<Mod Snip>: Offensive term removed </Mod Snip> Regards...

cardio,shoot me

thanks boby and rubadub, will change power cleans to 5x3 then. I kinda did notice my form going to Sh1te towards the end of the set tbh.
In regards to the shoulder press, the minimum i can go up is 2.5kg as i have no smaller plates.
And i recently started going in angry :P, not as bad as hanley now (people can understand what im saying :P) but fairly angry.
I wasnt sure if id need the rest on pullups but i take heed of your warning, id never do them in one sitting, it was usualyl spaced throughout the day.
And my plan is once i get 10 and 10 im doing weighted

cardio,shoot me

Monday May 18th:
Ok Day ? (cant remember

Squats (wide stance)
Oly bar -1x10
40kg -1x5
50kg -1x5
60kg -1x5
70kg -1x1
75kg -1x1
77.5kg -2x5 1x4
---
Deadlifts
40kg -1x10
60kg -1x5
701x5
90kg -1x1
100kg 1x5

---

pb!(1 rep was sumo also)
---
Bench Press
40kg -1x10
50kg -1x10
60kg -1x1
67.5kg -1x5 1x4 1x5
---
Dips
1x10--- pb reps!
1x7 (not bad really)
---
Assistance

Lying leg curl
50kg 3x8 (real slow and slow negatives)
---
Abb pulldowns setted with face pulls
95kg- 3x15/55kg -3x12
---
Thoughts:
What a horrible day. First off the weather and i had to cycle . Then i hadnt had any food from 12am till 6pm when i got home. Then i got to the gym and just as i was about to start my first workset on squats, my mp3 player broke(150 euro gone ). And to top it all off, i felt sick. But it actually went well :P
---
Squats went well considering i was listening to beyonce or some sh1t. On my last set i didnt even attempt my last rep. the 4th rep, had a 6 second part in the middle of it, where i wasnt sure if i was gonna fail or not, it looked harder than kevpants 3rd squat attempt in the competition :P and it took longer :P
---
Bench was freaky. first two sets where mega hard, but then i got someone to help me unrack the 3rd set and i actually checked the bar at the end cause it felt like it was 5 kg lighter.
---
Dips felt so sore, chest is in ruins :P
---
Deadlifts where good. felt easy, tried one narrow enough sumo lift for fun.
---
Abb pulldowns and face pulls where mega sore, im doing them slower to compensate for weight shortage haha.
---
Dropped back on hamstring curl and went real slow.
---
All in all, none to shabby.

floggg

How old was the mp3? Sale of Goods and Supply of Services Act their ass if its circa 1 year old or less.

cardio,shoot me

well it was my fault and its over a year old , it was in my pocket and it started lashin rain, got waterlogged

rubadub

cardio,shoot me wrote: »

I wasnt sure if id need the rest on pullups but i take heed of your warning, id never do them in one sitting, it was usualyl spaced throughout the day.

You need rest just like any other exercise. The only times I have heard people saying you could train everyday without fear of overtraining is by doing exercises you can manage at high reps. e.g. I used to do 50 pushups every morning for a while. Also there is a technique called "greasing the groove", which is basically doing half your max reps of an exercise throughout the day, everyday for a week or so. If you can do say 10 chinups you do 5 everytime you pass your chinup bar. I actually did this once with success. It is supposed to train your CNS to get used to the movement. My thread on it is here http://www.boards.ie/vbulletin/showthread.php?p=55112536

Also bear in mind you might be working the same muscle groups on certain exercises, so if doing a lot of arm & back work it might not be advisable to be "greasing the groove" that day and the day after..

cardio,shoot me wrote: »

well it was my fault and its over a year old , it was in my pocket and it started lashin rain, got waterlogged

Probably too late now, but if electronics ever get wet NEVER turn them on. It will supply power which can short out the electronics. If you can always remove the battery immediately and put in a hot press, or warm window sill for several days. You can also get moisture absorbing crystals in hardware shops. Even if you did try turning it on it is worth leaving it for several days until you are fully sure it is dried out and try again. I have gotten 3 wet phones back to life, and just 2 weeks ago got a beer soaked ipod back running.

cardio,shoot me

rubadub wrote: »

Also there is a technique called "greasing the groove", which is basically doing half your max reps of an exercise throughout the day, everyday for a week or so. If you can do say 10 chinups you do 5 everytime you pass your chinup bar

this is exactly what ive been doin, didnt know it had a name cheers. Oh and ill check the Mp3 player later thanks

bigstar

kudos on the deadlift pb, it HAD to feel good having the 4 plates on the bar!

cardio,shoot me

yea it was :P, made me look manly :P

floggg

cardio,shoot me wrote: »

yea it was :P, made me look manly :P

The rest of use have facial hair for that!!

