08/04/2014 - Hepburn C1D13

Snatch Pull:

120 x 3/3/3/3/3/3/2/2

90 x 8/8/8

BTN Push Press:

90 x 3/3/3/3/3/3/2/2

BTN Military:
50 x 8/8/8

quick in and out

06/04/2014 - Hepburn C1D12

Squat:
115x3/3/3/3/3/2/2/2
80 x 8/8/8 (Paused)

Bench:
80x3/3/3/3/3/2/2/2
60x10/10/10

Front Squat:
60x3x10

rows between benchies

going gud

05/04/2014 - Hepburn C1D11

Snatch Pull:

120 x 3/3/3/3/3/2/2/2

90 x 8/8/7

BTN Push Press:

90 x 3/3/3/3/3/2/2/2

BTN Military:
50 x 8/8/7

lotso rope chins

felt good, like this workout

02/04/2014 - Hepburn C1D10

Squat:

115 x 3/3/3/3/2/2/2/2

Front Squat:

70 x 8/7/7

Incline Bench:

80 x 3/3/3/3/2/2/2/2

60 x 8/7/7

rear delty stuff , some curlz

01/04/2014 - Hepburn C1D9

Snatch Pull:

120 x 3/3/3/3/2/2/2/2

High Pull:
80 x 8/7/7

BTN Push Press:
90 x 3/3/3/3/2/2/2/2

BTN Military:
50 x 8/7/7

rope chins

28/07/2014 - Hepburn C1D8

Squat:

115 x 3/3/3/2/2/2/2/2

Front Squat:

70 x 7/7/7

Incline Bench:

80 x 3/3/3/2/2/2/2/2

60 x 7/7/7

40kg fat bar rows between bench sets 

27/07/2014 - Hepburn C1D7

Snatch Pull:

120 x 3/3/2/2/2/2/2/2

High Pull:
80 x 7/7/7

BTN Push Press:
90 x 3/3/3/2/2/2/2/2

BTN Military:
50 x 7/7/7

Rope Chins BWx5 in between pressing sets, some +10kg x 3

25/07/2014 - Hepburn C1D6

Squat:

115 x 3/3/2/2/2/2/2/2

Front Squat:

70 x 7/7/6

Incline Bench:

80 x 3/3/2/2/2/2/2/2

60 x 7/76

Lots of facepulls and junk, curls

23/07/2014 - Hepburn C1D5

Snatch Pull:

120 x 3/3/2/2/2/2/2/2

High Pull:
80 x 7/7/6

BTN Push Press:
90 x 3/3/2/2/2/2/2/2

BTN Military:
50 x 7/7/6

Rope Chins BWx5 in between pressing sets

21/07/2014 - Hepburn C1D4

Squat:

115 x 3/2/2/2/2/2/2/2

Front Squat:

70 x 7/6/6

Low Incline Bench:

80 x 3/2/2/2/2/2/2/2

60 x 7/6/6

Rope tug of war things on the tree

19/07/2014 - Hepburn C1D3

Snatch Pull:

120 x 3/2/2/2/2/2/2/2

80 x 7/6/6

BTN Push Press:

90 x 3/2/2/2/2/2/2/2

50x 7/6/6 (strict)

Rope Chins BWx5 in between sets

Split Squats: BW x 2 x 20 at end

some curlz

17/07/2014 - Hepburn C1D2

Squat:

115 x 2/2/2/2/2/2/2/2

Incline Bench:

80 x 2/2/2/2/2/2/2/2

Front Squat:

70 x 6/6/6

Incline Bench:

60 x 6/6/6

Band Pullaparts and junk

15/07/2014 - Hepburn C1D1

Starting Hepburn program because its very simple and gives me something to follow other than mickey mouse bullshit.

