Tue 1st

A. Bench - build up to heavy 3 80, 85, 85kg

B. DB Flat Bench 2 x max 27.5kg x 15,12

C1. DB Row 4 x 10/10; 27.5kg
C2. Underhand pullaparts 4 x 12

D. DB Shrugs 3 x 12 27.5kg

E. Barbell Curls 2 x 12 30kg



Mon 30th

A. Squat - build up to heavy 3 - 120,130,135

B. DB Split Squat 3 x 6/6 @3011; 15kgs


Sat 27th

Bench 95 x 2 , failed 100 x 1

Iso Bench 2 x 6  65kg

Sled Drags x 4 100kg

Biceps / Triceps


Fri 26th

BJJ Seminar Saulo Ribeiro

Amazing seminar but unfortunately during one of the drills (Steph was passing an armbar attempt) I got a really bad burning sensation on the lateral side of my left knee, Steph reckons its IT band, pretty sore for the rest of the evening


Thu 25th 

Coached bjj in Andys

Wed 24th

A. Squat 3 x 5 105kg

B. Walking Lunge 3 x 10/10 17.5kg

C. Reverse Hyper 3 x 12

D. Russian Twist 3 x 12/12 10kg plate