Sorry, cheap shot. Well done on the PB.

cardio,shoot me

hey i can grow facial hair! Just takes a few months and it may not appear even. Oh and L screw u

itsallaboutheL

cardio,shoot me

http://www.wikihow.com/Do-a-Squat

cardio,shoot me

Ok Day #17

Wednesday May 20th:
Warm ups:
Leg swings and hip circles
Front squat 1x2 Oly bar
some hamstring stretches

Squats
Bw 1x10
Oly bar -1x3
40kg -1x3
60kg -1x3
70kg -1x1
75kg -1x1(as deep as i could)
77.5kg 2x5 1x2(reset) 1x2(failed on third)
---
Shoulder press
Oly bar -1x10
30kg -1x5
40kg -1x3
47.5kg -1x5---PB
46.2kg -1x5---PB(for 2nd set anyway)
45kg -1x5(knackered)
---
Power Cleans
Oly bar-1x10
40kg -1x8
55kg -5x4
55kg -1x1 (failed twice on 2nd rep)
---
Dips
1x8
1x8

---
Thoughts:
Although i failed on a few things.Im happy.
---
First and 2nd set on squats where brilliant, on paralell and didnt make me feel tired. Then on the third set my nose was extremely itchy and i couldnt ignore it, so i reracked and stratched :P. Then when i reset the first 2 reps where fine, but then i dropped too low on the last rep.
---
I was tired at this stage and i knew once i picked up 47.5 i knew id not get more than one set.I tied a 1.25kg plate to the middle of the bar for the 2nd set using the rope from my shorts :P, i just had a brain wave!
---
Wasnt sure on what weight to do on power cleans now for 5x3 but i guessed the same, ill get it next week.
---
Happy with dips. I kept myself really tight and really felt it in my chest.
---
I hadnt enough time so i didnt do any assistance. I failed the squats because of personal error,power cleans cause i was tired. I got up at 8 am this morning cause i was busy during the day.

__________________

cardio,shoot me

Friday May 22th:
Ok Day 18 i think

Squats (wide stance)
Oly bar -1x10
40kg -1x5
50kg -1x5
60kg -1x5
70kg -1x1
75kg -1x1
77.5kg -3x5(very happy with these)
---
Deadlifts(AAAAAAH)
40kg -1x10
60kg -1x5
70kg -1x2
90kg -1x1
100kg -1x2(Failed)
80kg -1x5 (fast)
90kg -1x5
---
Bench Press
40kg -1x10
50kg -1x10
60kg -1x1
67.5kg -3x3 (ill explain)
---
Dips
1x10 happy with these, but want them to be faster
1x10 same as above
---
Assistance
Good mornings
30kg -1x5
35kg -1x5
40kg -3x5 (experimenting with these)
---
Abb pulldowns setted with face pulls
95kg- 3x15/60kg -3x10 ---Pb for face pulls weight.
---
Thoughts:
First day lifting in cons and the day itself was interesting. First off, no porridge, had to deal with special K crap.2nd no glucose for my shake, was tired aswell. Forgot my chalk and had no spotter for bench.
---
Squats where the highlift of the day, really getting my form good and will be moving up on these in the future, im nearly at bw 3x5. Id love to hit 100kg for 3x5.
---
Bench sucked. I had no chalk so my hands where slipping down the bar by the 2nd rep. I knew i wasnt gonna hit 3x5 so i decided to just do 3x3 and go to hell on the dips.
---
Dips where good, got 10 and 10. but they where in groups. Like id do 5, then take a 5 second rest and do another 3 or something.
---
I hate deadlifts!!! The last day i had 25kg plates on teh inside of the bar because they are slightly higher than the 20kgs. Today i dropped down to the 20kg plates and i could only get it for 2 reps. The third rep my back was bent to bits so i just left it. I checked my back on all my reps today and my upper back rounds no matter what the weight. Even on 40kg! Really considering moving to really wide sumo for a week just to see where it gets me.
---
Pulldowns and face pulls where good. Tiring but good, was tired after the Gms probably.
---
Experimented with these today and they felt good. Was kinda checking my form so wasnt sure of the weight, will try 45-50 the next day.
---
Grrr

itsallaboutheL

Man are you sure your cable stack is in kgs???

