View All Posts: shaun_kelly1993
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| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 29-04-2014 @ 09:53 | ||
| Deadlifts: 240kg x 6r 4" Block pulls: 260 x 6r 2" Deficit deadlifts: 220kg x 6r Then some general assistance work | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 28-04-2014 @ 13:11 | ||
| Bench Press : 1 x 130/140/150, 2 x 140kg x 7r Spoto Press: 2 x 130 x 8r Incline Dbell: 3 x 55's x 10r Bench (rep out): 130 x 10r Squats: 1 x 200/215kg, 3 x 180 x 3r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 23-04-2014 @ 09:38 | ||
| Squats: 200/220/235kg x 1r (no belt), 3 x 225kg x 5r Paused squats: 5 x 190kg x 5r (no belt & 3 sec count pause) Stiff leg deadlifts (standing on 4" box): 8r x 150/170/190kg. Narrow grip chins: 4 x bw x 10r Ab rollouts: 4 x 12r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 23-04-2014 @ 09:31 | ||
| Eventually got to my deadlift session and was feeling s**t! However everything felt really good: Dedlifts: 225kg x 8r 4" block pulls: 245kg x 8r 2" deficit pulls: 205kg x 8r High bar close stance oly Squats: 3 x 175kg x 10r Bent over rows: 4 x 105 x 8r Shrugs: 4 x 60kg dbells x 12r (long hold at top) | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 23-04-2014 @ 09:28 | ||
| Had to switch upper body assistance with deadlift this week as my usual gym was shut and the alternative gym wasn't really equipped for block pulls etc. Military press: 4 x 100kg x 8r Bench Press: 1x6x85, 1x5x102.5, 2x4x120, 2x3x127.5, 2x2x135, 1x2x145, 2x2x135, 2x3x127.5, 1x4x120, 1x5x102.5, 1x6x85 Bent over rows: 4 x 100 x 12r Front raise: 4 x 12r Face pulls: 4 x 12r Shrugs: 4 x 12r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 23-04-2014 @ 09:24 | ||
| Bench: 2 x 132.5kg x 8r Spoto Press: 2 x 125kg x 10r Incline bench press: 3 x 100kg x 10r (paused reps) Bench press: rep out - 125kg x 12r (touch & go) Squats: 200kg, 210kg x 1r, 3 x 170kg x 3r (competition form, signals etc) Lat pulldowns: 3 x 12r Rear delt fly's: 3 x 12r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 15-04-2014 @ 11:36 | ||
| Squats: 1 x 210, 225kg, 3 x 215kg x 5r Pause squats (no belt): 5 x 180kg x 5r Stiff leg deadlifts: 10 x 150/170/190kg Chins: 4 x bw x 10r Leg raises: 3 x 20r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 14-04-2014 @ 12:16 | ||
| Bench press: 1x5x85, 1x5x102.5, 2x4x120, 2x3x127.5, 2x2x135, 2x3x127.5, 1x4x120, 1x5x102.5, 1x6x85 Military press: 3 x 80kg x 12r Seated behind neck press: 2 x 100kg x 8r Seated dumbell press: 3 x 40kg's x 8r Front raise: 3 x 12 Side raise: 3 x 12r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 14-04-2014 @ 12:01 | ||
| Squats: 6 x 140 x 2 Power cleans: 5 x 90 x 5 High pulls: 5 x 120 x 5 Box jumps: 4 x 8r Band abduction: 3 x 20r 20 min uphill walk | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 14-04-2014 @ 11:56 | ||
| Deadlift: 215kg x 10r 4" block pull: 235kg x 10r 2" deficit: 185 x 10r Front squat: 3 x 140 x 8r Rear delt fly': 4 x 12r Shrugs: 4 x 12r | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 10-04-2014 @ 09:38 | ||
Post Edited: 10.04.2014 @ 19:28 PM by shaun_kelly1993 Bench Press: 1 x 100/120/140kg, 2 x 110kg x 12rSpoto Press: 2 x 100kg x 12r Close grip bench press (paused): 2 x 90kg x 12r Incline bench press (paused): 2 x 100kg x 12r Fly's: 3 x 20r (light) Tricep pushdowns: 3 x 20r (light) First full bench session in about 5/6 weeks so took it easy and shoulder felt brilliant, very confident of getting a big bench in south africa now. | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 08-04-2014 @ 15:24 | ||
| 285 DEAD https://www.facebook.com/photo.php?v=10153957731260471&set=p.10... 272.5 SQUAT https://www.youtube.com/watch?v=VIvCRsnsNXU&feature=youtu.be | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 08-04-2014 @ 13:51 | ||
| thanks mate Okay first session back just went light to blow the cob webs off: Squats: 3 x 170kg x 10r (no belt) Pause squats: 5 x 145kg x 5r (no belt) Stiff leg DL: 10 x 100/120/140kg (no belt) Chins: 3 x bw x 8r Ab rollouts: 4 x 12r Nice easy one to get back into the swing of things. | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 07-04-2014 @ 15:41 | ||
| cheers mate, will be starting my new cycle tonight and will post my workout shortly, will be nice and easy today just to get over the stiffness and so i'm ready to hit it hard next week! | |||
| » Road to IPF worlds South Africa (with a pit stop at the YNE on the way) (Go to post) | 06-04-2014 @ 17:47 | ||
| Okay saturday's comp went well, didn't go all out as im saving some in the tank for the worlds but it went as follows: Squat: 245kg, 260kg, 272.5kg Bench (didn't push this lift): 150kg, 160kg, 165kg easy Deadlift: 260kg, 275kg, 285kg easy again All in all a good day totalled 722.5kg, comp pb but i know that i have another 10kg in the bench and deadlift and possibly another 5 in the squat come June. | |||