07/02/11 - Last session

Monday: 07/02/11

Bench medium grip (34" between pinkies) all paused
Weight      Reps      Sets
40kg           5            1
60kg           4            1
80kg           3            1
100kg         3            1
120kg         3            1 - at 9 RPE
125kg         3            1 - at a 10 RPE, which puts my 1rm at about ~137.5-140kg
100kg         9            1

Pullups/Chins/Pullups - 5/5/2

Stopped here.

Feel stronger in the bench than I have for a while, no squat as left knee is still very sore.

Won't train until the comp.

BTW, didn't eat anything today leading up to the training, but have eaten after ~300-500g of chicken, large pizza (with anchovies), cheescake (~500kcal), squid (one), 2 apples, few beers, and will prob have a couple of steak later ~350-500g worth.

 BW = 109kg 

Week 31/01/11 - Onwards

Tuesday - 01/02/11
Squat
60x5
100x5
140x3
Knee went as I sat down to put on my shoes. Right patella and quadracept tendon.

Bench - medium grip ~34" between pinkies
60x5
80x3
100x1
120x3
115x3

not great as I have done 120 for 5 with a extreme close grip before now.

Deadlift
60x3
100x1
140x1
180x1
220x1 - felt slow (but not max) so stopped here

Pullups - while training someone - 3 reps easy



Friday - 04/02/11
Right knee feels off, but otherwise....

Squat - to opener
60x7
60x3
100x2
140x1
180x1 - added belt
200x1 - a little high I think, and slow lock out. I think due to knee trouble

Bench - med grip
60x3
80x3
100x1
120x1
130x1

Deadlift
60x1
100x1
140x1
180x1
220x1
240x1 - easy

Tried new technique with deadlift, to wit, I moved closer to the bar, positioning the bar over the crease of my ankles, allowed for a smoother and shorter pull.

Body weight 110kg.
Food for the entire day prior to this session at 1700-1800 was one apple and a cup of coffee (first caffeine that I've had since the new year).

Food after, king prawns, scallopes, and 10 oz sirloin steak and alcohol ..need more...(food that is)