Abb pulldowns setted with face pulls
95kg- 3x15/60kg -3x10 ---Pb for face pulls weight

cardio,shoot me

oh im sure the cable stack is inaccurate, Id wager that the number on the plates is double what im actually lifting

cardio,shoot me

Ok Day #19

Monday May 25th:
Warm ups:
Leg swings and hip circles
Front squat 1x2 Oly bar Good depth.


Squats
Bw 1x10
Oly bar -1x5
40kg -1x2
60kg -1x2
70kg -1x1
77.5kg -1x1(as deep as i could)
80kg -3x5(Good Depth)

---

PPPPBBBB!!!!!!! FCK YEA!!!
---
Shoulder press
Oly bar -1x5
30kg -1x5
40kg -1x1
47.5kg -1x545kg -2x5
---
Power Cleans
Oly bar-1x10
45kg -1x8
55kg -5x3

---
Dips
1x7(5sec break)1x3
1x5(5sec break)1x3(2sec break) 1x2
---
Assistance
---
Abb Pulldowns and Face Pulls
95kg - 3x15 60kg -3x10
---
Rev Hypers(I Think thats the name anyway)
bw+10kg -2x15 1x20

---
Thoughts:
HELL YES!!
---
Yo gravity, FCK U!!! Im still smiling after squats, 80KG!!! I had 1 high rep out of the 3 sets, only 1! The cons actually help me get lower! Im loving these now, the 20kg and 10kg plate on each side looked sexy.
---
Tired on these, but reps where good. Very funny 2nd set. It was the last rep and instead of forcing my head forward, i pushed the bar back and i lost my balance, i started walking back to try and get behind the bar, but it wasnt working, i glanced in the squat rack mirror and saw the reebok step was getting closer to my feet. I had one option. I jumped onto the reebox step as quick as i could, with teh bar above my head. I managed to just get the bar down before it went back further and pulled me off the step. Thank christ no one saw me.
---
Power cleans where good and fast, i prefer 5x3, thanks bobby
---
Im really feeling dips in my chest more by tucking my elbows in, loving these.
---
Abb pulldowns and Face pulls where good.
---
Rev hypers are very good, i feel the doms are gonna last for a while, all my lower back feels animal!

cardio,shoot me

Monday May 18th:
Ok Day 20
Warm ups:
Leg swings x10 per leg
front squats oly bar 1x2

Squats
Oly bar -1x5
40kg -1x5
50kg -1x4
60kg -1x3
70kg -1x2
77.5kg -1x1
80kg -2x5 1x4(didnt fail just reset) 1x1
---
Deadlifts
40kg -1x10
60kg -1x5
70kg -1x5(in cons)
90kg -1x5(double over grip)
---
Bench Press
40kg -1x10
50kg -1x10
60kg -1x1
67.5kg -1x4 , last rep was spotter assisted
65kg -2x3
---
Dips
Forgot to do them
---
Assistance

Rev hypers
10kg 3x20 slowish reps.
---
Abb pulldowns setted with face pulls
95kg- 3x15/60kg -3x12 Really slow reps
---
Thoughts:
Pretty pissed off today. The gym was freaking boiling! By the 2nd set of squats i realised there was no air circulation. I was literally breathing in my own sweat, very elegant.
---
Squats where going well until the third set. I Was literally dizzy by the 4th rep from the heat, i decided to play it safe and reracked.
---
Bench was too hard in the heat, just couldnt hack it.
---
Gonna start doing reps of a deficit to help.
---
Abb pulldowns and face pulls where sore/good
---
Rev hypers are always good.

cardio,shoot me

Ok Day #21

Friday May 29th:
Warm ups:
Leg swings and touching toes
Front squat 1x1 Pretty low, trying to work on wrist flexibility


Squats
Bw 1x10
Oly bar -1x5
Oly bar -1x5 (low bar positioning)
40kg -1x5
40kg -1x5(low bar)
60kg -1x2
60kg -1x2(low bar)
70kg -1x2
70kg -1x1(low bar)
80kg -1x2(failed 3rd rep) 1x2
80kg -2x5 (came back with a vengeance)
---
Shoulder press
Oly bar -1x5
30kg -1x5
40kg -1x1
47.5kg -3x5

