Dang thats 4 wheels on deadlifts, am I right?

Nice lift mate :)

Yeah man 4 20kg plates.

Sunday 4th november
volume day

Squat 135kg 3x5
Bench 112.5kg 2x4,1x2
Rows 102.5kg 3x5

The slightly reduced volume on PR day has allowed me to continue progress today. Squats went well, I worked on pulling my head back to keep the bar raising in a straight path. Bench was good today I spent more time warming up and found my sweet spot. Technique was greatly improved and I made one more rep today overall. Than last week. Rows were squezed in before closing time again. The first set was not very strict. The 2nd set was good. The last set started out well and got a little sloppy at the end. I will work on my rows next week and make some improvements. Things are still moving forward. I think going for some lower volume PR's on Thursday will help keep things moving forward.

Marv.

Tuesday 6th November
Recovery.

Squat 110kg 2x5
Press 60kg 1x3,1x2,1x3

On the weekend I tweeked my shoulder and elbow doing bombs into a pool off a tarzan rope. It felt fine an hour later, but it came back slightly after Press. Nothing major. Squats went well. I was shooting for 3x3 on Press. The last rep of the last set was a push press. Next time around I might swap bench for Press or do Ripps program Jeff posted awhile back.

Marv.

Thursday 8th November.
Strictly Buisness!!
Heavy Day.

Squat 147.5kg 1x5
Bench 120kg 1x2
Deadlift 182.5kg 1x1
Chins bw 1x10,1x8,1x8
Hanging Leg Raise 3x10
Calve Raise 380lbs 3x5

This week was not as intense at work. Allowing me to feel more recovered. I finally made 147.5kg Squat 1x5. Bench form is feeling much tighter and stronger. I made 1x2 Bench same as last week. I have cleaned up my Deadlift technique heaps. Shoulders in front of the bar. Shins inside the knurling. Narrower grip. Pulling straight up. No shin drag today. Beautiful.

Marv.

BEAST!! nice W/O :)

Thanks man, I was stoked to get 1x5 on the Squat.

Sunday 11th november
Volume Day

Squat 137.5kg 3x5
Bench 115kg 1x3,1x2,1x3
Rows 105kg 3x5
Grip work

I get to Squat 140kg deep for sets next sunday. This program gets results. I plan to lighten up the bench and work on technique. My form has deteriorated with the heavier weights and I am twisting and straining to get the reps. Rows improved greatly this week. The destraction of my gym's mirrors was ruining my technique. Like most gyms the walls are covered in mirrors. I am working on keeping my gaze fixed firmly on the floor ahead. Even the mirrors 10 meters away can destract me at times while squating.

Marv.

Tuesday 13th November
Recovery Day
Squat 112.5 2x5
Press 60kg 2x3,1x2

Press improved today, squeezing those butt cheeks in makes a big difference. Hopefully 3x3 next week.

Marv.

Hey Marv,

Haven't been around much lately. Glad to see things are still moving along in the right direction. Moving some impressive weights my man.

The above makes me wonder; have you had the chance to learn the movements yet? I assume you've picked up Starting Strength, but I wonder because no matter how heavy the weight gets, or whether it's a 10RM, 5RM, 1RM, or whatever attempt, technique should never be a major issue at this point, definately no twisting.

If you haven't already, get Rip's Starting Strength. The second edition has just come out so you'll get an even better version and more info for your 30 bucks. It is probably the best 30 bucks I've ever spent on lifting related stuff (60 bucks for me when you include the shipping). You're moving some heavy iron, and technique shouldn't be deteriorating.

Anyways, whatever you decide, kudos on the progress bro!

Cheers,
Jeff