Day 43

Date	31/01/2012	5:20 AM	7:30 AM
Notes:	9.75 hours sleep. 1 coffee. 5 minutes stick work. Awoke 4:45AM
	1. Squat				3.Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	10 goblet	5	6		20	10
	15 goblet	5	6		30	10
	20 goblet	5	3		40	5
	25 goblet	3	2		50	3
	32.5 goblet	3	2		60	3
	37.5 goblet	3	2		70	3
	43 goblet	3	2		80	3
	45 goblet	6	2		85	2
					90	2
	2.Deadlift				95	1
	Weight	Reps	Sets		90	4
	60	3	2		90	3	2
	80	3	2
	100	3	2		4.Pull Ups
	120	3	3		Weight	Reps	Sets
					90	4
					95	4
					100	3
					105	4
Training Notes:	Felt 3.5/10. Legs/knees pain 2/10. Back @ 95%. Twinge still in lower back. Doing goblet squats to enhance depth/technique as well as work around twinge. Trying to make up for lack of volume with daily deadlifts - slowly increasing the intensity on the deadlifts.

Day 42

Date	30/01/2012	5:45 AM	6:20 AM
Notes:	9.75 hours sleep. 1 coffee. 5 minutes stick work. Awoke 4:45AM
	1. Squat				2.Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	10 goblet	5	5		60	3	2
	15 goblet	5	3		80	3	2
	20 goblet	5	3		90	3	8
	25 goblet	3	3
	30 goblet	3	3
	35 goblet	3	3
	40 goblet	3	3
	43 goblet	3
	45 goblet	3
	50 goblet	3
	53 goblet	3	2
Training Notes:	Felt 4/10. Legs/knees pain 3/10. Back @ 90%. Twinge still in lower back. As a result I decided to do gobelt squats and deadlifts trying to work around it. Goblet squats feel very natural - good depth plus dropping quickly and up quickly. Felt the twinge a little on the deadlifts. Have decided to do deadlifts on near daily basis to get extra work in to make up for lack of volume on squats.

Day 41

Date	29/01/2012	3:10 PM	4:30 PM
Notes:	8 hours sleep.
	1. Squat
	Weight	Reps	Sets
	10 goblet	5	6
	15 goblet	5	4
	20 goblet	5	4
	25 goblet	5	3
	30 goblet	3	3
	35 goblet	3	2
	40 goblet	3	3
	43 goblet	3	4
	40	5	9
Training Notes:	Did yard work for 6 hours in the morning. Feeling tired/dehydrated. Given the slight twinge in my back I decided to work on flexibility today by doing goblet squats - getting decent depth and going down/up quickly.

Day 40

Date	28/01/2012	7:10 AM
Notes:
	1. Squat
	Weight	Reps	Sets
	20	5	7
	40	5	12
	60	3	5
	70
	80	3	3
Training Notes:	Felt 4/10. Legs/knees pain 3/10. Back @ 80%.  Lacking motivation. Had decided to do a second session today so I didn't care about squatting heavily.
Date	28/01/2012	1:00 PM
Notes:	2nd session for today.
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5			20	10
	40	5	7		30	10
	60	3	3		40	5
	70	3			50	3
	80	3	5		60	3
	90	3	2		70	3
	90	6			80	3
					85	2
					90	1
					92.5	1
					85	5	2
Training Notes:	Felt 4/10. Legs/knees pain 3/10. Back @ 80%. Definitely did something to my back in the early session. Very slightly twinge. Not painful but definetly there when I go low in the squat. This made me cautious on going too heavy.

Day 39

Date	27/01/2012	5:30 PM	6:50 PM
Notes:	9.5 hours sleep.
	1. Squat
	Weight	Reps	Sets
	10 goblet	5	2
	20 goblet	5	2
	27.5 goblet	5	2
	32.5 goblet	5	2
	40	5	5
	60	3	3
	75	3
	90	3
	100	3
	110	2
	117.5	2
	122.5	1
	127.5	1
	112.5	3
Training Notes:	Felt 4/10. Legs/knees pain 2/10. Back @ 95%. Trained after work given that I wussed out in the morning. Felt very loose in the lower body. Attributable to pausing at bottom for 10 seconds for multiple reps with 40kg?? Felt good but was exhausted too quickly to do a lot of back off volumes. At end of session paused at bottom for 10 seconds for multiple reps with 40kg.

Day 38

Date	26/01/2012	7:00 AM
Notes:	7.5 hours sleep. 1 coffee. 5 minutes stick work. Awoke 6:00 AM
	1. Squat				2. Bench Press (Narrow)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	10		20	10
	40	5	10		30	10
	60	3	2		40	5
	75	3			50	3
	90	3			60	3
	100	3	5		70	3
					80	3
					85	2
Training Notes:	Felt 3.5/10. Legs/knees pain 3/10. Back @ 90%. Public holiday today but given that I missed training yesterday I definitely needed to come in today. Had big plans to do 4-5 hours but ultimately wanted to get out of the gym as fast as I could. Mind not in it. At end of session paused at bottom for 10 seconds for multiple reps with 40kg.

