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How I did it (or possibly how I cocked it all up)

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Gingy		...	29-06-2011 @ 17:41
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Bench Bar x 10 60 x 5 90 x 3 110 x 5 (pb i think...) 110 x 4 110 x 4 100 x 4 Incline Dumbell 30 x 10 30 x 10 30 x 10 all easy Decline Bench 80 x 10 90 x 10 90 x 8 Session done. Not bad, keep on upping my Bench bit by bit...
Gingy		...	30-06-2011 @ 17:30
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Deads n back stuff tonight I guess! 13.5" dead 60 x 5 100 x 5 130 x 5 160 x 2 195 x 5 (pb) 200 x 5 (pb) much better set Deficit deads 130 x 1 165 x 5 (pb) Pendlay rows 80 x 5 80 x 5 80 x 5 High bar beltless squats 80 x 10 90 x 8 100 x 6 110 x 4 Feel I could muscle these up all day but can't stay upright! Going to keep at these... Pullups various grips Bw x 6 Bw x 6 Bw x 6
Gingy		...	01-07-2011 @ 17:38
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Not really in the mood for heavy tonight which is warning signs I need time off. I'll gather my thoughts and sleep more before monday! CGBP 105 x 4 pah 90 x 10 (feet up) realy cba Strict press 50 x 8 55 x 8 55 x 8 Dips bw x 8 +15kg x 8 +15kg x 8 +20kg x 8 Incline Bench 50 x 10 60 x 10 70 x 10 90 x 2 Going to do more of these. For now though, Im going to eat and sleep!
Gingy		...	05-07-2011 @ 17:42
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Bench bar x 10 60 x 8 80 x 8 100 x 3 112.5 x 3 112.5 x 3 112.5 x 3 Had 4 in the tank for the first set but glad I didn't take it. Incline Bench 60 x 10 80 x 5 80 x 6 85 x 5 Strict press 50 x 5 55 x 5 60 x 5 Happy enough press session back in.
Gingy		...	06-07-2011 @ 22:22
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Squat Bar x 10 60 x 10 100 x 5 130 x 3 150 x 3 (belt on) 170 x 3x3 Got better technically in the third set High bar beltless 100 x 6 110 x 5 120 x 4 Feel good on these
Lewisg		...	06-07-2011 @ 22:49
Leeeeeewwissssss !!! Member 1011, 1803 posts SQ 250, BP 170, DL 312.5 732.5 kgs @ 95kgs UnEq	Nice squats mate.
Gingy		...	07-07-2011 @ 17:22
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Lewisg said:Nice squats mate. Cheers pal, I'd like to think I was catching you up but I'm not so sure!
Gingy		...	07-07-2011 @ 17:23
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Bench night tonight Competition Bench 60 x 5 80 x 1 90 x 1 100 x 1 110 x 1 x 5 Playing with technique on paused. Found a good one Decline Bench 80 x 10 90 x 5 95 x 5 pb 100 x 5 pb Dips bw x 5 +5 x 5 +10 x 5 +20 x 5
Gingy		...	09-07-2011 @ 16:03
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Had such a fun session today, should train at the weekend more! 13.5" Deads 60 x 10 100 x 5 130 x 1 160 x 1 180 x 1 205 x 3 210 x 3 (PB) Hurt my hand so decided not to do deficits! High bar beltless Squats 60 x 10 100 x 5 130 x 1 Now low bar, no belt still 120 x 2 130 x 1 140 x 1 Just tinkering with depth and posture, feel solid Strict Press 60 x 7 (pb of some sort) 70 x 1 (went easy!) Competition ie paused bench 60 x 5 80 x 5 100 x 5 +1 tng (love this new technique!) 3 second pause 110 x 1 (flew up, pb coming soon) Happy chap, random, enjoyable session!
Gingy		...	11-07-2011 @ 18:28
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Bench Press bar x 10 60 x 8 80 x 3 100 x 3 115 x 3 (PB) 115 x 3 115 x 3 f4(was close too! Think there'd be 5 fresh :O I love new tekkers!) Strict Press 50 x 5 55 x 5 60 x 8 (pb i think) Shoulder giving me some jip so packed up ready for Wednesday pressing!
Gingy		...	13-07-2011 @ 17:42
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Squats Feel soooo bad today, shoulders beaten up + exhausted + no sleep + not enough food = pooped. Bar x 10 60 x 8 100 x 5 130 x 1 x 2 150 x 1 175 x 3 175 x 2 This felt sooooooooooo ridiculously heavy! I reckon my lower back needs more conditioning because I'm not recovering from the 13.5" pulls. High bar beltless 100 x 8 Low bar paused 100 x 3 Core circuit of 10kg eleknas, hanging leg raises and cable crunches. This needs a lot of work too! Paused squat 60 x 1 100 x 1 130 x 1 150 x 1 Home
Gingy		...	14-07-2011 @ 17:45
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Last session till monday. Wanted to do something of everything Bench Bar x 10 60 x 5 80 x 3 100 x 3 paused 110 x 1 paused Deadlift 60 x 3 100 x 3 130 x 3 160 x 2 180 x 5 (pleased) 200 x 1 RDL 60 x 8 80 x 8 100 x 8 Squat beltless(Paused) 60 x 3 100 x 3 130 x 1 rushed off home
Gingy		...	16-07-2011 @ 23:35
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	ABSOLUTELY BUZZING at the thought of 6 weeks off starting next thursday. I'm going to set myself the goals of the following: Squat 215 Bench 135 Dead 240. Strict BW BW 92 ish
Gingy		...	18-07-2011 @ 18:11
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Mixed session tonight Comp Bench i.e. pause 60 x 5 90 x 3 100 x 3 110 x 1 115 x 2 120 x 2 (PB) Squat First day of Russian Squat Program! 6 x 2 @ 160 Mixed bag of sets, squatting feels crap atm Loads of Single leg deads and shoulder mobility stuff then home!
Gingy		...	19-07-2011 @ 21:29
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Had an odd day to do something fun today I did Power Cleans and Jerk 60 x 3 x 2 80 x 1 100 x 1 Easy! PB for clean is 115 but I'm still happy about how easy it was. Deadlift Tekkers Loads of singles and doubles between 100 and 140, teaching a lad at school. RDL 4 x 5 @ 110 Grip going a little bit Done

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