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Operation 700 - Get better at deadlift or cripple myself trying
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IrishMarc28/10/16 @ 15:42
Rodger said:This journal needs front squat vids 
No one needs to see that! I'll put a vid up when I do 200, which I have been trying to knock off the strength to do list for the guts of 6 years!
IrishMarc01/11/16 @ 20:23
Tuesday 1-11-2016
Deadlift
70
120
160
200
Belt
240
280
310 (+10 kg PB)
270 x 3
270 x 3
Bench Press
60
100
140 x 3
140 x 3
180 x 3
180 x 3
210 x 2 (+10 kg PB)
180 x 3
180 x 3
Squat
60
100
140
180
Belt
220
260
Pull up
bw +5 x 8
bw +5 x 4
bw +5 x 2
Deadlift
70
120
160
200
Belt
240
280
310 (+10 kg PB)
270 x 3
270 x 3
Bench Press
60
100
140 x 3
140 x 3
180 x 3
180 x 3
210 x 2 (+10 kg PB)
180 x 3
180 x 3
Squat
60
100
140
180
Belt
220
260
Pull up
bw +5 x 8
bw +5 x 4
bw +5 x 2
ChrisMcCarthy01/11/16 @ 22:31
IrishMarc13/11/16 @ 23:34
Not been up to date with this.
Saturday 5th November 2016
Squat
60
100
140
180
Belt
220
260
300 F
260x4
220x3
Deadlift
180 x 3
180 x 3
180 x 3
180 x 3
Bench press
60
100 x 10
100 x 10
100 x 10
140 x 3
140 x 3
140 x 3
160 x 13.... hilarity on 14.
Row x 10 x 3
Tuesday 8th Nov
s**tty hotel gym.
Db bench 20x10x3
Db row 20x10x3
Db shoulder press 15x10x3
Some abs
Bit of swimming.
Next week s**t load of walking and beer.
Saturday 5th November 2016
Squat
60
100
140
180
Belt
220
260
300 F
260x4
220x3
Deadlift
180 x 3
180 x 3
180 x 3
180 x 3
Bench press
60
100 x 10
100 x 10
100 x 10
140 x 3
140 x 3
140 x 3
160 x 13.... hilarity on 14.
Row x 10 x 3
Tuesday 8th Nov
s**tty hotel gym.
Db bench 20x10x3
Db row 20x10x3
Db shoulder press 15x10x3
Some abs
Bit of swimming.
Next week s**t load of walking and beer.
IrishMarc15/11/16 @ 21:59
Monday 14-11-16
Squat
60
100 x 3
100 x 3
150 x 3
150 x 3
190 x 3
190 x 3
150 x 3
150 x 3
100 x 3
Rdl
100 x 8
100 x 8
100 x 8
Bench
60
100 x 3
100 x 3
100 x 3
140 x 3
140 x 3
140 x 3
160 x 3
100 x 3
Pull down x10 x 3
Row x 10 x 3
Squat
60
100 x 3
100 x 3
150 x 3
150 x 3
190 x 3
190 x 3
150 x 3
150 x 3
100 x 3
Rdl
100 x 8
100 x 8
100 x 8
Bench
60
100 x 3
100 x 3
100 x 3
140 x 3
140 x 3
140 x 3
160 x 3
100 x 3
Pull down x10 x 3
Row x 10 x 3
IrishMarc17/11/16 @ 18:48
Thursday 17-11-2016
Bw - 118.5 :|
Squat
120 x 3
120 x 3
120 x 3
170 x 3
170 x 3
Belt
220 x 3
220 x 3
220 x 3
Trying slightly lower bar feels really good with 120 and weird with 220, fell forward on set 2 of 220 rep 3 had to do a pause squat to get my balance back.
Deadlift
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
No Strap
210 x 1
Belt
250 x 1 (felt really good)
290 x 1 (not so good, hips shot up, need to spend a bit more practice time with 220-240).
Bench Press (paused)
110 x 3
110 x 3
110 x 3
110 x 3
160 x 3
160 x 3
160 x 3
180 x 3
Will try suqeeze in another session tomorrow, similar fair just lighter.
Bw - 118.5 :|
Squat
120 x 3
120 x 3
120 x 3
170 x 3
170 x 3
Belt
220 x 3
220 x 3
220 x 3
Trying slightly lower bar feels really good with 120 and weird with 220, fell forward on set 2 of 220 rep 3 had to do a pause squat to get my balance back.
Deadlift
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
No Strap
210 x 1
Belt
250 x 1 (felt really good)
290 x 1 (not so good, hips shot up, need to spend a bit more practice time with 220-240).
Bench Press (paused)
110 x 3
110 x 3
110 x 3
110 x 3
160 x 3
160 x 3
160 x 3
180 x 3
Will try suqeeze in another session tomorrow, similar fair just lighter.
IrishMarc22/11/16 @ 12:05
Monday 21-11-2016
Deadlift
70
120
170 x 3
170 x 3
200 x 3
200 x 3
220 x 3
220 x 3
260 x 1
280 x 1
300 x 1 (grinder!)
Squat
60
100
140
180 x 3
180 x 3
180 x 3
180 x 3
Belt
220 x 3
220 x 3
260 x 3
Paused Bench Press
60
100
140 x 3
140 x 3
140 x 3
140 x 3
180 x 3
200 x 3 (PB)
200 x 3 (not paused/vid)
Deadlift
70
120
170 x 3
170 x 3
200 x 3
200 x 3
220 x 3
220 x 3
260 x 1
280 x 1
300 x 1 (grinder!)
Squat
60
100
140
180 x 3
180 x 3
180 x 3
180 x 3
Belt
220 x 3
220 x 3
260 x 3
Paused Bench Press
60
100
140 x 3
140 x 3
140 x 3
140 x 3
180 x 3
200 x 3 (PB)
200 x 3 (not paused/vid)
IrishMarc22/11/16 @ 14:39
IrishMarc23/11/16 @ 23:24
wed 23-11-2016
squat
60
100
140
180 x 3
180 x 3
180 x 3
180 x 3
Belt
220 x 1
deadlift paused
180 x 3
180 x 3
180 x 3
cg bench
60
100 x 3
100 x 3
130 x 3
130 x 3
row x 10 x 3
squat
60
100
140
180 x 3
180 x 3
180 x 3
180 x 3
Belt
220 x 1
deadlift paused
180 x 3
180 x 3
180 x 3
cg bench
60
100 x 3
100 x 3
130 x 3
130 x 3
row x 10 x 3
IrishMarc25/11/16 @ 14:16
Post Edited: 25.11.2016 @ 14:22 PM by IrishMarc
Friday 25-11-2016Squat
bar
70
120
170
Belt
220
270
270
170x3
Deadlift
170
170
210
Belt
250
280
Bench Press Paused to commands
60
100
140
180
200
All felt pretty good and coming off Monday I'm happy with that. Have the 4 nations next weekend so just gonna take it easy next week couple of volume sessions then go for it saturday.
IrishMarc25/11/16 @ 19:48
ChrisMcCarthy25/11/16 @ 22:37
IrishMarc29/11/16 @ 20:37
Cheers chris it's got tenacity
29-nov-2016
Squat
70
120
160
200
Belt
230
260 (so easy)
Bench Press
60
100
140
180
200 (long pause)
Done, that will prob be me now till saturday I might do some light stuff thursday but up to second last warm up on sq and bn.
29-nov-2016
Squat
70
120
160
200
Belt
230
260 (so easy)
Bench Press
60
100
140
180
200 (long pause)
Done, that will prob be me now till saturday I might do some light stuff thursday but up to second last warm up on sq and bn.
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