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Neil's Journal

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ThingIcon...07-05-2015 @ 20:33 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		07/05/15

Squats
Bar x 5
40 x 5
60 x 5
80 x 5
100 x 3
115 x 8
130 x 5
155 x 5
170 x 2
170 x 2
170 x 2
170 x 2
170 x 2
170 x 2
190 x 1
190 x 2

Squat reps
115 x 12
115 x 11

Heavy bench
60 x 8
100 x 1
110 x 6
130 x 5
150 x 3
160 x 3
160 x 3
160 x 3
130 x 9
130 x 8

Incline bench
110 x 5
110 x 4
100 x 6
60 x 12

Straight arm pull downs
30 x 12
40 x 8
40 x 8
40 x 8
30 x 8

Comments
Tough session doing both my Thursday and Friday plan with a little less assistance but got it done
ThingIcon...15-05-2015 @ 19:48 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		12/05/15

Deadlift Reps
70 x 3
90 x
120 x 5
150 x 3
170 x 3
180 x 3
180 x 3
180 x 3
200 x 3
200 x 3
200 x 3
180 x 9

Paused deadlift
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Snatch grip Deadlift
150 x 3
150 x 3
150 x 5

Comments
Deadlift went well added a max rep set at the
end, paused is still causing a wee bit of slow progress but is getting there and Snatch grip deadlift is just work in progress.
Ran out of time for leg press and ROWS so will try something later.
ThingIcon...15-05-2015 @ 19:48 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		13/05/15

Light bench
Bar x 10
60 x 10
100 x 8
115 x 6
130 x 5
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
160 x 3
160 x 3
160 x 3
160 x 5
110 x 14
110 x 11

Close grip
130 x 5
130 x 5
140 x 4
140 x 4

Face pulls
Blue band x 10, 10, 10
Side laterals
15 x 10, 10, 10
Triceps push downs single arm with band
Blue x 10, 10, 10

Comments
Nice light session for week 4, decided on last heavy set to get as any good form reps in and pleased to get 5
ThingIcon...15-05-2015 @ 19:49 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		14/05/15

Squats
Bar x 5
Bar x 5
60 x 3
80 x 5
100 x 5
130 x 5
150 x 5
180 x 3
180 x 3
180 x 3
180 x 3
190 x 1
200 x 2

Paused squats
150 x 3
150 x 3
150 x 3
150 x 3

Comments
Ran out of time to do 3 sets of Max Reps at 120 so will try and get them done tonight.
ThingIcon...15-05-2015 @ 19:49 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		14/05/15

Session two

Squats reps
Bar x 10
40 x 5
60 x 5
80 x 5
100 x 8
120 x 8
140 x 8
160 x 5
180 x 3

Squats AMRAP
160 x 5
140 x 10

Comments
On the last set on 140 I started get shooting pains in the back of my head at the base where the neck joins, think I had 12+ there.
Got the volume in that I wanted and a little bit more.
ThingIcon...15-05-2015 @ 19:50 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		15/05/15

Heavy bench
Bar x 20
60 x 10
Bar x 20
60 x 10
Bar x 20
100 x 8
115 x 6
130 x 5
150 x 3
2 170 x 2
170 x 2
170 x 3
145 x 7
145 x 7

Incline bench 3's
100 x 5
100 x 5
130 x 5
130 x 5
130 x 5

Fat gripz Banded shrugs
Green x 20
Green x 20
Green x 20

Pull downs
40 x 20
40 x 20
50 x 15
50 x 15

DB curls
15 x 10 EA
15 x 10 EA
15 x 10 EA

Comments
Very pleasing session more in the tank for sure if I was fresher.
Need to be more mindful and do more high rep upper back and bicep work.
deleted2_20210523Icon...15-05-2015 @ 19:50 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
ThingIcon...19-05-2015 @ 05:56 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		Thanks Nick, hope your well loon

18/05/15

Deadlift Heavy
70 x 4
120 x 5
170 x 3
190 x 3
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1
220 x 1

Deficit Deadift doubles
190 x 2
190 x 2 DOH
190 x 2
190 x 2 DOH

Lat pull downs
60 x 10
60 x 10
60 x 10

DB curls
15 x 10
15 x 10
15 x 10

Comments
As many sets as possible today 15 sets at 220 was good to get. But need to be rapping this for 5+ again so onwards and upwards
KevC86Icon...19-05-2015 @ 07:35 
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Member 5141, 4209 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		Yowser thats a lot of singles.

Strong benching.
ThingIcon...19-05-2015 @ 21:57 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		19/05/15.


