30/03/11 - ME Upper body

1) 3 Board Press
New max = 150kg

2) Bench shirt work
160kg x 2 reps

3) Pullups 6 sets x 4 reps

4) 3 way shoulder raises 3x20

5) Rope pushdowns with mini band around neck 4x10

28/03/11 - ME Lower day

1) Rack Pulls - 2-3" below knees, at sticking point
Weight    Reps    Sets
60             6          1
100           3          1
140           3          1
180           2          1
220           1          1
240           1          1 - added a belt here
250           1          1
260           F          1

2) Glute Ham Raises - limited range of motion, will be increased over the weeks
4x10

3) Plate in each hand lunges 4x10 (each leg)
Weight    Reps    Sets
Bw           20         1
10x2        20          1
15x2        20          1
10x2        2            1 - right knee went on 2nd rep, unsure why...will be seeing an orthapedic soon

4) Seated GM 4x10,
40kg x 12, stopped here where unable to go heavier due to knee pain.

5) Decline straight leg situps (plate held behind neck)
Weight    Reps    Sets
bw           10         1
5              10         1
10            10         1
5              10         1

27/03/11 - DE Bench

1) DE Bench
85kg 8x3
followed by 100 x2reps

2) 4 board 3x3
100x4
120x3
135x5

3) Ring/blast strap pushups 4x10

4) Machine rowws 4x10

5) Tricep pushdowns 4x12 heavy

23/03/11 - ME Upper Body

1) 2 Board Press (pinkies on power rings)
Weight     Reps     Sets
Bar            ?           1
40             5           1
60             3           1
80             3           1
100           3           1
120           1           1
130           1           1
140           1           1
145           1           1

2) Shirt work - Comp grip
Weight     Reps     Sets
110            3           1
130            3           1
150            3           1 - breath held for entire set

3) Pullups bodyweight only
Tested max reps = 8
1/2 of max done for 5 sets (ie 5x4)

4) 3-way shoulder raises 3x20 (front, side, rear)  5kg in each hand

5) Rope pushdowns, with mini-bands held around neck.  3x10

21/03/11 - ME baby...to the MAX

Monday - Lower body Max effort day

1) Low Box Close stance squat (deadlift stance) 2-3" below parallel
Weight      Reps      Sets
Bar             10           1
40               5            1
60               3            1
80               3            1
100             3            1
120             1            1
140             1            1  - added a belt
150             1            1
160             1            1
165             1            1

notes - I am very weak at this movement, but looking at the video later I don't think I was at my absolute max

2) Glute Ham Raises 30 total reps done with limited range of motion, and will build up to full range.

3) Plate in each hand lunges 3x10 for each leg
Weight      Reps      Sets
BW            20         1
10x2          20          1
15x2          20          1

4) Seated rounded back goodmornings 3x15
Weight      Reps      Sets
Bar             10          1
40               15          1
60               15          1
80               15          1

5) Weighted decline Situps   3x10
Weight      Reps      Sets
Bw              10         1
5                 10         1
10               10         1

20/03/11 - Sun, DE Bench Day...

Sunday -

1) DE Bench, alternating each set with a change in grip from 17", 26" and 32" (ie close, med and comp grip)
8 sets of 3 at 85kg

2) 4 board press 3x3
Weight    Reps     Sets
100          3           1
120          3           1
130          3           1

3) CG BP (in lue of db bp) 3x10
Weight    Reps     Sets
60             10         1
80             10         1
90              7          1

will prob change this to blast strap pushups.

4) Machine rows 3x10 increasing each set. Don't know what the weight is

5) Tricep pushdowns straight bar 4x12 increased weight each set.

18/03/11 - First time using the box...

Friday - Lower DE Day
n.b - all weights are in kilo's

1) DE Box Squat - Wide stance, to just below parallel.
Weight      Reps     Sets
Bar             10         1
40               2          1
60               2          1
100             1          1
140             2          10 - added suit with straps down, belt and shoes

this approx. 50-55% of my projected max, as have not done any lifting in this suit yet.
could be a little over.

2) DE Deadlifts 10x1
155kg for 10 sets of 1, no belt.

3) Reverse Hypers 3x10 body weight only

4) hanging bent knee leg raises 3x10