Triple Extending

Day 4 (Start of Week 2):
Squats 5x5 : 84lbs
Overhead Press 5x5 : 64lbs
Deadlift 1x5 : 104 lbs
Pull ups : 3,1,1
Planks 3x30 seconds

Found squats a good bit easier today. I think it's because I had been doing a lot of air squats recently trying to focus on getting my knees following my toes and keeping my chest up. Having done so much of these over the last day or two I think my body is starting to realise what it has to do without me having to concentrate so hard.

Overhead press was tough. Will be going up in 5lb increments from here on in. Deadlifts were fun but a bit easy. Pull ups were an improvement on before. I used to get a pain in my left bicep and shoulder, 3 weeks rest due to holidays and stuff combined with some pointers I recieved seem to have gotten rid of this pain. Second 'set' was with bad technique and I got the pains in my bicep shoulder again. Third set I did it properly and painlessly. Planks were planks

Well it's more a reset than a start, which is why I was going up in larger than normal increments. That's stopping in a work out or two (already has for some exercises).

No Jayoo we drew unfortunately :pac:

Thursday Day 7 (Start of Week 3)

Squats 5x5 : 109lbs
Bench 5x5 : 84lbs
Inverted Rows 3xF : 7,6,4
Push ups 3XF : 15,9,8
Reverse Ab Crunches 3x12

Squats were pretty handy, I am noticing them getting more difficult but they're still really easy. Bench was tough. I messed up and was using 84 lbs instead of 79, managed to do get through it though. I'm going to do this weight again next time as it was too big a skip for me. Although I don't seem to be making progress with the inverted rows I'm almost getting another rep in each set so i'm getting there. Ab crunches were ab crunches and killed me

Tuesday Day 9(End of Week 3)

Squats 5x5 : 119lbs
Bench 5x5 : 84lbs
Inverted Rows 3xF : 7,6,5
Push ups 3XF : 15,9,5
Reverse Ab Crunches 3x12

Flew through the squats. Bench was tough. I did the same weight as last time as i skipped forward a bit too much. Got an extra rep on the last set of inverted rows. I tried a new style of push up today with my hands at the level with the bottom of my pecs. I seem to recall reading somewhere here during the week that it's better to do them there. I found these noticeably more difficult, hence the lower amount of them done.

Saturday
Had a match

Sunday
Didn't go to the gym as I was injured.

Tuesday Day 2 of Week 4
Squats 5x5 : 129 lbs
Bench Press 5x5 : 89 lbs
Inverted Rows 3xF : 7,6,6

Was in a rush so skipped out on crunches & push ups. Squats seemed really easy, bench was okay and rows were getting better

Haha, I really should have stated I was male in my original post. Stupid username Thanks for the responses, both hands are over the bar (as in my palms would be facing my legs) I have started using chalk but only once or twice so far. I had read (can't remember where) that using a mixed grip from the off/too early was a bad idea as it generally allowed you to lift more. Thus I wanted to try and use two hands over the bar for as long as possible. I guess now is the time to change then.

Regarding the farmer's walk, i think that could be a good idea for grip improvement. I think I'll start adding this into my sessions on the days that I don't deadlift as it might be asking a bit much of my hands to deadlift and do some farmer's walks.

I have problems getting my point across first thing in the morning! What i meant to say is that while it allowed you to lift more you were better off reaching your plateau with two hands over the bar before moving onto mixed grip. Now this might be a load of rubbish (I'm pretty new to this whole lifting weights thing so I find it hard to know what to believe and what not to believe from reading online). Either way I guess I'll move to a mixed grip now.

Monday Day 14(Middle of Week 5)

Squats 5x5 : 144lbs
Overhead press 3x5 & 1x3 : 79lbs
Deadlifts 1x5 : 174lbs
Chin ups 3XF : 5,5,3
Planks 3 x 30s

2 Mile run in 13 minutes.

Squats were a bit tough. I knew from the offset that the overhead press was going to be rough when i struggled with the first rep of the first set. Really struggled on the end of the third set and the fourth set wasn't happening. I'm quite disappointed with this especially when I was only one rep from completing this on Saturday. One more chance at this before I'll drop the weight a bit. Deadlifts were nice and handy today. I warmed up well, used chalk and my grip didn't give out to me. Will keep doing farmers walks on my non deadlift days though. I didn't use a mixed grip as it slipped my mind. I was flying through the first set of chin ups when my hand slipped off of the bar. Next two sets were fine. Decided i'd do a small run after finishing off. Did 2 miles in 13 minutes. Wasn't difficult but it got the heart pumping. I'm going to try increase the pace of this over the next couple of weeks. Finished off with some hamstring foam rolling as my hamstring flexibility is quite poor

Squats 5x5 : 159lbs
Bench 5x5 : 99lbs
Inverted Rows 3xF : 7,7,6
Push ups 3XF : 15,10,7
Reverse Ab Crunches 3x12

Farmer's walk : 50lb dumbbells 60, 45, 45

Not much to say really. No doubt in my mind that i wouldn't get 5x5 on the bench today. Rows and pushup numbers increased (slightly) on the last session. Held onto the dumbbells a bit longer today as well. Didn't run today. Will run outside tomorrow.

Squats 5x5 : 169lbs
Bench 5x5 : 104lbs
Inverted Rows 3xF : 8,8,6
Push ups 3XF : 15,10,8
Reverse Ab Crunches 3x12

Farmer's walk : 50lb dumbbells 60, 50, 45

Squats were tough today, my legs can feel it already. I think there is still a good bit to go in the tank before i fail though. Bench was pretty tough. Rows and pushup numbers increased (slightly) on the last session. Struggling to get much more time on the farmers walks, but going to push myself to get it to a minute on each set next time. Only going to run every second session so no running today