2016 Log
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JonA8128/10/16 @ 19:20
28.10.16
Bench - Raw, paused
60 x5
100 x5
130 5x4
Raises (Front, Side, Rear)
10s 4x10 each
Curls 3x10
Bench - Raw, paused
60 x5
100 x5
130 5x4
Raises (Front, Side, Rear)
10s 4x10 each
Curls 3x10
JonA8131/10/16 @ 20:42
31.10.16
Box Sq - Straps Down, wraps
70 x2
120 x2
160 x2
200 x2
250 x1
260 x1
270xf - lost line and dumped it
Pause Sq - raw
165 x6
Ab Pulldown 3x10
Plate Twist 2x20
Need to shake this cold, losing momentum now.
Box Sq - Straps Down, wraps
70 x2
120 x2
160 x2
200 x2
250 x1
260 x1
270xf - lost line and dumped it
Pause Sq - raw
165 x6
Ab Pulldown 3x10
Plate Twist 2x20
Need to shake this cold, losing momentum now.
JonA8102/11/16 @ 19:24
02.11.16
Bench
60 x3
100 x3
140 x1
+Shirt
177.5 x3
182.5 x3
185 x2
187.5 x2
190 x2
100 x15, x5 - raw
Seated DB Press
22.5 x10, x2 - shoulder pinching on these
H/Curls 27.5 3x5
Pushdown 3x10
Bench
60 x3
100 x3
140 x1
+Shirt
177.5 x3
182.5 x3
185 x2
187.5 x2
190 x2
100 x15, x5 - raw
Seated DB Press
22.5 x10, x2 - shoulder pinching on these
H/Curls 27.5 3x5
Pushdown 3x10
JonA8104/11/16 @ 13:29
04.11.16
Box Squat - Raw
60 x2
100 x2
140 x2
160 6x2
Deadlift - Equipped
70 x2
120 x2
160 x1
200 x1
240 x1
250 x2
270 x2
277.5 x1
190 6x3 - raw
Box Squat - Raw
60 x2
100 x2
140 x2
160 6x2
Deadlift - Equipped
70 x2
120 x2
160 x1
200 x1
240 x1
250 x2
270 x2
277.5 x1
190 6x3 - raw
JonA8106/11/16 @ 10:55
06.11.16
Bench - raw t&g
60 x5
100 x5
125 4x5, 1x6
Curls 3x8
Shoulder Raises (front, side & rear)
3x8
Pullups x a few
Pulldowns 3x8
Push down 2x10
Bench - raw t&g
60 x5
100 x5
125 4x5, 1x6
Curls 3x8
Shoulder Raises (front, side & rear)
3x8
Pullups x a few
Pulldowns 3x8
Push down 2x10
JonA8107/11/16 @ 19:48
07.11.16
Squat - suit, wraps, straps up
Up to
252.5 x2
252.5 3x1
Pause Squat - raw, belt
170 2x6
Ab Pulldown 2x20
Feeling out depth with straps up, a couple of them were just in.
Squat - suit, wraps, straps up
Up to
252.5 x2
252.5 3x1
Pause Squat - raw, belt
170 2x6
Ab Pulldown 2x20
Feeling out depth with straps up, a couple of them were just in.
JonA8109/11/16 @ 19:07
09.11.16
Bench
60 x5
100 x3
140 x1
+Shirt
165 x2
185 x2
187.5 x2
190 x2
192.5 x2
195 x1
200 x1
Dips 2x8
Fly's 2x10
H/Curls 30 3x5
Smith Incline JM Press 4x10
Bench
60 x5
100 x3
140 x1
+Shirt
165 x2
185 x2
187.5 x2
190 x2
192.5 x2
195 x1
200 x1
Dips 2x8
Fly's 2x10
H/Curls 30 3x5
Smith Incline JM Press 4x10
JonA8111/11/16 @ 20:48
JonA8113/11/16 @ 16:18
13.11.16
Squat
75 x5
125 x3
165 x1
205 x1
+ Suit
225 x1
245 x1
265 x1
280 x1
255 x1
280 was about parallel, not deep enough for comp. Had it figured out by the last single at 255 which was plenty deep.
SSB Pause Squat
Up to 175 x6 - horrible lol
Bench - paused
60 x5
100 x5
120 x1
135 2x4
+ Shirt
165 x1
185 4x1 - 1st one was dodgy, went back into the racks
Squat
75 x5
125 x3
165 x1
205 x1
+ Suit
225 x1
245 x1
265 x1
280 x1
255 x1
280 was about parallel, not deep enough for comp. Had it figured out by the last single at 255 which was plenty deep.
SSB Pause Squat
Up to 175 x6 - horrible lol
Bench - paused
60 x5
100 x5
120 x1
135 2x4
+ Shirt
165 x1
185 4x1 - 1st one was dodgy, went back into the racks
JonA8114/11/16 @ 19:37
Have had to pull out of the 4 nations as the wife is having an op which has been brought forward to this Monday coming. Training may become aimless and sporadic for a little while.
14.11.16
Bench - Med Grip
Up to 110 3x8
Close Grip
80 3x10
Seated OHP
40 3x10
Tri Ext
30 3x10
Curls
20s 1x10 - ditched it after this.
14.11.16
Bench - Med Grip
Up to 110 3x8
Close Grip
80 3x10
Seated OHP
40 3x10
Tri Ext
30 3x10
Curls
20s 1x10 - ditched it after this.
JonA8123/11/16 @ 13:29
Managed a quick lunchtime session! Probably going to be in this situation up until xmas so will be running 531 and hope to get a couple of quick training sessions in a week.
23.11.16
Squat
60 x2
100 x2
140 x5
160 x5
182.5 x8 - Prob a rep PB at this weight.
Bench
60 x5
90 x5
105 x5
120 x10 - Not far off my best set of 10 - 122.5
23.11.16
Squat
60 x2
100 x2
140 x5
160 x5
182.5 x8 - Prob a rep PB at this weight.
Bench
60 x5
90 x5
105 x5
120 x10 - Not far off my best set of 10 - 122.5
ChrisMcCarthy23/11/16 @ 16:41
JonA8123/11/16 @ 17:02
JonA8125/11/16 @ 14:54
JonA8129/11/16 @ 15:24
29.11.16
Squat
60 x3
100 x3
150 x3
172.5 x3
192.5 x7
Bench
60 x3
100 x3
112.5 x3
127.5 x7
Tekkers was crap, work capacity going south. Not liking training this infrequently.
Squat
60 x3
100 x3
150 x3
172.5 x3
192.5 x7
Bench
60 x3
100 x3
112.5 x3
127.5 x7
Tekkers was crap, work capacity going south. Not liking training this infrequently.