Day 37

Date	25/01/2012
	Went to bed at 7:00pm with good intentions of getting up at 4:00am (9 hours sleep/rest) but a few extra hours of rest was too appealing. Got up at 7am. While I was tired, no excuse. Sign of DARK TIMES???

Day 37

Date	24/01/2012	5:50 AM	7:00 AM
Notes:	7 hours sleep. 1 coffee. 5 minutes stick work. Awoke 5:00 AM
	1. Squat
	Weight	Reps	Sets
	10 goblet	5	6
	20	5	5
	40	5	10
	60	3	3
	70	3
	80	3	2
	80	8
Training Notes:	Felt 3/10. Legs/knees pain 3.5/10. Back @ 80%.Played indoor sovver last night at 8:45pm. Ran 20 minutes, kept for 10 minutes. DARK TIMES. Exhausted, not wanting to train, bar feeling heavy, just want to sleep. Feeling STIFF. I did 8 reps on 80 to get in volume work because feeling very tight/stiff in back/legs and also wanting to finish asap.  Almost skipped today to sleep in but with public holiday coming up I felt it best to train today.

Day 36

Date	23/01/2012	5:30 AM	7:30 AM
Notes:	7.5 hours sleep. 1 coffee. 10 minutes stick work before session.  Awoke 4:30 AM
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	10 goblet	5	6		20	10
	20	5	5		30	10
	40	5	7		40	5
	60	3	3		50	5
	70	3			60	3
	80	3			70	3
	90	2	3		80	2
					82.5	1
					85	1
					87.5	5
					3. Pull Ups (BW 85kg)
					Weight	Reps	Sets
					90	5
					100	4
					110	4
					120	3
					130	1
					120	2
Training Notes:	Felt 3.5/10. Legs/knees pain 2.5/10. Back @ 80%. Legs fatigued. DARK TIMES. Don’t want to train. Bar feeling very heavy. On the bench on 87.5 I decided to do as many as I could on 87.5 so I could get out of the gym asap.

Day 35

Date	22/01/2012	5:45 PM	6:30 PM
Notes:	7 hours sleep. Awoke 5:15 AM
	1. Squat
	Weight	Reps	Sets
	20 goblet	5	6
	20	5	5
	40	5	5
	60	3	5
	75	3
	85	3
	90	3
Training Notes:	Yard work from 6am through to 5pm. Tired, dehydrated. Lots of fast food and caffeine/sugary drinks through day. While there have been a few false dawns, pretty sure I am in the DARK TIMES. Exhausted, not wanting to train, bar feeling heavy, just want to sleep.

Day 34

Date	21/01/2012	6:00 AM	8:41 AM
Notes:	7.5 hours sleep. 1 coffee. 10 minutes stick work before session.  Awoke 4:00 AM
	1. Squat				2. Bench Press (Medium)
	Weight	Reps	Sets		Weight	Reps	Sets
	20 goblet	5	6		20	10
	20	5	10		30	10
	40	5	10		40	5
	60	3	5		50	3
	75	3			60	3
	90	3			70	3
	100	3			80	3
	110	2			85	3
	115	2			90	2
	120	1			95	1
	125	1			90	2	4
	110	2	3		90	3	3
Training Notes:	Felt 3.5/10. Legs/knees pain 2.5/10. Back @ 95%. Feeling somewhat exhausted after big squat session yesterday so not many back off sets.

Day 33

Date	20/01/2012	5:30 AM	7:45 AM
Notes:	7.5 hours sleep. 1 coffee. 5 minutes stick work before session.  Awoke 4:30 AM
	1. Squat
	Weight	Reps	Sets
	20 goblet	5	6
	20	5	10
	40	5	5
	60	3	2
	75	3
	90	3
	100	3
	110	2
	115	2
	120	1
	125	1
NTPR	130	1		NTPR - New Technique Personal Record
NTPR	132.5	1
	117.5	3	6
	117.5	2	4
	117.5	1
Training Notes:	Felt 3.5/10. Legs/knees pain 3.5/10. Back @ 90%. Slept in half an hour to catch up on sleep. Lots of extra sets with lighter weights to promote technique/flexibility. Weights were feeling relatively lighter today possibly because of the minimal back off sets I did yesterday. Doing daily maxes still not second nature to me - still a little scared on each. Both 130 and 132.5 new PRs for me with my current technqiue (being able to drop lower than before) I pulled up a little short on 130 I think but I exploded higher. Even though it took some fuel out of the tank I did it easy enough to try 132.5 (had taken the weights off to start back off sets) after some contemplation. In between 130 and 132.5 run into an old friend - I had a few extra minutes off (8 versus the normal 5 I take between maxes). Was a little worried that my body may have seized up in the meantime or my mind not on the job but these fears were ill placed. I seem to not feel as stiff in the knees when I focus on making sure my knees go forwards/outwards. Was feeling pretty good so I decided to attack the back off sets hard. In between two of the triples I probably had an extra two minutes off than normal (5/6 versus 3.5) talking to my friend.  No flexibility exercises during session. Iced knees after session.