31 October

Squat

1RM 117.5kg

Dips

12.5kg

3x5


--END--

Comments: Tried to aim for 120kg, managed to chop down 117.5. Quite satisfied since i did it with great form. Don't care going to smash 120 before the 2 switching weeks are over!

Song: Metal Militia
Band: Metallica

29 October

Box Squat

1RM approx 95kg

Clean And Jerk

3x3-----60kg

Power Clean

1 RM approx 70kg


--END--

Comments: Box Squats were damn nice, finding out my 1 RM for clean and box squat today. Might check my power clean on Friday again.

Song: The Thing That Should Not Be
Band: Metallica

25 October

Squat

10x3-----112.5kg

Pull Up (behind neck)

20kg

3x3

Reverse Crunches

10

--END--

Comments: Squats finally done, its a week of break or empty bar squats

Song: Disposable Heroes
Band: Metallica

24 October

Squat

4x9-----95kg


Press

1x60kg
1x62.5kg

Dips

10kg

3x5


--END--

Comments: Second last time doing squats for this weeks session, no mercy as usual from the iron, need I say? You might not get that, but this is my log to refer anyway. Tested my 1RM for Press today, next target: 65. Dip were good, increasing next time.

Song: The Last In Line
Band: Dio

22 October

Squat

5x7-----102.5kg

Bench Press

5x5-----82.5kg

Dips

5kg

3x5

Incline Pull Ups

12
13
13

--END--

Comments: Made it through squats, very satisfied. Same for bench. Dips were good. Need touching up on incline pull ups, perhaps more rest

Song: Silent Empire
Band: Vader

20 October

Squat

4x9-----95kg


Press

5x5-----50kg

Pull Up (behind neck)

20kg

3
3

Muscle Up

3x1

--END--

Comments: Got through today's squats. I shall put in more effort to brace my abs instead of hollowing it. Presses were good. Maybe some Myofascial release for tonight.

Song: Blessed Are The Sick/Leading The Rats
Band: Morbid Angel

19 October

Squat

5x3-----102.5kg
5x3-----107.5kg

Speed Pull Ups

5x3

--END--

Comments: Squats were inhumane, and I messed up the weight on the first 5 sets. It was suppose to be 10x3 for 107.5, didn't realise that till I was half way through. Finally today is over, REST DAY tomorrow! Working on the pull ups till i can get 3 consecutive pull ups reaching the nipple line, currently its only at one. Shall do as much Myofascial as I can for tonight.

Song: Wings
Band: Vader

17 October

Squat

7x5-----102.5kg

Bench Press

5x5-----80kg

Dips

16

Incline Pull Ups

12
12
13

--END--

Comments: Squats were super hard, failed on the last repetition of the fifth set, but it did not carry over to the consecutive sets. Did bench press with 80 fairly smooth aside from the fact that I was perspiring all over the bench and it was dripping on the floor. Could not bear to do weighted dips with the dumb bell and all the perspiration, so i knocked out 16

Song: Testimony
Band: Vader

15 October

Squat

5x7-----97.5kg


Press

4x5-----50kg

Pull Up (behind neck)

20kg

3
3
2


Prone Bridges

sides: 45 sec
front: 1min 30sec

--END--

Comments: Smolov was a great invention, why? S. Y. Smolov really knows how to push you damn hard and some how you can pull through all the sets of excruciating hell. Somehow the presses were quite hard today.

Song:Reign-Carrion
Band: Vader

13 October

Squat

4x9-----90kg

Bench Press

5x5-----85kg

Dips

12
10
8

Pull Ups

5
5
5

Muscle Ups
1
1
1


--END--

Comments: Attempt 1 more time for bench press. Squat was like quite a nightmare, heart was pumping vigorously throughout the set. Dips needed more rest. Played with rings, cool stuns. Muscle ups still there, working for smoother transition.

Song: Blackened
Band: Metallica

11 October

Squat

10x3-----97.5kg

Skull Crusher

5x5-----30kg

--END--

Comments: Squats took extremely long, but still proved not to be an inhuman feat.

Song: Return From Chaos
Band: Bolt Thrower

10 October

Squat

7x5-----92.5kg


Press

5x5-----50kg

Pull Up (behind neck)

10
10
8

Prone Bridges

3x30sec

--END--

Comments: Squats were hard-hitting, nothing new. Press had improvements, no stalling so can increase the weight next time. As for pull ups i think i might be over training. Squats again tomorrow so better get quality rest.

Song: Xeper
Band: Vader

8 October

Squat

5x7-----87.5kg

Bench Press

5x5-----82.5kg

Dips

12
11
7

Inverted Rows

12
12
12

Reverse Crunches

10
5

--END--

Comments: Great results with bench press, cleared 82.5 on first attempt. Squat was tiring nothing unexpected. Dips i think i should have rested more in between sets.

Song: Dark Age
Band: Vader

5 October

Squat

4x9-----80kg


Press

50kg

5
5
5
4
4


Pull Up (behind neck)

12
8
7

Prone Bridges

3x30sec

--END--

Comments: Squats were tough, crazy rep range but managed to pull through. Shall start working on my Presses now and i think i will put additional pull up reps on last set instead.

Song: Lashed to the Slave Stick
Band: Nile

3 October

Squat

1x5-----97.5kg

Bench Press

5x5-----80kg

Dips

12
12
10

Inverted Rows

12
12
10

Reverse Crunches

14

--END--

Comments: Hell of a squat, jammed on the fifth repetition, but still made it up slowly. Bench press was good so now can increase the weight. Progression in dips, inverted rows and reverse crunches.

Song: Von Unaussprechlichen Kulten
Band: Nile