Starting Lifts:

Snatch Pull: 120kg x 8 x 2
BTN Push Press: 90kg x 8 x 2
Squat:  120kg x 8 x 2
Incline Bench:  85 x 8 x 2


Day 1 is Pull / Push press, Day 2 is Squat / Incline


Snatch Pull:
120 x 2/2/2/2/2/2/2/2

BTN Push:
90 x 2/2/2/2/2/2/2/2

Deadflit
90 x 6/6/6

BTN Military:
50 x 6/6/6

Single Leg Squats   /    Rope Pulldowns
BW x 2 x 25               10kg x Lots

13/07/2014

Front Squats:
60x5, 80x5, 90x3, 100x3, 80x3x6

BTN Push Press:
90x5, 95x3, 100x3, 95x5x5  SS with Rope chins

Bench High Pull:
100x5, 110x5, 120x5, 130x5, 135x5, 130x5, 110x5

some curlz

11/07/2014

Front Squats:
40x10, 60x10, 70x10, 80x3x5

Snatch Pull:
120x5x3, 130x3x3

Axle Push Press:
88x3, 90x2, 92x2, 95x2, 97x3x1, 88x3x3

curls

07/07/2014

lunges
100kgx10 deadlifts and 90/80kg incline bench

curlz

06/07/2014

Squats lel bad

03/07/2014

BTN Push Press:

90x5, 95x3, 100x2, 90x3, 95x3, 100x2, 90x3, 95x3, 100x3x3

Bench Snatch Grip High Pull:
100x5, 110x5, 120x5, 130x5, 135x3, 130x2x5, 100x15

curls


old school sesh, havent done btn in a while so took a bit to find the groove.  high pulls felt great

currently on ~2100 calories a day  200/70/200

02/07/2014

Split Squats:

warmup

Squat:

100x5, 110x5, 120x3, 125x2, 130x7x1, 132.5x4x1, 120x3x3

SGSLDL:

70x3x12

RDL:

100x5, 90x3x5

Curls

01/07/2014

Power Clean Push Press:

90x3, 95x3, 90x3

Snatch Pull:

120x3, 130x3x3, 135x1, 110x3x10(DL)

Axle Incline Bench:

90x3x3, small reps

Curls

27/06/2014

@kenmore

1600-1800

Derp Clean:

90x3, 95x3, 100x3, 102.5x1, 105x1

Squat:

120x3, 125x2, 130x1, 120x3

Bulgarian Split Squat:

barx10, 30x10, 40x10, 45x10, 50x5, 55x3x5

RDL:

90x5, 100x3x5

split squats destroyed my ass so bad, so badly that I probably need to be doing these

25/06/2014

@Kenmore

Snatch Pull:
120-130 x (10-12) x 3

Axle Push Press:
88x3, 90x3, 92x2, 95x1, 98x1, 88x3x3

Fat DB Rows:
42x3x8

Curls

20/06/2014

@Kenmore

Axle Clean possibly derp:

90x5x3

Axle Push Press:
98x1, 90x5x3

Deads:
130x3x5

22/06/2014

@Kenmore

1600-1800

Squat:
120x5, 122x5, 120x5, 100x3x10

Stiff Leg Deads

Incline bench
60x3x10

09/06/2014

@Kenmore

1400-1600

Power Clean:
90x3, 80x3x3

Squat:
100x5, 110x5, 120x3, 125x1, 130x1, 135x0, 110x3x10

Snatch Pull:

100x5

Curls

quick one - had 4 days off from skin.  135 would have been a post-withdrawal beltless max, oh well.  All things considered things are going ok

05/06/2014

@Ironskull
1700-1900

Axle Clean + Push:
90x3x1, 80x3x5

Axle Push Press:
100x3x1, 90x3x3

Squat:

110x5, 120x3, 125x1, 130x1, 135x1, 128x3x5

Snatch Pull Blks:

110x3x8

DB Bench

35x12, 40x9,8,6

03/06/2014

@Kenmore
1900-2100

Power Clean:
90x3x3

Front Squat:
100x5, 110x3, 115x1, 120x1, 125x0, 90x8,8,6

Snatch Pull (low blocks):

90x5, 105x5, 120x3, 130x3, 140x1, 120x5

Curls:


fuck cleans doing fat bar from now on yoloswag. almost PR on front squat for some reason

