For some reason my last post didn't work
Needless to say I'm not going to go into so much detail as now I have no time.
So, grading was rubbish - couldnt get my head together and only marginally improved on last time...
Just had a week off training so this weeks session was always gonna hurt:
Flat Bench - Full Reps, Partial Reps, Drop Set (Sounds as bad as it was)
Consists of 15 full reps, then 5 partials then 10 seconds rest followed by 4 full reps with a weight reduced by 20kgs.
First set with 90kgs
Second set with 100kgs
Chins x 45 in total 15x12x10x8
Incline Bench
4 sets of 6 reps - 50, 60, 70, 80kgs
Deadlifts
3 reps - 160-170-180kgs
Looking at it now it doesnt seem much, but it almost killed me yesterday