Starting a new journal which I plan on updating regularly.
I have an online journal  elsewhere but feel like a lunatic everytime I log something diet related & it seems I lack the ability to keep paper records as backup.

So I will be following a program for the big 3 powerlifting lifts over a 11 week cycle.
I have subbed in EDT for usual assistance work partly due to a few niggles I am carrying & boredom (starting again after a trip to Europe) will be interesting to see how recovery goes.

Sun 30/10

Squat PPP wk1
110x5
105x5
102.5x5
97.5x5x2

15min PR Zone "EDT style"

Squat 85kg paired with E-Z bar curls 30kg
5,5,5,4,4,3,3,3,3,2/37reps & 5,5,5,4,4,3,3,3,3,2/37reps

Ab wheel roll out 10

Mon 31/10

"Loading a sandbag"
-waist height rope, sb over myself under.. ~70 times 10min

Tues 1/11

Bench Press PPP wk 1
97.5x5
95x5
90x5
87.5x5
87.5x5

15min PR Zone
Military Press 50kg
5,5,4,3,3,2,2,2,2,2,1,1,1/33reps
& Hammer Grip Chins bw
5,5,5,5,5,4,4,3,3,3,3,3,2/50reps

Dips
bwx6
+20kgx8
+20kgx6

Weds 2/11

Swim

Thurs 3/11

Squat
20x10
60x10
90x10x5

Bench Press
60x5x2
80x5x5

Sprint Intervals
6x~80m

30 Situps

Mon 7/11

Squat PPP wk 2
112.5x5
110x5
105x5
102.5x5
102.5x5

Made a slight alternation to my squat stance, which feels better with new Oly shoes, still can be slightly dodgy out of the hole.

15min PR Zone
Squat 90kg
5,5,5,5,4,4,4,4/36reps
E-Z bar curls 32.5kg
5,5,5,5,4,4,4,4/36reps

Ab wheel rollout 10

Situps 30

Friday 11/11

Squat
20x5
60x5x3
95x10x3
Called it quits, lower back felt weak!

Bench Press
20x10
40x10
77.5x19 (bit of fun/bw bench forum challenge)
http://www.youtube.com/watch?v=GCoUncYjuUw
60x10x2
80x8x3

Hanging Leg Raise
10x3

Too shagged for planned "cardio"/HIIT

Tues 15/11
Swim

Weds 16/11

Squat PPP wk 3
20x5
60x5x2
80x3
105x1
117.5x5
110x5
105x5x2

15min PR Zone
Squat 95kg
5,5,5,4,4,4,3,3/33reps
E-Z bar Curls 35kg
5,5,5,4,4,4,3,3/33reps

Ab wheel rollout 10

Body felt like it needed a two day break, squats felt easy, I just tend to lose balance forward onto my toes at times!

Mon 21/11 @ Dohertys gym Campbellfield, building a new platform for the home gym.

Deadlift PPP wk 3

60x5
100x5
140x3
160x1
177.5x4 (5th didn't lockout)
167.5x5
160x5
160x5

PPP looking sketchy! I brang my own chalk & they had ABC power bars much better than I am used too.... Struggled to hold on with hook grip which in turn made locking out difficult.

Bent Over BB Rows
60x5
85x5x5

Called it a day I have the sniffles from eating out on the weekend. (Maybe marinade on the chicken salad I asked if it was gluten free I know the dressing was fine)

Sat 26/11

Bench PPP wk 4
20x5
60x5x2
95x2
107.5x3
102.5x5
95x5
95x5

15min PR Zone
Military Press 55kg
5,5,5,4,2,2,2,1,1,1,1,1/30reps
Hammer Grip Chins +17.5kg
5,5,5,4,3,2,2,2,2,2,2,1/35reps
^ Went too close to failure on the press!

Dips
bwx10
+10kgx10
+20kgx10
+30kgx8
bwx12

Weds 30/11

Deadlift PPP wk4
60x5
100x5
140x1
160x2
185x3
172.5x5
160x5
160x5

Mixture of hook/double overhand grip & a band aid solution to finish sets (straps)

Bent Over BB Rows
60x5
85x5x5 (hook grip)

SLDL
85x20 (straps)

Towel Chins (liking these)
3
1
1
0

BB Shrugs
100x10x2 (O/hand)

Mon 5/12

Bench Press PPP wk 5
20x10
60x5x2
97.5x2
112.5x3
105x5
97.5x5
97.5x5

Military Press 55kg
5,5,4,4,3,2,2,2,2,2,2,1/34reps
Hammer Grip Chins +20kg
5,5,4,4,3,2,2,2,2,2,2,1/34reps

Dips
bwx10
+10x10
+20x10
+30x9
bwx11

Ab wheel rollout
10