Monday 9th June 2014

13 Weeks out from meet – I’ll be using Wendlers 531 for powerlifting template. Following the Off-Season for mass template until 8 weeks out, then 8 weeks to prep!

Bench 90kg x3, 100kg x3, 122.5kg x7, followed by 90kg x9 (after 60 secs) – Was meant to be only 112.5kg on last set, but hadn’t realised I’d used 10’s instead of 5’s on the bar! though it felt heavy today:-)

DB Bench 30kg x10x10x10x9x9 (60s rest)

Lever Row 75kg x12x12x12x12x10 (60s)

Pushdowns (5) x100 (65+25+10 RP)

Face Pulls (5) x100 (56+17+15+12 RP)