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JonA81		...	13-03-2016 @ 14:19
Member 2216, 2243 posts	13.03.16 Squats - Beltless, Sleeves x5@10rpe 75 x3 125 x3 175 x5 185 x5 195 x5 @8 205 x2 - lost the line and ground out the second, racked it. Deadlift - beltless, 5ct pause x2 @8rpe 75x2 125 x2 175 x2 225 x2 @8 215 3x2 @8
JonA81		...	14-03-2016 @ 20:54
Member 2216, 2243 posts	14.03.16 Comp Bench - POR x5@9RPE (5% Fatigue Drop) 60x5 100x5 130x5@9 125 3x5 @8-9 Pin Press - x3@9RPE (5% Fatigue Drop) 100x3 130x3 @9 125 4x3 @8-9 Dips x8 @9RPE (0% Fatigue) bw 3x8 bw x5 Lat Pulldown 2x10 2x6
JonA81		...	16-03-2016 @ 21:13
Member 2216, 2243 posts	16.03.16 Deadlift - belt, DOH/straps x3 @9rpe (5% fatigue) 120x3 160x1 200x1 240x1 250x3 @9 237.5 3x3@8-9 Pause Squat - 3ct belt, sleeves x3@9rpe 70 x3 120 x3 160 x3 200 2x3 @9 Touch of a hangover, not as much volume as I wanted on the down sets. Physio tomorrow to get this elbow seen to.
Appetite		...	17-03-2016 @ 08:55
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	big raw bench coming soon mate
JonA81		...	17-03-2016 @ 13:05
Member 2216, 2243 posts	Appetite said:big raw bench coming soon mate I think id be around 155 at the moment, but no plans to max out for a while yet mate. Physio today - Strained radio-ulnar joint. Caused by my knee hyperextending my elbow on the left side when dropping my hips and then being straightened under load. Mixed grip is going to be out for at least 6 weeks. Looks like ill be using straps for the forseeable.
JonA81		...	18-03-2016 @ 19:53
Member 2216, 2243 posts	18.03.16 Bench + Ram, Paused, MOR x4@10 (5% fatigue) 60 x10 100 x5 140 x4 150x4 155x4 160 x4 @10 152.5 2x4 @9-10 Bench - Max Grip 1ct Double Pause x3@9 (5% fatigue) 100 x3 115x3 @7 125 x3 @9 117.5 2x3 @8-9 Close Grip Hi Incline Smith 60 4x8 DB Curl 7s 2x10 Lat Pulldown 4x8
JonA81		...	20-03-2016 @ 13:16
Member 2216, 2243 posts	20.03.16 Squats - Belt, Sleeves x5@10rpe 70 x5 110 x2 150 x2 190 x1 205 x5 @9 207.5x1 220x1 195 x3 Deadlift - belt, 1ct pause x1@9rpe 60x1 100 x1 140x1 180 x1 220x1 240x1 260x1 @9 Hi Bar Sq 140x8 Decline Situps 3x10 Side Bends 2x10 Not firing on all cylinders today, volumes taken a bit of a hit.
JonA81		...	21-03-2016 @ 21:12
Member 2216, 2243 posts	21.03.16 Comp Bench - POR x5@9RPE (5% Fatigue Drop) 60x5 105x5 135x5@9 132.5x5@9 130x5@9 127.5x4@9 - had a bit of a head wobble on the 4th Pin Press - x4@10RPE (5% Fatigue Drop) 110x4 130x4 @10 125 2x4 @9-10 Dips x5 @9RPE bw x5 bw+10 x5 Bw+15 x5 @10 Bw x7 Row Machine 4x10
Billwest		...	21-03-2016 @ 21:27
Member 541, 4912 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Impressive volume on bench there Jon.
JonA81		...	23-03-2016 @ 20:53
Member 2216, 2243 posts	Billwest said:Impressive volume on bench there Jon. Volume has turned out to be fairly static, but then weight on the bar is going up. 23.03.16 Deadlift - belt, DOH/straps x2 @8rpe (5% fatigue) 120x1 160x1 200x1 240x1 260x3 @9 - forgot to check the plan lol 265 x2 @9 245 3x2@8-9.5 Pause Squat - 1ct belt, sleeves x3@8rpe 70 x2 120 x2 160 x2 200x3 @8 190 2x3 @8 GMS 70 2x8
JonA81		...	24-03-2016 @ 13:32
Member 2216, 2243 posts	24.03.16 Bench + Ram, Paused, MOR x3@9 60 x5 100 x3 140 x1 160 x1 165 x3 @10 - overshot slightly 147.5 2x6 @8-9 Bench - Max Grip 1ct Double Pause x4@10 100 x4 130x4 @10 Close Grip Hi Incline Smith 70 4x6 Brought Fridays bench session forward to fit in with Easter weekend. Bit rushed and not enough volume.
JonA81		...	26-03-2016 @ 14:55
Member 2216, 2243 posts	26.03.16 Squats - Belt, Sleeves x5@10rpe 60 x5 100 x3 140 x3 180 x1 210 x6 @10 - bonus rep 200 3x3 @8-9 200x1 18" Rack Deadlift - belt, straps x2@9rpe 70x5 110x5 150x5 190x3 230x3 270x2 Step up 70 3x5 Decline Situps 2x10 Side Bends 2x10 Plate Twist 2x20
JonA81		...	28-03-2016 @ 13:23
Member 2216, 2243 posts	28.03.16 Comp Bench - POR x4@10RPE (5% Fatigue Drop) 60x5 100x3 120x1 140x4@9.5 - clipped the rack twice on this set. x5 is there if I stop lifting like a bellend. 140x4@10 132.5 2x4@9-10 Close Grip Bench - x3@9RPE (5% Fatigue Drop) 100x3 120x3@9 117.5x3 115x3 Dips bw 2x10 Cable Row 3x10
JonA81		...	30-03-2016 @ 21:18
Member 2216, 2243 posts	30.03.16 Deadlift - belt, DOH/straps x2 @9.5rpe (5% fatigue) 120x1 160 x1 200x1 240x1 270x2 @9.5 - missed 3rd 255x2 @9 255x2 @9 255 x1 @10 Hi Box Squat - belt sleeves x5@9rpe (5% fatigue) 70x5 120x5 160x5 180 x5 @9 170 2x5 @8-9 2 Hand Plate Pinch 2x20kg - 4x10s
JonA81		...	03-04-2016 @ 12:57
Member 2216, 2243 posts	02.04.16 Bench +Ram, MOR 70x5 110x3 130 x1 150 x1 160 x1 170 x1 180 miss 03.04.16 Squat - belt and sleeves 70x2 120 x2 160 x2 200 x1 210 x5 @9 220x2 @9 - miss on third. It was on the cards, but I let the bar roll up my back.

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