Backlogged Trainings and Holiday

*Warning: Long post ahead*

Legs 23rd April 2014 
Squat
Worked up to 210kg * 2
120kg * 5 * 5

Deadlift
180kg * 3  * 5
200kg * 1
210kg * 1
220kg * 5

Hamstring Curls
3 sets of 12

Standing Abs
3 sets of 12

Pretty happy with the top squat set. That is an all time PR for me. I paused between the first and second rep for almost 15 secs trying to think if I should take a second rep. Ended up with a slower second rep but not too shabby still. On to better squats! Also pretty happy with the Deadlift top set. My est is approx 260kg now, which puts me back to my pre injury strength levels. Pretty happy with this session given that I was on holiday and spent the past 4 days before this particular session hiking up 5 different mountains. 

Bench 25th April 2014
Bench
worked up to 130kg * 1
105kg * 8 * 5
worked back up to 140kg * 2 (feet up)

Incline Bench
60kg * 28/15/10

DB press
25kg * 15 * 3

Lateral Raises
10kg * 20 * 3
Nothing too spectacular here but am happy since I hit all targets. Prob will count the 140kg * 2 as a feet up PR, since these moved much faster than I've ever felt them move.

Squat 28th April 2014
Squat
worked up to 125kg * 5 * 5

Deadlift
worked up to 170kg * 5
160kg * 3 * 5

GHR
BW * 10 * 4

Single leg press
4 sets of 20

Standing Abs
4 sets of 12

Bench 29th April 2014
Bench (3s pause)
90kg * 3, 5, 3
100kg * 3, 5, 3
110kg * 3, 5, 3
120kg * 1 (comp pause)
Brought my training max down as I shifted my grip out and changed up my technique to incorporate the russian advised style of benching. Also learning how to pause effectively. Will see how the increased frequency and technique changes affect my bench. I use a metronome placed below my head to ensure I stick to the pause timings. Much more accurate than having a person count or counting on my own.

Machine Row
4 sets of 12

Lat pulldowns
4 sets of 12

Bench 1st May 2014
Bench (5s pause)
105kg * 2
110kg * 3
115kg * 2
120kg * 1 (comp pause)
125kg * 1 (comp pause)

Lateral Raise/Front Raise/Rear Delt flyes
10kg * 12 * 3
Each exercise was 12 reps, done one after the other.

Rolling Tricep extensions
14kg * 15 * 3
Probably will up the intensity on this and see how it affects the regular benching.

Preacher DB curls
10kg * 20 * 3

Have transitioned into my strength building phase. Things are more settled in my life now and I'm able to increase my training frequency for the lifts how I'd like to, hence the decision to start benching 3x and squatting 2x a week. 

For the benching, as mentioned, i tweaked my bench technique so that I could more effectively pause, since I realized I always lose a lot of strength when I pause for longer periods. Shifted my grip out as my pec is better now, but approaching it cautiously lest I reinjure it.

For squats, I have added in another squat session per week. I am planning to alternate between intensity and volume. Will also be doing high bar on volume days and low bar on intensity days, but the training max used to calculate for both days are based on my low bar max. Will also be doing my deadlifting after my volume squat days so that I get used to pulling fatigued. 

So those are the few simple changes that I've made that will carry me into the next 12 weeks of training. Hopefully we'll see some good gains from it!