Day 12

Date	30/12/2011	5:30 AM	7:35 AM
Notes:	8 hours sleep. 1 coffee. 15 minutes stick work before session.  Awoke 4:30 AM
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10
	40	5			30	10
	60	3	2		40	5
	75	3			50	5
	90	3			60	3
	102.5	3			65	2
	110	3			70	2
	115	2			75	1
	120	1			80	1
	125	1		EMPR	82.5	1
	130	1		EMPR	85	1
EMPR	132.5	1			77.5	2	5
	122.5	2	10
Training Notes:	Felt 4.5/10. Legs/knees pain 4/10. Felt relatively loose. Still going down slowly on the descent on the maxes to try to find depth as well as to maintain technique. Trying to come up as fast as possible. Could have done a lot more sets of 2 @ 77.5 on the bench but run out of time. Feeling much stronger with the bench press than I have in years which I attribute to a few months of behind the neck presses. In between bench sets, did stretching and leg extensions to promote flexibility and health.
Date	30/12/2011	3:20 PM	5:35 PM
Notes:	2nd session for today. 1 coke
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	4		20	10
	40	5	2		30	10
	60	3			40	5
	75	3			50	3
	90	3			60	3
	102.5	3			65	2
	110	2			70	2
	117.5	2			75	2
	122.5	1			80	1
	127.5	1			82.5	1
	130	1			85	1
	132.5	1		EMPR	87.5	1
	120	2	8		80	2	3
					3. Pull Ups (Wide)
					Weight	Reps	Sets
					85	6	4
Training Notes:	Boss let us knock off at 2pm today so I thought I would get another session in with a public holiday coming up. Felt 4.5/10. Legs/knees pain 2/10. Back at 90%. 2nd session was relatively easy although felt exhausted afterwards.