jon1234
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jon123413/05/14 @ 07:10
Yeh i tend to get stuck because I work up in weight. Its also a mental thing. 205 for next dead session it is.
Squats each set alternating w 10 x 22kg fatgrips reverse curls
70 x 5
90 x 5
110 x 5
120 x 5
130 x 5
150 x 5
felt good these all deep and fast..
deficit SLDLs from platform alternating w 10 x 22kg fatgrips reverse curls
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
then finger curls and BB holds for grip
Squats each set alternating w 10 x 22kg fatgrips reverse curls
70 x 5
90 x 5
110 x 5
120 x 5
130 x 5
150 x 5
felt good these all deep and fast..
deficit SLDLs from platform alternating w 10 x 22kg fatgrips reverse curls
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
then finger curls and BB holds for grip
jon123414/05/14 @ 08:16
Bench
60 x 5 w fatgrips
80 x 5 w fatgrips
95 x 5 w fatgrips
105 x 5
110 x 3
115 x 2
90 x 10
90 x 10
70 x 10
70 x 10
70 x 10
OHP alternating with sets of 10 x 25kg bb reverse curl
40 x 10
50 x 10
60 x 8
70 x 3
60 x 5 w fatgrips
80 x 5 w fatgrips
95 x 5 w fatgrips
105 x 5
110 x 3
115 x 2
90 x 10
90 x 10
70 x 10
70 x 10
70 x 10
OHP alternating with sets of 10 x 25kg bb reverse curl
40 x 10
50 x 10
60 x 8
70 x 3
jon123416/05/14 @ 06:40
Deads
70 x 5
90 x 5
120 x 5
140 x 5
160 x 5
180 x 1
200 x 1
205 x 1pb
Yeh it actually went up pretty quick 200 was just a mental block..210 maybe next week
Box Squats alternating with 10 x 27kg fatgrip bb reverse curls
70 x 5
90 x 5
100 x 5
110 x 5
120 x 5
finger curls, bb holds for grip work
70 x 5
90 x 5
120 x 5
140 x 5
160 x 5
180 x 1
200 x 1
205 x 1pb
Yeh it actually went up pretty quick 200 was just a mental block..210 maybe next week
Box Squats alternating with 10 x 27kg fatgrip bb reverse curls
70 x 5
90 x 5
100 x 5
110 x 5
120 x 5
finger curls, bb holds for grip work
jon123418/05/14 @ 10:08
OHP alternate each set with 10 fatgrips reverse curls @27kg
50 x 5
60 x 5
70 x 5
80 x 2
85 x 1
90 is not far off, which would be a step nearer the big 95kg BW milestone
Bench
70 x 10 then 10 x finger curls @27kg
70 x 10 then "
70 x 10 then "
70 x 10 then "
70 x 10 then "
curl bro machine
25 x 10
30 x 10
35 x 10
40 x 8
25 x 10
25 x 10
50 x 5
60 x 5
70 x 5
80 x 2
85 x 1
90 is not far off, which would be a step nearer the big 95kg BW milestone
Bench
70 x 10 then 10 x finger curls @27kg
70 x 10 then "
70 x 10 then "
70 x 10 then "
70 x 10 then "
curl bro machine
25 x 10
30 x 10
35 x 10
40 x 8
25 x 10
25 x 10
jon123420/05/14 @ 06:50
Post Edited: 20.05.2014 @ 06:51 AM by jon1234
Squat alternating each set w 10 x fatgrips bb reverse curl @27kg70 x 5
90 x 5
110 x 5
120 x 3
140 x 3
160 x 3 found last one hard not great form
160 x 1
Deadlift DOH alternating w 10 x finger curls @ 27kg
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
its odd always one lift out of the 3 seems to lag, its squats turn atm..
jon123421/05/14 @ 06:23
Bench
60 x 5 w fatgrips
80 x 5 w fatgrips
90 x 3 w fatgrips
100 x 3 w fatgrips
115 x 3
120 x 2
120 1
100 x 8
90 x 7
80 x 7
eh not feeling so strong today
OHP alternate w 10 x 27kg bb reverse curl w fatgrips
40 x 10
45 x 10
47.5 x 10
47.5 x 10
47.5 x 10
then 27kg finger curls alternate with curl grip bb holds
60 x 5 w fatgrips
80 x 5 w fatgrips
90 x 3 w fatgrips
100 x 3 w fatgrips
115 x 3
120 x 2
120 1
100 x 8
90 x 7
80 x 7
eh not feeling so strong today
OHP alternate w 10 x 27kg bb reverse curl w fatgrips
40 x 10
45 x 10
47.5 x 10
47.5 x 10
47.5 x 10
then 27kg finger curls alternate with curl grip bb holds
jon123423/05/14 @ 10:09
Dead
70 x 5 DOH
90 x 5 DOH
110 x 5 DOH
120 x 5
130 x 3
150 x 3
170 x 5
180 x 3
happy with this as top set was planned only 170 x 3
Front Squat
50 x 5
70 x 5
90 x 5
110 x 5
Boxing 45mins
70 x 5 DOH
90 x 5 DOH
110 x 5 DOH
120 x 5
130 x 3
150 x 3
170 x 5
180 x 3
happy with this as top set was planned only 170 x 3
Front Squat
50 x 5
70 x 5
90 x 5
110 x 5
Boxing 45mins
