Adam-F

Catch up - couple of days..

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Thursday day (3pm)

Deadlift day;

Deadlift[x3@9, 5%]:
warm ups
180kg @8
190kg @9
170kg @8

2ct squat[x3@9, 5%]:
(120*1)
130kg @7.5
140kg @8
150kg @9
140kg @9

Front sq[x3@8, repeats]:
90kg @8, 8, 8, 8.5

Friday morning - 5.30am

Bench Accessory;

POR bench[x6@9, 5%]:
80kg @7.5/8
90kg @8.5/9
90kg @8.5
92.5kg @9
85kg @8.5, 9

Slingshot[x3@9, 5%]:
110kg @7.5
120kg @8.5
125kg @9
117.5kg @8/8.5, 9

Floor press[x6@8, repeats]:
80kg @8, 8, 8.5, 9.5

Chest supported row - 35kg x10 (x5 sets)

Overall these are showing good signs of progress - bench is still pathetic, but it always was my weakest lift really. Need to work a little harder on mobility - squats were in, but only just and that felt like the limit in terms of depth!

Rest now til Sunday, then a hard session sunday before a 2 day break for a work course in Leatherhead! yay!
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