Week #50 - 07/09

Monday - 07/09
Quads with Craig - CSPC 5:30pm
Squats (high bar) 2x60x10 2x100x8 2x140x6 180x5 160x10 PB
Leg press 5ppsx15 8ppsx15 6x10ppsx15
Front squats 60x15 70x11 80x9 90x7
Leg extensions 3x20
**Decided to deload a bit on back squats today, 160x10 was easy, think I could do 180x10 on high bars. Front squats were hard, each set was to failure so will try and beat those numbers next week and throw in a set of 100 afterwards. I'm enjoying front squats, as Craig said we think we will be able to get them up to our high bar back squat numbers as they are pretty similar movements. Just a matter of getting used to them and then doing them fresh.

Tuesday - 08/09
Chest with Craig & Brown G - CSPC 7:00am
Decline bench press 2x60x10 2x100x8 120x6 140x4 120x8
Incline db press 35x12 40x12 50x6 PB 2x40x12
Flat db fly 22.5x13 25x10 27.5x7 25x8 22.5x9
Flat bench press 60x10 80x10 100x5 2x80x10
Incline chest press 4x80x12
**Zero energy today, I guess because we trained in the morning so I had limited food and this was only 12 hours after a hard leg workout. Declines were crap, elbows and shoulders were grumpy about having to get up so early and were telling me all about it... Was warm from after that onwards though, but ran out of energy after flies. Crap workout but a PB shone through on the incline DBs (which is where the workout peaked) so I think I'm stronger than last week despite the numbers on everything else. This was just a one off thing, can't train tonight as I have a test. Training in the morning - not a fan!

Wednesday - 09/09
Back with Criag & Tec - CSPC 5:30pm
WG Pulldowns (palms in) 2x200x10 2x240x8 260x6 280x8 PB
Hammer strength chest supported 40x10 80x10 120x10 2x140x8 PB 120x10
Tbar rows 40x10 60x10 80x10 2x100x10
Wide grip seated cable row 54x10 78x10 96x10 PB
Btn pulldowns 120x10 160x10 180x10 PB 200x6 PB
**Best workout in a long time, big PBs everywhere. Feeling f*cking strong at the moment. I'm keen to swap in barbell rows in for tbars, want to get a big PB there too. Tomorrow is getting "babied by SSB" day.

Thursday - 10/09
Hamstrings/Lower back with Craig & Brown G - CSPC 6:00pm
SSB 15" Box Squats 2x65x8 2x105x8 145x6 *belt on* 165x6 PB 185x4 PB
Chain Suspended Good mornings 60x8 4x100x5
Stiff leg deadlifts 2x60x10 2x100x8 140x6 160x6
Lying leg curl 10x12 20x10 25x10 30x8 PB 25x9 20x10
Glute ham raise 3x5
Standing abs 48x10 60x10 PB 54x10 48x10
**SSB was a lot better this week. Was doing the GMs with the short guys so ROM was long, felt awesome for the lower back though.

Friday - 11/09
Shoulders with Craig & Brown G - CSPC 9:00am
Seated barbell press 2x20x12 2x40x10 2x60x8 80x6 90x6 80x8 60x10 (long pauses)
Seated lateral raises 2x12.5x10 2x15x8 20x6 22.5x6 PB 2x17.5x8 2x15x10
Front raise 12.5x8 2x15x8
supersetted with...
Cable upright rows 3x12
Rear delt flies 2x12.5x12 15x12 17.5x12 15x12
**Hit by a bit of sickness, it's not too bad but felt a bit flat. It came on really quick so hopefully it leaves quickly as well. Going up to Mot for the weekend, will be back for quads on monday.