---

PB
---
Power Cleans
Oly bar-1x10
45kg -1x5 (hang cleans)
55kg -5x3(getting better and faster)

---
Dips
1x10---PB for speed, no rest between any reps
1x7(3 sec break) 1x2(3 sec break) 1x1
Assistance
---
Abb Pulldowns and Face Pulls
95kg - 3x15 60kg -3x10 (concentrated on face pull form)
---
Rev Hypers
10kg 3x20 (killed my hamstrings and lowerback)

---
Thoughts:
Good day today(hit 2 pbs and tried out low bar squatting.)
---
I dropped to low which is why i failed on the first set of squats. But more importantly, i tried out lowbar squatting, and it is way easier imo. The 70kg went up way easier low bar than high bar. The only problem is my wrists hurt doing this, im hoping someone might know why. Im definatly doing these again, if i can get my form right i may replace high bar squats altogether, i could see myself hitting 90kg with them.
---
PB on the shoulder press, good ROM too, i wasnt expecting to get the last set but there ya go.
---
Power cleans are getting better, im enjoying them, although i cant finish up with the bar on my shoulders because my wrists wont flex back there.
---
Dips went real well. My chest was on fire after them, i try to tuck my elbows in, hoping theyl carry over to my bench.
---
Slowin the reps on abb pulldowns and face pulls, trying to get more out of em.
---
Rev hypers really work my lower back and hamstrings which is weird. Im not sure if they are meant to hit my hams at all.

Hanley

Your wrists are hurting because low bar squatting KILLS them!!

If you're not already, take a thumbless grip and try to stop your wrist folding back towards your forearms. This may me taking a wide grip - it may cost you some tightness tho. Failing that, get some 20-24 inch wrist wraps and deal with it.

I've been low bar squatting for 2+ years and wrap my wrists up snuggly most days doing it, there's been no long term damage that I can see anyway!

brianthebard

Try and get the bar as close to your wrists as possible, if its up at your knuckles its going to hurt that much more.

Hanley

brianthebard wrote: »

Try and get the bar as close to your wrists as possible, if its up at your knuckles its going to hurt that much more.

Good point.

Have a look in Kev's log for the picture of him squatting at the IDFPA comp and check out his hand position. He almost has his wrist on the bar.

cardio,shoot me

Monday june 1st: i think
Ok Day ? cant remember
Warm ups:
Leg swings x10 per leg
trying to touch toes for 12 reps :
---
Bench Press STUPID IDEA GOING FIRST!
40kg -1x10
50kg -1x6
60kg -1x3
65kg -1x1
67.5kg -1x4.5 1x3.5 1x3.5
---
Squats (so tired from bench)
Oly bar -1x5(low barred aswell)
40kg -1x5 (same as above)
50kg -1x4 (same)
60kg -1x3 (same)
70kg -1x2 (same)
75kg -1x1 (way too bad form)
70kg -1x4 2x3 (all low bar) (i dropped back, too tired)
---
Deadlifts
40kg -1x10
60kg -1x5
70kg -1x5(in cons)
100kg -1x3--pb ( calling this a pb, great form and off 20s)
95kg -1x3


---
Dips
1x10 -7,3
1x10 -5,3,2
---
Assistance

Bent over rows (No idea why but hey )
40kg -1x8
60kg -1x8
55kg -2x8
---
Abb pulldowns setted with face pulls
95kg- 3x15/60kg -3x12 Really slow reps
---
Bicep Curls
17.5kg -1x6(per arm)
Thoughts:
Did bench first which was a big mistake, bench didnt improve but everything else went to sh1t
---
I knew i wasnt getting 80kg , so i stepped it back and focused on low bar squatting
---
On the other hand, deadlifts went well, really got my form on the 100kilo reps, gonna go for 4 or 5 next day.
---
No idea why i did bent over rows, i think i wanted to thicken my upper back or something, no idea.
---
Abb pulldowns and face pulls where sore/good
---
I did bicep curls, no idea why really, just grabbed some dumbells i guess.

cardio,shoot me

Ok Day #23

Wednesday June 3rd:
Warm ups:
Leg swings and hip circles
some toe touching action also.


