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Friday 18 May

Took part in a football match at the Etihad Stadium (Manchester City's ground), it was a corporate day with with various companies in the area, so was lucky enough to get an invite. Ended up playing two 30 minute matches. It was a great experience playing on the pitch of the premier league champions, I got changed and showered in the home dressing room, I just wish I knew which players locker space I had!

Sunday 20 May

Single arm dumbbell clean and press
10x24kg 10x26kg 10x30kg (5 each arm)

Pull ups
10 bodyweight 6+24kg 6+34kg 20 bodyweight

Dips
10 bodyweight 8+24kg 8+34kg 20 bodyweight

EZ curls
8x40kg 7x45kg 6x50kg

20 Hanging leg raises

Nice session Alpha and a great experience playing at the Etihad - great stadium! I've been lucky enough to play at both Sheffield grounds and its the size of the pitch that gets you!

Wednesday 23 May

Dumbbell flat bench press
10x24kg 8x30kg 6x42kg 6x46kg 4x50kg

Dumbbell rows
each arm - 8x30kg 8x42kg 10x50kg

Squats 
5x60kg 5x80kg 5x100kg

Leg press
10x200kg 12x240kg

Strong sessions there mate.

Monday 28 May

2 dumbbell clean and press (DB in each hand)
8x18kg 8x22kg 6x26kg

Deadlift
4x80kg 4x100kg 2x120kg 2x140kg 2x160kg

Pull ups
Bodyweight - 15,15,15

Dips
Bodyweight - 15,15,15

20 hanging leg raises

I was chatting to a lad last night who's started doing strongman comps and he had to do a 'shoulder event' which was an axel clean and press, log c/p and a 55kg one arm db c/p - crazy numbers. They had to complete the course as many times as possible... I forget the weights on the others but they were silly heavy also! He manage 3 circuits and won that event. I trained with him last night - I now feel like a small boy lol

Wednesday 30 May

Flat bench
8x60kg 8x70kg 8x80kg 9x60kg

Speed bench (thanks Adam for the idea!)
60kg x3,3,3,3

Pendlay row
8x60kg 8x80kg 6x90kg

Cossack squats x20

Squat
5x60kg 5x80kg 5x100kg 5x120kg

Box jumps - 5,5,5

Chins x25 (all in one go!)

I need to get in on the 'speed bench' work

Did some speed work a month or so ago and enjoyed it, so may continue with it to see if it makes a difference.

More strong sessions mate.

Tuesday 5 June

Upper body session

Pendlay row
8x40kg 5x60kg 5x80kg 5x100kg

Dumbbell flat bench press
8x20kg 5x30kg 5x42kg 5x50kg

Standing Dumbbell shoulder press - neutral grip
8x20kg 6x26kg 6x26kg

Pull ups
10 bodyweight 6+20kg 6+24kg

Dips
10 bodyweight 6+20kg 6+24kg

EZ curls
10x30kg 8x40kg 8x50kg

Strong session mate!

Tuesday 12 June

Push session:

Dumbbell flat bench
8x24kg 8x30kg 8x38kg 9x46kg

Dips
Bodyweight - 15,15,15

Military press
8x40kg 8x50kg 6x60kg

Leg press
10x120kg 10x160kg 15x200kg

Wednesday 13 June

Pull session:

Pendlay row
8x60kg 8x80kg 6x100kg

Deadlift
4x100kg 2x120kg 2x140kg 1x160kg 1x170kg 1x180kg

Pull ups
Bodyweight - 15,15,15

DB hammer curls
10x20kg 10x20kg

Hanging leg raise x18

Monday 18 June

HS Chest press
8x60kg 8x80kg 6x100kg 6x110kg

HS Low row
8x60kg 8x80kg 6x100kg 6x120kg

Dips
10 bodyweight 8+20kg 8+30kg

EZ curls
10x30kg 10x40kg 8x50kg

Swissball jacknife
2 x 15

Some great sessions mate the 9x46kg on the chest stands out - strong stuff mate!

Wednesday 20 June

Dumbbell shoulder press
8x18kg 8x22kg 8x26kg 8x30kg

Pull ups
10 bodyweight 6+20kg 6+30kg 6+30kg

Deadlift
4x80kg 4x100kg 4x120kg 4x140kg

Leg press
8x160kg 8x200kg 12x240kg

Hanging leg raise
2 x 10

More good workouts mate.

Tuesday 26 June

Just time for a quick upper body session yesterday.

Barbell row
8x40kg 8x60kg 8x80kg 6x90kg

Dumbbell flat bench
8x24kg 8x30kg 8x38kg 6x46kg

Pull ups
bodyweight - 12,12,12

Dips
bodyweight - 12,12,12

Dumbbell shoulder press
8x24kg 8x28kg

Hammer curls
8x22kg 8x22kg