Day 6: 24/2/07
Start: 10:55
End: 11:50

Squat:
70kg *8,*8,*8,*8

Bench Press:
60kg *8,*8,*8,*4
55kg *3

Military Press:
37.5kg *8,*8,*6,*7

Weighted Chin-up(narrow-grip,palms in)
25kg, *8,*11,*10,*10

Phsyio work
Lunges (BW) turn left for 4 seconds when you go down, *25,*25

Plank, 2:30mins
Side Plank, 2mins

Comments:
My phsio confirmed that it would be safe for me to squat again. My groin strain has disappeared, but my left hamstring feels weak. I have to work on strenghening it and resting it some more before I go back training, which maybe will be next week. Fingers crossed anyways because I have my biggest tournament of the year next week.

So anyways the workout itself was grand. My lifts are really getting more consistant which is a good thing. I felt like the squat was a bit light but didnt want to push things too much.

Anyways, rest, a few beers and Ireland hammering England in rugby lies ahead for the rest of the weekend.

Day 7: 27/2/07
Start: 20:45
End: 21:45

Squat:
70kg *8,*8,*5,*8

Bench Press:
60kg *8,*8,*8,*8

Military Press:
37.5kg *8,*8,*8,*8

Weighted Chin-up(narrow-grip,palms in)
25kg, *10,*10,*10,*10

Phsyio work

Glute raises: *8 ,*8

Knee raises: *8, *8

Plank, 2:30mins

Side Plank, 2mins

Comments:
Very happy with this one. Working out in the evening was a nice change. Bench getting easier. Might go up on the next workout.

Day 8: 3/3/07
Start: 11:40
End: 12:35

Squat:
70kg *8,*8,*6,*5

Bench Press:
62.5kg *8,*7.5
60kg *8,*8

Military Press:
40kg *6,*3
37.5kg *8,*7

Weighted Chin-up(narrow-grip,palms in)
25kg, *10,*10,*10,*10

Weighted crunchs:
25kg, *20, *20, *20

Comments:
Man my squat sucks. I had suspicions that I was sacrificing good technique in order to up my lift which is exactly what I was doing. Letting my knees go over my feet. Tut, tut! Anyways I'm going to drop the weight on this the next time and get good form back.

Day 9: 7/3/07
Start: 10:40
End: 11:25

Squat:
40kg *12
50kg *12,*10,*10,*12

Bench Press:
62.5kg *8
60kg *8,*8,*8

Deadlift:
60kg *10,*10,*10

Weighted Chin-up(wide-grip,palms out)
15kg, *10,*10,*10

Weighted Chin-up(narrow-grip,palms in)
25kg *8
20kg *10,*10

Comments:
Squated properly. Less weight, but it felt good/right again. I think I'll stick around the 50kg mark for a while just so I get the technique down. Other than that I mixed in a few other exercises that I usually don't do. It made the workout more interesting. Im going to do more variation from now on.

Mixing it up from time to time; good idea. Also good for you on recognizing you need the technique in the squat more then the weight.

Day 10: 7/3/07
Start: 10:05
End: 10:50

Squat:
50kg *12,*12,*12,*12

Bench Press:
62.5kg *8,*7
60kg *8,*8

Deadlift:
60kg *12,*12
65kg *10,*10

Weighted Chin-up(narrow-grip,palms in)
25kg *10,*10,*10,*10

Comments:
Feel like I could do more with the squat and deadlift, but I'm trying to concentrate on form at the moment. I'll wait till I'm 100% confident in my form before moving up. Good workout.

Day 11: 12/3/07
Start: 10:30
End: 11:15

Squat:
40kg *15
50kg *12,*15,*15,*15

Bench Press:
62.5kg *8,*8,*8,*8

Deadlift:
60kg *12
65kg *10,*12

Weighted Chin-up(narrow-grip,palms in)
25kg *12,*12,*10,*8

Comments:
Still concentrating on the form for the squats and DL's. Bench getting more consistant. Very happy with that.

Progress Report:

Haven't really had time to log my workouts since I've been too busy. Hopefully I'll start logging again soon.

My bench has increased to 67.5kgs for 4 sets of 8 reps and my squat form has improved a lot too so I am making progress.