Squats
Bw 1x10 (warm ups where done low bar aswell as highbar)
Oly bar -1x5
40kg -1x2
60kg -1x2
70kg -1x1
77.5kg -1x1(as deep as i could)
80kg -2x5(best depth so far)
80kg -1x2 (too hot, too tired )
---
Shoulder press
Oly bar -1x5
30kg -1x5
40kg -1x1
47.5kg -1x2 (just knew it wasnt goin anywhere)
45kg -3x5
---
Power Cleans
Oly bar-1x10
45kg -1x8
60kg -1x2
55kg -4x3

---
Dips
Think i forgot them but cant remember now
---
Assistance
---
Abb Pulldowns and Face Pulls
95kg - 3x15 60kg -3x10(Extremely slow)
---
Hypers(Ive been naming them wrong)
bw+10kg -3x20 (extremely slow again)

---
Thoughts:
BOO-URNS
---
Sad day, just went wrong, first 2 sets of squats where good, but third one i was just too tired.
---
After first 2 reps i knew it wasnt happening, so stepped it back and played it safe.
---
Tried for a pb on powercleans, will get the first set on 60kg the next day.
---
cant remember dips if i did or not.
---
Abb pulldowns and Face pulls where good. Felt i was slacking on form so i slowed it down
---
hypers are very good, I actually was afraid to arch my back because i didnt think my lower back muscles could support the weight after them

cardio,shoot me

Sathurday June 6th:
Ok Day 24 couldnt go yesterday
Warm ups:
Leg swings x10 per leg
front squats oly bar 1x2
Bastardized version of diesal crew warmup, couldnt remember it, 3kg bells.
some other stretches and bw squats.

Squats
Oly bar -1x5
40kg -1x2 (1 rep low bar)
50kg -1x1(low bar)
60kg -1x1
70kg -1x1
80kg -3x5 (Brilliant depth) best squats ive ever done in my life)
---
Deadlifts
40kg -1x5
60kg -1x1
80kg -1x2(in cons)
100kg -1x5 ----PB reps(off the 20kg plates, not 25kgs)
---
Bench Press
40kg -1x5
50kg -1x3
60kg -1x1
65kg -1x5,1x3
60kg -1x5 (knackered)
---
Dips
1x10 all in one go
1x10 5,2,2,1
---
Assistance

hypers
15kg 1x10
15kg 2x15
15kg barbell 1x4 (messing around,couldnt get the bar to stick on my neck so i left it)
---
Abb pulldowns
57.5kg- 3x15 (new machine, accurate weight.)
---
Face Pulls
60kg 3x10, not accurate machine, biceps where so sore after this aswell as back)
---
Bicep Curls
17.5kg Dbs 2x14 7 reps per arm.
---
Thoughts:
Im happy with today, even if bench sucked.
---
I finally got squats good, I was looking over some hanley vids and noticed how he always kinda looked "tight" if u know what i mean. I diagnosed i was dropping way too fast. Slowed it down today, got more depth and didnt have to Gm any reps at the end or anything. These reps where 1-2 inches below paralell.
---
Deadlift was fun. I got my 5 reps with my back straight.
---
Bench sucked ass, but meh, im probably gonna reset to 62.5kg next day and move up again.
---
Changed stack for abs as the weight on the other one was too light. This one is the real weight. Very tough
---
Face pulls wrecked!
---
Dunno why i did bicep curls again, just did, i do like the pump i get ., Dips and Hypers Where both good.

cardio,shoot me

Ok Day #keep forgetting

Monday June 8th:
Warm ups:
Leg swings x10 per leg
Front squat 1x1

Squats
Bw 1x10 paused at bottom
Oly bar -1x2
40kg -1x1
60kg -1x1
60kg -1x1
70kg -1x1
80kg -2x5,1x4,1x1
---
Shoulder press
Oly bar -1x5
30kg -1x5
40kg -1x1
47.5kg -2x5 1x3
40kg -1x3
---
Power Cleans
Oly bar-1x10
45kg -1x8
57.5kg -2x3
57.5kg -2x2
57.5kg -1x3

---
Dips
1x7(5sec break)1x3
1x52,1,2
---
Assistance
Too tired.
Thoughts:
Average day
---
Squats where a bit meh, I couldnt get into a grove under the bar and was a bit all over the place.
---
Happy with shoulder press, didnt think id get 1 set done let alone 2.
---
Power cleans where good, PBs are always fun.
---
Dips killed me.

cardio,shoot me

Wednesday 10th June
Ok Day 25
Warm ups:
Leg swings x10 per leg hamstrings where tight today
front squats 25kg 1x1

