Bench

Benchs
60 x 8
80 x 3
100 x 3
shirt on
115 x 2
130 x 1
jacked shirt
140 x 1 (2 sets, big PB)

3 boards
100 x 5
120 x 3
130 x 2 PB

drop back, no boards
60 x 30, lol!

Lat pull downs
5 sets

h rolls
5s x 15
7s x 15 (3 sets)

Lat. Raises
7s x 15 (3 sets)

Rolling dumbel extensions
10 s x15
15s x 15 (2 sets)

gun work + tricep pushdowns

31.10.08

Wasnt overall happy with the form, as a result of a few mistakes i wasnt as fast as should have been, Side depth judges called the first one a fraction off, but the second one, clearly buried.
Anyway here was the workout:

Squats
warmed up to
briefs on
120 x 3
suit on straps down
165 x 3
added wraps & straps up
185 x 2
205 x 1
225 x 2 (major PB)

leg press
200 x 15
250 x 12
300 x 12
250 x 15

SLDL
60 x 12
80 x 12
100 x 12
120 x 12 (2 sets)

LEg extensions
2 x 20

standing cable abs
3 x 20

bent over rows
2 x 15

yesterdays DE bench @ universal

bench w/60kgs + minis x 3 (8 sets)

Dumbells
30s x 15
40s x 10 (3 sets- i think i did 12 on first set, cant remember)

incline barbell
50 x 12
60 x 10 (2 sets)
60 x 12

lat pull down
warmed up to 3 working sets of 10

seated cabel row (just for pump)
x 20 (2 sets)

EZ bar tricep extensions
20 x 15
30 x 10 (2 sets)

lat. raises
3 sets

preacher machine curls
5 sets

machien pushdown
worked up to full stack x 10 :)

Deadlifts

Speed Squats to par box w/90kgs x 2 (10 sets)

deads
70 2 x 6
120 x 3
suit on
150 x 2
straps up
180 x 1
200 x 1
220 x 1
240 x 2 ( 2 sets- Major PB, 240 is my best in comp)

Pin pulls (jus above knee)
120 x 5
170 x 3
210 x 3
250 x 1
280 x 1
310 x 1 PB!

pull throughs
x 15 (4 sets pyramid)

Shrugs
60 x 15
100 x 12
130 x 12
150 x 10 PB

Abs
x 20 (3 sets)
x 30

Foam Rolling

Hams
Quads
IT bands
Hip flexors
Glutes
chest

Benchs

Floor press
60 x 8
80 x 3
100 x 1
110 x 1
120 x 1 PB!

Bench
shirt on @ 100 x 3
115 x 2
125 x 1 touch
135 x 1 (2 sets) - Cud have doubled these

3 Board press
100 x 5
120 x 3, x 3, 5 (pb)

Chest supported rows
60 x 15
70 x 12
80 x 10 (3 sets)

H-rolls
5s x 20
7s x 15 (2 sets)
7s x 20

Rolling tricep extensions
10s x 20
15s x 12 (3 sets)

did some Chuck V pull downs in between these sets

gun work

Squats

Briefs only
120 x 3
suit straps down
150 x 3
straps up + wraps
175 x 2
200 x 1
215 x 2 PB!

Leg press
200 x 15
300 x 15 (3 sets)

SLDL
60 x 12
80 x 12
100 x 10
120 x 12

ABs
20 x 15
25 x 15 (2 sets)
25 x 20

Bent over rows
3 sets x 20

Gun work

Squats were not deep. i think it could have went either way and my training partner at the side said that they were just breaking but he was being VERY strict and needed a wincy bit more. I would agree based on the video