I pick things up and put them down :)

SQUAT
BENCH
CONVENTIONAL DEADLIFT
SUMO DEADLIFT
CLEAN
OVERHEAD ANY
SNATCH
FRONT SQUAT
STRICT CURL (BACK TO THE WALL)
DB BENCH (TOTAL OF DUMBELLS)
PULLUP (BW +/- WEIGHT)
DIP (BW +/- WEIGHT)
STANDING BOX JUMP (CM)
STANDING BROAD JUMP (CM)
30M SPRINT (100 - TIME)
PROWLER MAX 30M IN 30s
TURKISH GET UP
DUMBELL PUSH PRESS

That's the list for the gym competition :D
 
Saturday

Squat
2x5x60
5x100
3x120
3x140
3x160
2x3x177.5
2x2x187.5
2x1x197.5

Feeling the fatigue in my hips from the sumos me thinks, got the reps but a couple weren't pretty!

Bench
10x40
10x50
10x60
10x70
10x80
5x90
5x100
5x110 - messed up first rep, very slow
3x120 - PB :D Almost had the 4th but not quite ^^
1x130 - Equal PB and a sign of progress as I'd not been able to do this since January! Very happy :)
0x140 - Failed, Bicep said no XD was worth a shot!

DB Bench
3x5x46 - there were fine, got distracted by other things hence no 5x5 but easy enough.

DB Push Press
Maxed out at 44kgs, missed the 46kg but I'll get it next time :D Fun exercise!

Turkish Getups
Went up to 34kgs, will try more next time :)

Dips
Went up to +50kg :D 20kg pb!

Had some fun on the machines, a crazy rowing one bested me....I'll get it soon though! Got 10 reps at 152.5kgs on the leg extension XD

Fun session, finished it off with 2l of semi skimmed milk, yummy :D
 
Very fatigued from the grappling last night so not quite on track tonight.

Squat
5x60
5x80
5x100
5x120
5x140
5x160
5x180
2x200 - There was a third in there somewhere but it wasn't willing to come out tonight.

OHP - the bench was busy so went for a few quick sets of OHP, 1st rep was cleaned.
4x50
4x60
2x4x70

Bench
10x40
10x50
10x60
10x70
10x80
10x90
8x100

Did a fair amount of upper back work on the machine rows and inverse flys, stretched and called it a night.

Exhausted.

2l of semi and sleep!
 
Slept awful, felt tired all day, sluggish and generally quite pants....sucked it up, went training :D no training partners tonight and ipod dead....figures XD

Sumo Deads
10x60
5x100
5x140
1x150
1x160
1x180
1x200
1x210
1x220 - this felt really strong
1x230 - equal PB, no form breakdown :)

Decided to squat to loosen me up a bit whilst I waited for the bench.

Low Bar Squat
5x60 - shoulder was very tight, stretched it and moved on to...

High Bar Squat
5x60
5x100

Bench
40x10
50x10
60x10
70x10
80x10
90x5
100x5 - left it here, bench was feeling a bit more connected tonight, I'm starting to get a bit of leg drive.

Pullups
Sets of 5 with neutral, wide and chin grip 6 sets total

Feeling drained but stubborn so I went to the machines for consolation...

Lat pulldown
4x105 -_-
5x95
3x85 - lol
5x75
8x65 - rest on these was quite short but not impressed :p

Leg Extension
5x75 - warmup....safety first :p
10x 152.5
8x 152.5
5x 152.5 - low rest, high pain :D

Rear Delt
8x 25
8x 35
8x 40 - these all felt nice, slow reps and really felt it in my upper back.

Chest Press
3x85
3x105
3x125
3x135
f-145 - fuu :p

2l of semi skimmed milk and a big orange is my post workout of choice again. Must sleep now :)
 
Horrible day yesterday!

Sick and tired and it showed in the squats!

Squat
60x5
80x5
100x5
120x5
140x5
160x5
180x1.........

GRACE! (I needed a kick up the backside so I thought I'd try this)
30 reps at 60kgs in..........8 and a half minutes.....hopeless!

Bench
10x40
10x50
10x60
10x70
10x80
10x90
7x100 -_-

Did some chinups and pullups and some leg extension.....

I've got some making up to do on Saturday :D
 
Saturday 24th

SLEEP IS FOR MORTALS!

Squat
5x60
5x80
5x100
5x120 - right hammie not happy
3x140
3x160
3x180
3x190
3x200
2x210 - PB :D

Bench
10x40
10x50
10x60
10x70
10x80
5x90
5x100
5x110
3x120 - equal PB but no bicep pain :D

Pulldown
10x55
10x65
10x75
10x85
6x95

Spress (machine)
5x45
5x55
5x65
5x75
3x85

Done and dusted, better session :)
 
Guillotines and takedowns last night, there's no part of my body that likes me right now :D

Going for another grace tonight, nothing serious, just after squats and bench this time and I'll try improve the horrible time :D
 
It burns! Tuesdays session was ok, feeling the pain effects of grappling but that's to be expected!

Squats x5
60
80
100
120
140
160
180x3 - better than expected ^^

Grace
30x60kgs in 6:25 - massive improvement on my first attempt :D

Bench x10
40
50
60
70
80
90
100x7......yea so my spotter decided he'd rack it here as revenge as I'd robbed him of his gains earlier in the session :p
110x3 - pretty meh, I'd tired my triceps on grace and the 3rd rep was a grinder!

Leg Ext
10x75
10x152.5
10x152.5

Chest Press
3x55
3x75
3x95
3x115
3x135 - machine pb :p

Did some upper back/rear delt work as well.

Good enough session :) roll on Thursday!
 
Thursday

Sumo Deads
5x60
5x100
3x150
1x160
1x170
1x180
1x190
1x200
1x220
1x240 - PB :D Yet to fail a sumo lift, just taking it easy on the increases, I'll top out eventually.

Bench 10s
40
50
60
70
80
90
100
110x6 - joint PB

OHP
70x4
70x2 - triceps had nothing left.

Did a few chin/pullups supersetted with yates rows and curls!

Some machine work with leg extensions, pec fly, rear delt and low rows.
 
Busy busy busy!

Been training but not writing it up! tut tut

Summary:
Squatting in new gym is strange and will take getting used to!
Benched easiest 130 ever but botched the 140...it'll be mine shortly
Been doing some oly lifting, rather enjoying it so far :D
 
Tuesday 3rd

Drained :(

Squats
5x60
5x80
5x100
5x120
5x140
5x160
5x180
3x200 - light headed on the 3rd rep so didn't attempt more. equal PB :D

Bench
10x40
10x50
10x60
10x70 - so fatigued :(
5x80
5x90
5x100
5x110
3x120 - equal PB

Did some shoulder work, leg extension, spress, row and rear delt stuff before calling it a day.

Feeling tired, combination of lack of sleep and food. Numbers were good though, just mood was poor!

Roll on Thursday :)
 
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