Day 30

Date	17/01/2012	5:10 AM	7:35 AM
Notes:	7 hours sleep. 1 coffee. 5 minutes stick work before session.  Awoke 5:00 AM
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20 goblet	5	6		20	10
	20	5	10		30	10
	40	5	5		40	5
	60	3			50	3
	70	3			60	3
	80	3			70	3
	90	3			80	3
	100	2			85	2
	110	2			90	2
	115	1			95	1
	120	1			87.5	3	3
	105	2
	105	3	7
Training Notes:	Felt 3/10. Legs/knees pain 3.5/10. Back @ 98%. Played indoor soccer last night - ran for 15 minutes and kept goal for 20 minutes. I was very tempted to sleep in given feeling tired. Lots of extra sets on light weights to promote flexibility/technique.  Did flexibility exercise in between bench sets. Iced my knees after session given all the additional sets and extra flexibility work.