Thursday 08.05.14 - Heavy Deadlift, Back

**Heavy Deadlift**

60kg x 5

100kg x 1

140kg x 1

160kg x 1

170kg x 1...chalk

180kg x 1...chalk

190kg x 1...chalk

200kg x 1...straps

200kg x 1...straps

**Hyperextentions**

BW x 10

BW x 8

BW x 8

**Chest Supported DB Row**

*10kg Dumbells x 10*

15kg Dumbells x 10

15kg Dumbells x 10

15kg Dumbells x 10

**Machine Rear Delt Flyes**

*21kg x 10*

35kg x 10

35kg x 10

35kg x 10

**Wide Grip BB Shrugs**

70kg x 8

70kg x 8

70kg x 8

**Machine Assisted Pullups**

Bodyweight minus 50kg x 5

Bodyweight minus 40kg x 5

Bodyweight minus 35kg x 5

**Ez-Bar Curls**

Bar (4kg) + 20kg x 5

Bar (4kg) + 22.5kg x 5

Bar (4kg) + 24.5kg x 5

Bar (4kg) + 25.5kg x 5

**DB Hammer Curls**

*2.5kg Dumbells x 10*

5kg Dumbells x 10

6kg Dumbells x 10

First session back since last Thursday when I collapsed. Felt good.

Saturday 10.05.14 - Heavy Event Work

First time doing any event work in about a month. Trained with a new group that trains in the circuit training/crossfit gym thats opened in the unit beneath my gym. They get all the equipment out every saturday for 2 and a half hours.

**Log Press**

42kg x 10...strict

60kg x 3...strict

70kg x 1...strict

80kg x 1...strict

90kg x 1...leg drive

95kg x 0

**Farmers Walk/Prowler Push Medley**

100kg for 20 metres / Prowler for 20 metres

140kg for 20 metres / Prowler + 40kg for 20 metres

160kg for 20 metres / Prowler + 80kg for 20 metres

200kg for 12 metres / Prowler + 80kg for 20 metres

**Tyre Flips**

Did a few sets of 2, unsure how much the tyre weighed but it felt heavy!

Wednesday 14.05.14 - Lower Body

**Squats**

40kg x 5

60kg x 5

70kg x 5

80kg x 5

90kg x 5

First time I've Squatted since it put me in Hospital a few weeks back haha. Kept the weights reasonable and brought my stance in and went lower to bring my severely lacking Quads more work.

**ATF Machine Hack Squat**

Sled + 20kg x 10

Sled + 20kg x 10

Sled + 20kg x 10

Not done these in years...brutal!

**Machine Leg Curls**

9kg x 10

13.5kg x 10

18kg x 10

18kg x 10

18kg x 10

**Calf Press**

*50kg x 10*

60kg x 10

60kg x 10

60kg x 10

**Machine Crunches**

Did a few sets and they felt rubbish so...

**Decline Situps**

5 Degree Decline x 10

10 Degree Decline x 10

Wanted to finish with some HIIT but my training partner who was driving had to leave.

Tuesday 20.05.14 - Lower Body

**Medium Stance Squats**

20kg x 5

40kg x 5

60kg x 5

80kg x 5

100kg x 4

My god taking a closer stance makes the difference! Obviously my Quads are a weak point as they've been taking a hell of a beating since I brought my stance in and I cant use anywhere near the same weights. On the other hand they felt much more comfortable than usual, bought some new Nike Trainers with a slightly raised sole. Used to training in flat sole shoes.

**Machine Hack Squats**

Sled + 30kg x 10

Sled + 30kg x 10

Sled + 30kg x 10

**Seated Leg Curls**

13.5kg x 10

22kg x 10

22kg x 10

22kg x 10

**Hammer Strength ISO Calf Press**

50kg x 10

65kg x 10

65kg x 10

65kg x 10

My leg strength really has suffered from having to take time off from the other week.