jon123426/05/14 @ 02:25
OHP alternating with 10 x fatgrips reverse curls @ 27kg
40 x 5
50 x 3
60 x 3
70 x 3
75 x 2
80 x 1
Bench alternating with 10 x finger curls @ 27kg
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
40 x 5
50 x 3
60 x 3
70 x 3
75 x 2
80 x 1
Bench alternating with 10 x finger curls @ 27kg
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
jon123427/05/14 @ 07:02
Squat
50 x 5
90 x 5
110 x 5
120 x 3
130 x 5
150 x 3
170 x 1
Deads
110 x 10 DOH happy with that grip must be going up
110 x 10
110 x 10
110 x 10
110 x 10
5 sets of 10 x curlbro machine 30kg alternating with 10 x fatgrips 27kg bb reverse curls
50 x 5
90 x 5
110 x 5
120 x 3
130 x 5
150 x 3
170 x 1
Deads
110 x 10 DOH happy with that grip must be going up
110 x 10
110 x 10
110 x 10
110 x 10
5 sets of 10 x curlbro machine 30kg alternating with 10 x fatgrips 27kg bb reverse curls
jon123428/05/14 @ 06:28
bench
60 x 5 w fatgrip
80 x 5 w fatgrip
90 x 3 w fatgrip
100 x 5
110 x 3
120 x 1
125 x 1
100 x 10
60 x 10
Front Squat each set alternate 10 x 27kg bb rev curl
60 x 5
80 x 5
100 x 5
110 x 5
120 x 3
then bb holds for grip
60 x 5 w fatgrip
80 x 5 w fatgrip
90 x 3 w fatgrip
100 x 5
110 x 3
120 x 1
125 x 1
100 x 10
60 x 10
Front Squat each set alternate 10 x 27kg bb rev curl
60 x 5
80 x 5
100 x 5
110 x 5
120 x 3
then bb holds for grip
jon123430/05/14 @ 06:25
Dead
70 x 5
110 x 5
120 x 3
140 x 5
160 x 3
180 x 1
200 x 1
210 x 1pb since i train alone i get in a rut and dont push it enough, need a kick up the arse..looked thru my log ive been sitting at t same weights for awhile
Box Squat
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
Bench lockouts from pin 12
100 x 5
120 x 5
130 x 5
140 x 3
140 x 3
130 x 5
120 x 5
70 x 5
110 x 5
120 x 3
140 x 5
160 x 3
180 x 1
200 x 1
210 x 1pb since i train alone i get in a rut and dont push it enough, need a kick up the arse..looked thru my log ive been sitting at t same weights for awhile
Box Squat
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
Bench lockouts from pin 12
100 x 5
120 x 5
130 x 5
140 x 3
140 x 3
130 x 5
120 x 5
jon123402/06/14 @ 03:33
Post Edited: 02.06.2014 @ 03:34 AM by jon1234
OHP40 x 10
50 x 5
60 x 5
70 x 3
80 x 1
85 x 1
Deads DOH
70 x 5
90 x 5
110 x 5
120 x 3
140 x f damn
Boxing 40mins heavy bag and speedbag
jon123403/06/14 @ 06:14
Squat
5 x 70
5 x 80
5 x 90
5 x 110
DOH Dead alternating w 10 x 27kg fatgrip reverse curls
90 x 10
90 x 10 caned my back for some reason so swapped to SLDL
90 x 10
90 x 10
90 x 10
OHP
70 x 5
70 x 5
70 x 5
70 x 5
5 x 70
5 x 80
5 x 90
5 x 110
DOH Dead alternating w 10 x 27kg fatgrip reverse curls
90 x 10
90 x 10 caned my back for some reason so swapped to SLDL
90 x 10
90 x 10
90 x 10
OHP
70 x 5
70 x 5
70 x 5
70 x 5
jon123404/06/14 @ 06:21
Post Edited: 04.06.2014 @ 06:21 AM by jon1234
Bench each set alternating w 10 x 30kg bb rev finger curls60 x 8 fatgrips
90 x 5 fatgrips
100 x 5 fatgrips
110 x 5
110 x 5
90 x 7
60 x 10 fatgrips
60 x 10 fatgrips
OHP each set alternating w 10 x 30kg bb fatgrip reverse curls
40 x 10
50 x 10
60 x 8
70 x 3
60 x 8
50 x 8
40 x 8 forearms pretty fried after this
curl bro machine 3 x 10 up to 30kg
jon123410/06/14 @ 06:06
Squat
70 x 5
100 x 5
120 x 3
140 x 5
150 x 4f fell forward and bar came crashing down onto the safety bars. 160 x 5 as a top set was delusional. Resetting everything once more.
Front squat
70 x 5
80 x 5
90 x 5
100 x 5
70 x 10
Deads
50 x 5
70 x 5 caned my back lower back real sore kind of in the kidney area..wtf.
Curlbro machine
20 x 10
20 x 10
20 x 8
20 x 8
20 x 8
70 x 5
100 x 5
120 x 3
140 x 5
150 x 4f fell forward and bar came crashing down onto the safety bars. 160 x 5 as a top set was delusional. Resetting everything once more.
Front squat
70 x 5
80 x 5
90 x 5
100 x 5
70 x 10
Deads
50 x 5
70 x 5 caned my back lower back real sore kind of in the kidney area..wtf.
Curlbro machine
20 x 10
20 x 10
20 x 8
20 x 8
20 x 8
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