June 1
Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
DB OHP 3 x 10 x 25kg
DB Hammer Rows 3 x 10 x 25kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins
June 4
Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pull-ups 3 x 8
DB Incline Curls 3 x 10 x 15kg
Abs 2 x 3 mins
June 8
Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
Abs 2 x 3 mins
June 11
Track Work
2 x 5 x 100m – average 13.9, best runs were 13.4 and only one worse than 14.3
Power Clean 3 x 10 x 62.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 105kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pull-ups 2 x 8
Chin Ups 2 x 10
Abs 2 x 3 mins
June 13
Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg
DB OHP 2 x 10 x 25kg
DB Hammer Rows 2 x 10 x 25kg
DB Incline Curls 2 x 10 x 15kg
DB Supine Tricep Ext 2 x 10 x 15kg
Abs 3 mins
June 16
Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 3 x 5 x 95kg
Back Squat 3 x 5 x 115kg
Incline Hammer Row 3 x 10 x 25kg
Abs 3 x 2 mins
June 29
Abs 2 mins
Power Clean 3 x 10 x 65kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg
Had two weeks resting a pec injury, did play 9-a-side football for an hour on the 24th and 26th and found it worked me a lot aerobically.