kg)

Bench Press 5 x 5 (70kg)

Deadlift 1 x 5 (110kg)

Squat felt the easiest today by far. The volume is starting to pay dividends and legs are starting to kick in the work capacity. Deadlift felt pretty good as well. If I can steer clear of injuries I could see me beating a few PB's.

5 x 5 Classic - Day 4 (17/4/09)

Squat - 5 x 5 (87.5kg)

Power Cleans - 5 x 3 (52.5kg)

Overhead Press - 5 x 5 (47.5kg)

Squat is definitely coming on again. Flexibility is starting to kick in as well. Can feel the hamstrings getting stronger.

5 x 5 Classic - Day 3 (15/4/09)

Squat - 5 x 5 (85kg)

Bench Press - 5 x 5 (65kg)

Deadlift - 1 x 5 (105kg)

Squats starting to settle now. Getting back into the groove.

5 x 5 Classic - Day 2 (13/4/09)

Was now definitely back in the zone at this point. Getting quite worried though because my lack of glute and hip flexibility is beginning to rear its ugly head. Have embarked on a new flexibility program designed to deal with this.

Squat - 5 x 5 (82.5kg)

Overhead Press - 5 x 5 (45kg)

Power Cleans - 5 x 3 (50kg)

Squats felt real heavy for some reason. I seem to have adopted a solid powerlifting stance in my quest to pull of an 'ass 2 grass' squat. Can really feel it in the hamstrings.

5 x 5 Classic - Day 1 (10/4/09)

Just started back training after a 2 week flu induced lay off. Couldn't wait to get back to the gym and what better program than to start with the classic 5 x 5 program.

Squat - 5 x 5 (80kg)

Bench Press - 5 x 5 (60kg)

Deadlift 1 x 5 (100)

As you can see I started of with some good sturdy weights that would get me right back in the zone. It was a solid session and it felt good to get back in the gym