Squats
Oly bar -1x5
40kg -1x5
50kg -1x1
60kg -1x1
70kg -1x1
80kg -2x5 1x4(Reset)
82.5kg -1x1 PB weight (very small)
---
Deadlifts
40kg -1x10
60kg -1x5(explosive speed )
70kg -1x5(same as above)
102.5kg -1x5(double over grip)
---
Bench Press
40kg -1x10
50kg -1x10
60kg -1x1
62.5kg -3x5 (easy squeezy, first reset of SS)
---
Pullups (wide grip Like my bench grip id say, pinky on ring style)
2x5
Assisted Pull ups very little assistance
2x5

Kneeling Abb pulldowns
crappy stack +10kg 1x10 (waiting for proper stack)
---
Abb pulldowns face pulls
95kg- 3x15/60kg -3x12 Really slow reps
---
Thoughts:
Good day today, technically hit two Prs, deadlift one was nice.
---
Happy with squats, good depth, 3rd set i reracked after 4 and immediatly regreted it. so i threw on 2.5kg and cracked out another rep. Minimal rest between the single and the last set.
---
Bench was p!ss. Cracked out my reps at the speed of my sets of 15.
---
Pull ups where hard, have never done wide grip before, thought id give my chest a rest from dips
---
Abb pulldowns where sore, i enjoyed them
---
I was using a straight bar for face pulls instead of rope, wasnt as good. Had a kind of jerking movement.

cardio,shoot me

Ok Day #19

Monday May 25th:
Warm ups:
Leg swings
Front squat 1x30kg


Squats
Bw 1x10 paused at bottom
Oly bar -1x5
40kg -1x2
60kg -1x2 narrow stance
70kg -1x1
70kg -1x1 narrow stance
80kg -2x5
82.5kg -1x5 --- PB reps
---
Shoulder press
Oly bar -1x5
30kg -1x5
40kg -1x1
47.5kg -1x5
45kg -2x5 (rushed through these, sickening)
---
Power Cleans
Oly bar-1x10
hang clean 45kg -1x4
55kg -3x5 (was in a hurry)

Chin ups
2x5

No time for assistance


---
Thoughts:
Good day, hit a squat pb, always good.
---
I enjoyed squats today, powered through my reps pretty quick for the first 2 sets. My main problem is catching my breath between reps and sets. The last set the depth was a bit iffy, but it wasnt too bad.
---
Shoulder press- Decently sickening
---
Did 3x5 on Power cleans, its weird. I am actually better at these if i dont touch the ground with the bar. I stop like mid shin atm.
---
Im gonna do dips next day, kind of being letting my chest rest.

cardio,shoot me

Tuesday June 18th:
Ok Day ?? keep forgetting this
Warm ups:
Leg swings x10 per leg
front squats 1x30kg

Squats
Oly bar -1x5
40kg -1x2
50kg -1x2
60kg -1x2 (same as below)
70kg -1x2 Narrower stance, just wider than shoulder
82.5kg -2x5 1x2---PB REPS
80kg - 1x2
60kg -1x1 narrow stance
---
Deadlifts
40kg -1x10
60kg -1x5
70kg -1x5(in cons)
90kg -1x1
105kg -1x5---PB
---
Bench Press
40kg -1x10
50kg -1x10
60kg -1x1
65kg -1x5 1x4 1x3
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Dips
1x10
1x6

Decline sit ups with plate behind head.
10kg 2X10 .
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face pulls-i started doing these different, i think i was doing them wrong, i started retracting my scapula at the start instead of shrugging.
60kg -3x10
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Thoughts:
Good day.
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Last set on squats was iffy.
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Was tired on bench
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Power cleans have really improved my deadlift speed
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Tried mixing it up with decline situps, felt more like a glute ham raise tho
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Face pulls where good.

cardio,shoot me

Ok Day #28
19th June 2009:
Warm ups:
Leg swings 1x8 per leg.
Front squat 1x30kg
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Squats
warm ups
82.5kg -2x5 --- PB reps
82.5kg -1x4 --- PB
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Shoulder press
warm ups
47.5kg 3x5 =my previous pb, much easier though
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Power Cleans
57.5kg 4x3 1x2

Chin ups
N/A
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Thoughts:
Good day, hit a squat pb, again, im such a PB whore :P
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Squats where good, got a great phone call after 2nd set, only thing that got my 4 reps next set.
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Shoulder press- fast, powerful, nearly at 50kg,
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Power cleans where good, touch and go on these is easier for me.
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Absolutly had no time, extreme rush. Ive decided to not log warm ups as the log was getting cluttered.