Sat 26th

A. Squat - build up to heavy 3,  130 (felt 'light'), 145kg x 3 rep pr record

B. Bench - build up to heavy 3, 85, 92.5kg (felt 'ok' but did a drop set of 82.5 x 5 and that felt fast)

C. 'Rump Wreckers' (zercher squat - zercher good morning) 3 x 6 40kg

D. Shoulder Shocker Series 3 x 10
plate front raise 15kg / lat raise 6kgs / seated db clean and press 6kgs

E. Band Tricep pushdowns 100 reps in 3 sets


Fri 25th

Bjj in Harolds Cross with Mick and Ross. Had a roll with both of them - mick was good, I let a few positions go easy and he got dominant grips a few times. I pulled off some nice triangles on Ross.


Thu 24th

Bjj - coached in Andys. Good session, a few of the guys were telling me separately that what I was teaching them was working for them in classes.


Wed 23rd

trained with Dar

A. Squat - build to heavy 5 120kg (2 sets of 5)

B. Bench build to heavy 5 80, 85kg

C. DB Lunge 3 x 10/10 20kgs

D. Sorensen - 1min

E. Knee Raises 2 x 15

*back began to feel tight so I cut the last couple of things short



Mon 22nd

trained with Dar

A. Ring Push Ups 3 x max

B1. Chins 4 x 8
B2. Face Pulls 4 x 12

C. DB Shoulder Press 4 x 10 17kgs - 8 reps on last set

D1. DB Shrugs 3 x 10
D2. DB Curls 3 x 10