[Forcetti]

19/7/08

Front squats
50kg x 5
60kg x 5
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Felt good, especially those last 2 sets, I feel I really hit the groove there.

Close grip bench
50kg x 5
60kg x 5
70kg x 3
80kg x 4

SOHP
50kg x 5
50kg x 4

Tuck front lever holds
2 x 10sec

[Forcetti]

Eh...I just realised that my last few posts havent been posted...

20/7/08

20min jog + couple of sprints

21/7/08

Front squats
50kg x 5
60kg x 5
70kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3

Chins
BW+10kg x 5
BW+20kg x 5
BW+20kg x 5
BW x 10
BW x 10

Tuck front lever holds
10sec x 2

[Forcetti]

22/7/08
20min jog

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25/7/08

Front squats
Bunch of crappy sets, my back decided to suck today. Put me in such a shit mood for the rest of the workout.

Close Grip Bench
60kg x 5
70kg x 5
70kg x 5
80kg x 4
85kg x 4
85kg x 4
85kg x 2

Previous best was 80kg x 5, so I'm happy.
Now I felt a little better...And then I realised that my close grip bench is stronger than my squat....

Zercher squats
60kg x 2
70kg x 2
70kg x 2

Pullups
BW x 14
BW x 16
BW x 12
BW x 10

Curls
Few sets with 30kg

Decline situps
10kg x 15
10kg x 15

Think I'm going to go crazy with the foam rolling, stretching, glute activation exercises and all that in an attempt to correct my squat (and deadlifting, which I cannot do at all right now).

[Forcetti]

27/7/08

15min jog

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28/7/08

First day of WS4SBIII. WOOO!!

ME Upper Body

Close Grip Bench
50kg x 5
60kg x 5
70kg x 3
80kg x 3
85kg x 3

Pullups
BW x 15
BW x 12

Why is it always so hard to maintain the same amount of reps with pullups.

One Arm BB Rows
30kg x 8
30kg x 8
30kg x 8

Supersetted with...

Rear Delt Flyes
8.5kg x 8
8.5kg x 8
8.5kg x 8

BB Shrugs
60kg x 10
60kg x 10
60kg x 10

BB Curls
30kg x 12
30kg x 10
30kg x 10

I pwned my back doing BB rows for a set before I switched to the one armed variant. It's so strange...rows hurt more than anything, even squatting with double the weight doesn't hurt like this...what gives. Actually, any sort of pulling that involves the lower back causes more trouble than its worth.
I know that the pain I'm getting now doesn't have anything to do with the bulging disc from the beginning of the year, it feels very different. My physio has suggested that the problem could be my craptastic flexibility in my upper back, forcing the lower back to take more load than it needs...still I'm not sure lack of thoracic flexibility can cause this much of a problem. Hopefully he can shed some light on this next time I see him.

[Forcetti]

29/7/08

DE Lower Body

A few broad jumps...it was really cold and it seemed my joints didn't want to warm up properly

Bulgarian Split Squats (with BB)
30kg x 8
30kg x 8
30kg x 8

One legged RDLs
30kg x 8
30kg x 8

Decline Situps
3 x 15

Damn balance...especially on the RDLs, drive me nuts.

[Forcetti]

30/7/08

Supposed to be a rest day (which means some jogging) but I want to switch around my workout days so that I have 2 sessions on the weekend, since sometimes I finish work/uni late and its a pain to drag myself through the workout.

RE Upper Body

Bench
50kg x 15
60kg x 15
60kg x 15

One Arm DB Press
16kg x 12
16kg x 12
16kg x 12

Pullups
BW x 12
BW x 12
BW x 10

Supersetted with...

Rear Delt Flyes
8.5kg x 12
8.5kg x 12
8.5kg x 12

BB Shrugs
65kg x 12
65kg x 12
65kg x 12

BB Curls
30kg x 10
30kg x 10
30kg x 8

Levering

[Forcetti]

31/7/08

Front Squats
50kg x 3
60kg x 3
70kg x 3
80kg x 3

Yay, never felt better today. Glute activation, foam rolling and hip flexor stretches ftmfw.

BB Bulgarian Split Squats
35kg x 5
35kg x 7
35kg x 7

By working up to a max set, it does mean simply one max set right? I don't know shit but is that enough work? Doesn't seem to be much low rep work in this program.

will be finishing the rest of the ab/hammy work later tonight....