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2021 - More cowbell

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IrishMarc		...	06-08-2021 @ 13:58
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Friday 6-8-2021 Shoulder conditioning Deadlift 60 100 140 180 220 x 3 240 260 280 x 2 - missed third as didn't want to pull through since back still smoked 180 x 3 180 x 3 180 x 3 180 x 3 180 x 3 180 x 3 Bench unrack and 5 sec hold 160 x 5 160 x 5 160 x 5 Bench press 140 x 8 140 x 8 140 x 8 160 x 1 180 x 1 200 x 1 All issue free more or less. Good place to start next block of training
IrishMarc		...	01-09-2021 @ 21:54
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Monday 30-8-2021 Squat 60 100 140 180 220 240 260 210 x 6 210 x 6 Heel drop 20cm 15kg x 10 EL 25cm 15kg x 10 EL 25cm 15kg x 10 EL
IrishMarc		...	01-09-2021 @ 21:57
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Tuesday 31-8-2021 Deadlift 70 120 170 210 250 290 310 315 (+5kg PB) RDL (pause at sticking point) 170 x 8 170 x 8 170 x 8
IrishMarc		...	01-09-2021 @ 22:00
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	NOTE - this session last week I managed bench 180 x 9 180 x 9 180 x 8 Which is a PB for flat sets at 180, but I was training too heavy and overloading shoulder so changing the program from this week 1-9-2021 Bench press - unrack and hold for 5 sec, perform full rep after 3rd hold, hold a top 60 x 3 + 1 press 100 x 3 + 1 press 140 x 3 + 1 press 160 x 3 + 1 press 180 x 3 + 1 press 200 x 3 + 1 press Bench press - slow eccentric, controlled press to unload rotator cuff 160 x 8 160 x 8 160 x 8 Bench row - slow lower 60 x 10 80 x 10 80 x 10 80 x 10 Incline press 60 x 8 60 x 8 60 x 8 100 x 2 - just testing the waters Chin up controlled bw x 3 bw x 2 bw x 1
IrishMarc		...	04-09-2021 @ 15:20
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Thursday 4-9-2021 Pause Squat 60 100 140 180 210 230 x 3 Squat 190 x 6 190 x 6 190 x 6 Heel drop 35cm, 5kg x 6 EL 35cm, 5kg x 6 EL 40cm, 5kg x 3 EL - PB for depth
IrishMarc		...	04-09-2021 @ 15:23
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Friday 3-9-2021 Pause deadlift 70 120 170 210 250 270 - no straps heaviest so far 290 x 2 - fail on 3, paused too long 290 x 1 Deadlift 230 x 6 230 x 6 Bench unrack and hold, +1 paused rep on 3rd 60 x 3 + 1 100 x 3 + 1 140 x 3 + 1 160 x 3 + 1 180 x 3 + 1 200 x 3 + 1 Bench press 160 x 8 160 x 8 160 x 8 Bench row 60 x 10 80 x 10 80 x 10 80 x 10

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