Light bench
Bar x 20
60 x 8
80 x 8
100 x 8
115 x 8
130 x 5
150 x 3
160 x 2
170 x 2

Close grip
130 x 6
130 x 6
135 x 6
135 x 6

Military press
40 x 10
60 x 6
80 x 6
80 x 6

Chest supported rows // hammer curls
70 x 10 // 20 x 10 EA
70 x 10 // 20 x 10 EA
70 x 10 // 20 x 10 EA

Chest supported flys
15 x 10
15 x 10

Comments
Nice easy session building up for a hopeful big time bench
ThingIcon...21-05-2015 @ 23:05 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		21/05/15
Afternoon session

Hip circle walks, side to side
2 minutes of walks
2 minutes of side to side's
3 x 10 goblet squat
Adductor work
Hip rolls with lacrosse ball

Squats
Bar x 10
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
180 x 1
180 x 2
180 x 3
190 x 2
200 x 1
210 x 1
170 x 5

Evening session

Paused Squats
Bar x 10
40 x 6
60 x 6
80 x 3
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5
120 x 8
120 X 8

Front squats paused
100 x 5
100 x 5
100 x 5

Comments
Having to split my training up into two sessions in squat day and maybe deadlift day in the rest of this plan. Running out of time Unhappy

Anyway squats felt great this afternoon was only suppose to go to 190 x 1 but really felt good so just went a little bit heavier with plenty left in the tank. Evening session was good too did some hip/flute trigger point stuff before I started helped a lot as the shed at home is cold take the wee stove a start to hear the place. Once I got going the squats felt good. front squat felt difficult though had to use the cross arm method couldn't get comfy in the clean position, going to have to get these back in training again
ThingIcon...22-05-2015 @ 22:18 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		22/05/15

Heavy bench
Bar x 10
40 x 10
60 x 10
80 x 10
100 x 8
115 x 5
130 x 6
150 x 3
150 x 3
150 x 3
170 x 1
1 175 x 1
1 180 x 1

Paused bench
130 x 2
130 x 2
130 x 2
130 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

Incline bench 8's
100 x 8
100 x 8
100 x 8

Banded shrugs
Green x 20
Green x 20
Green x 20

DBR -Kroc style
60 x 21 right
60 x 19 left

Comments
Nice bench session all done in 45 minutes
ThingIcon...25-05-2015 @ 15:54 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		25/05/15

Deadlift Reps
70 x 3
120 x 8
140 x 6
170 x 3
190 x 4
220 x 1 - felt good
240 x 1
260 x 1
170 x 3
170 x 3
170 x 3

Paused deadlift
170 x 3
170 x 3
170 x 3
190 x 3
190 x 3
190 x 3

Lat Pull Downs neutral bar
60 x 12
60 x 12
65 x 12
65 x 12

EZ bar curls on preacher bench
30 x 10
30 x 10
30 x 10

Comments
Well a little off today but once I got going things went well, plan was based on a 240 deadlift based on how I have been feeling so pleased to pull a 260 again (it's been a while) slow steady progress should see me hit a 280+ at the end of the year!!
ThingIcon...27-05-2015 @ 15:08 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		26/05/15

Light bench
Ba x 20
60 x 10
100 x 8
115 x 8
130 x 5
130 x 5
130 x 5

Close grip
100 x 20
100 x 15

Incline bench
80 x 10
80 x 10
80 x 10

Straight arm pull downs
30 x 12
30 x 12
30 x 12
30 x 12

Behind the head pull downs
50 x 10
50 x 10

Pull downs to chest bench grip width
50 x 12
50 x 12
50 x 12

Face pull with cable machine
1/4 stack x 20
1/4 stack x 20
1/4 stack x 20

DB curls
17.5 x 8 EA
17.5 x 8 EA
17.5 x 8 EA
20 x 6 EA
20 x 6 EA

Hammer curls
20 x 6 EA
20 x 6 EA
20 x 6 EA

Comments
Nice light session on bench hoping for a good heavy bench session on Friday
ThingIcon...27-05-2015 @ 22:34 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		27/05/15

Squats heavy session
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 3
140 x 3
160 x 3 - pleased we that been a while since I tripled that weight beltless
Belt on
170 x 2 felt fast
170 x 2
170 x 2
170 x 2
190 x 1
190 x 1
190 x 1
200 x 1
210 x 1
220 x 1 see vid
180 x 5

Paused Squats
150 x 5
150 x 5

Comments
Squats felt really good now i seem to have found a good position, wider stance and lower bar position, just feels better controlled!!
Plus been doing hip stuff and trying to improve the flexion in my lower back so everything seems to be clicking just now so fingers crossed..
The heavier weight with everything working felt good and not a daunting task or is this going to hurt.

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