31/05/2014

Axle Clean:

87x5, 77x3x5

Squat:

100x5, 110x5, 120x5, 125x3x5, 90x12

Snatch Pull:

110x3x5

DB Bench:

20x3x15

Curls:

26/04/2014

Squat:
60x3x10

Power Clean:

80x5x3

Squat:
100x5, 110x3, 120x2, 125x1, 130x1, 135x1, 110x3x5

Clean Pull:

120x5, 130x3, 135x3, 140x3x2, 110x3x5

Curls:

24/05/2014

@kenmore

1430-1630

____________________________

Squat:
60x3x10

Axle Clean + Push Press:
87x3x3

Squat:
100x5, 112.5x5, 122.5 x 3 x 5

BTN:
105x1, 100x3x3

Snatch Pull:
100x3x6

Curls:
___________________________

Gud

22/05/2014

@kenmore

1600-1800

____________________________

Power Clean:

80x3, 90x3, 95x3, 100x1

BTN:

90x5, 95x3, 100x2, 105x1

Squat:

100x5, 110x5, 120x3, 130x3x1, 110x9,6,6

Snatch Pull:

120x5x3, 100x8

___________________________

20/05/2014

@kenmore

2000-2200

____________________________

Clean + Push Press (Axle)

67x3, 77x3, 87x3, 92x1, 77x3x5

Squat:

100x5, 110x5, 120x3x5, 90x3x10

Clean Pull:

120x3x5

Curlz

___________________________

Why was this so hard, wanted to die at the end, lower back pumped for dayz.  Must be dat fat bar.  At this stage if I could get squat back to 130x5 would be very happy #jackedweakfat

17/05/2014

@kenmore

____________________________

Snatch Pull:

110x5, 120x2x5, 130x2, 110x5x5

Push Press (Axle):

idk

___________________________

14/05/2014

@Ironskull

1630-1930

____________________________

Derp off Blocks:

80x3, 90x3, 95x3, 100x1, 90x3x3

Front Squat:

80x5, 90x5, 95x3, 100x3, 105x2, 110x1, 115x1, 95x3x5

Snatch Pull (Blocks)

110x5, 120x3, 130x3, 135x3, 140x3, 130x3x3, 110x3x7

BTN:

80x5, 90x5, 95x3, 100x3, 100x3,  60x3x5(press)

DB Bench:

35x3x10

Curls:
some

___________________________

Squats felt shit so i did the only thing i know how to do which is get a trap and shoulder pump.  Apparently bulkan, 86.5kg lel barely squatting bodyweight

12/05/2014

@Kenmore

2000-2200

____________________________

Squat:

100x5x7

Front Squat:

60x3x12

Snatch Pull

110x5x5

Push Press (Axle)
heavy triple, 3x5 lighter

Curls:
some

___________________________

did some yoga stretch, squats didnt feel like i wanted to kill myself.  snatch pulls were very good

01/05/2014

@Ironskull

1800-2000

____________________________

Power Clean (blocks)
70x5, 80x5, 90x3, 95x3

Front Squat:
100x5x3

Snatch Pull (blocks)
110x5, 120x5, 130x3, 140x3, 140x20 (clean)

DB Bench:
30xlots, 35x13, some other sets

Curls:
idk

___________________________

what the fuck am I doing

29/04/2012

@Kenm0re

1800-2000

____________________________

Clean

70x5x3

Squat:
110x5x5 want to die so hard

Clean Pull:
110x5, 120x5, 130x3, 140x3, 120x3x5

Front Squat:
50x5x12

___________________________

lolweak

28/04/2014

@Kenm0re

1800-2000

____________________________

Power clean + push press

80x5x3

BTN Push:

80x3x5

Front Squat:

90x6x5

Snatch Pull:

110x5x5

curlz

___________________________

Back on that derp grind.  Turns out if I put my right foot like 10cm wider than my left it makes everything feel a million times better.  At least it only took me 5 years to figure that out