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2012 - Greating the end of the world with a huge bench log.

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IrishMarcIcon2012 - Greating the end of the world with a huge bench log.04-01-2012 @ 18:42 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
2011 Lifting Goals

Unequipped

Bench - 210 kg - 202.5 kg (not achieved +12kg)
Squat - 270 kg - 260 (not achieved +18kg)
Deadlift - 300kg+ (not achieved +8kg)
Clean - Anything over 140kg (not achieved barley cleaned)
Snatch - Anything over 100kg (didn't snatch all year)
Overhead - 160kg+ (Achieved 160kg from the front)
Front Squat - 200kg (not achieved +12 kg)

Equipped

Didn't lift equipped.

2012 Goals.

Bench Press - 180x10, 190x5, 210+
Back Squat - 230x10, 240x5, 260x2+, 270+
Deadlift - 260x10, 280x5, 300+
Clean - 150+ Power would be cool
Overhead - 170+ push press

Get leaner in the early half of the year.
IrishMarcIcon...04-01-2012 @ 18:42 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
Post Edited: 04.01.2012 @ 20:24 PM by IrishMarc
Wednesday 4/1/2012

Back Squat

60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 5
180kg x 2
180kg x 2
90kg x 10
90kg x 10

Volume Load - 8,320

DB Setups

26kg 2x10

Left it here lower back was fatigued to hell obviously not used to volume anymore wanted to do some stiff leggs and machines will add them in next week. Groin felt better today still sore at the bottom when I push my knees out but it feels like it can be strengthened reasonably quickly.
baldtIcon...04-01-2012 @ 20:40 
Member 1589, 1219 posts
SQ 300, BP 260, DL 345
905.0 kgs @ 108kgs Eq
IrishMarc said:2011 Lifting Goals

Unequipped

Bench - 210 kg - 202.5 kg (not achieved +12kg)
Squat - 270 kg - 260 (not achieved +18kg)
Deadlift - 300kg+ (not achieved +8kg)
Clean - Anything over 140kg (not achieved barley cleaned)
Snatch - Anything over 100kg (didn't snatch all year)
Overhead - 160kg+ (Achieved 160kg from the front)
Front Squat - 200kg (not achieved +12 kg)

Equipped

Didn't lift equipped.

2012 Goals.

Bench Press - 180x10, 190x5, 210+
Back Squat - 230x10, 240x5, 260x2+, 270+
Deadlift - 260x10, 280x5, 300+
Clean - 150+ Power would be cool
Overhead - 170+ push press

Get leaner in the early half of the year.


looks like you didn't achieve anything commonwealth champ
baldtIcon...04-01-2012 @ 20:41 
Member 1589, 1219 posts
SQ 300, BP 260, DL 345
905.0 kgs @ 108kgs Eq
I think your 2012 goals will be easily reached sir
baldtIcon...04-01-2012 @ 20:52 
Member 1589, 1219 posts
SQ 300, BP 260, DL 345
905.0 kgs @ 108kgs Eq
actually you cheeky f**ker I have just read your goals, I shall provide some seasoning for you to suck my balls
IrishMarcIcon...04-01-2012 @ 21:26 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
baldt said:actually you cheeky f**ker I have just read your goals, I shall provide some seasoning for you to suck my balls


Until I have +1'd you into retirement I haven't achieved anything.
IrishMarcIcon...05-01-2012 @ 20:28 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
Thursday 5/1/2012

Bench Press (flat back bottom 3/4 reps)

60kg x 10
100kg x 10
130kg x 17
165kg x 5 (flat back full reps)
180kg x 1.5 (flat back full reps)
130kg x 12
120kg x 12

Volume Load - 7905

DB Standing Shoulder Press

22kg x 10
22kg x 10
22kg x 10
22kg x 8
22kg x 10

Lat Pulldown 5x10

DB pinwheel curl

34kg x 10
34kg x 10
34kg x 10

Chest Supported Row - 2x20
Cable Shoulder Press - 2x20
Cable Curl - 3xfailure
IrishMarcIcon...07-01-2012 @ 17:37 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
Saturday 7/1/2012

Deadlift

bar warm-up
60kg x 10
100kg x 5
140kg x 5
180kg x 3
200kg x 12 (lungs gave out not strength)
240kg x 5 (felt decent)
Belt on
260kg x 2 (no so good)
Belt Off
230kg 2x1 (alternating grips)
200kg 2x2 (alternating grips)

Volume - 7,720 kg

Stiff Legged Deadlift

170kg x 10
170kg x 10
170kg x 10

Cheat Shrug

80kg x 10
120kg x 10
120kg x 10

GHB Sit Ups - bw 4x10
mrstruanIcon...07-01-2012 @ 17:41 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
very strong work bro. myron gains indeed.
paddymc1986Icon...07-01-2012 @ 18:27 
Avatar
dieting is not the way to go
Member 1539, 5526 posts
SQ 330, BP 230, DL 350
910.0 kgs @ 135kgs UnEq
good luck with the goals mate
baldtIcon...07-01-2012 @ 19:34 
Member 1589, 1219 posts
SQ 300, BP 260, DL 345
905.0 kgs @ 108kgs Eq
all the volume
IrishMarcIcon...08-01-2012 @ 22:56 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
Cheers gents my body is a train wreck of doms atm so hopefully I'm doin something right.
davycummingsIcon...08-01-2012 @ 23:09 
Avatar
he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
727.0 kgs @ 118kgs UnEq
Strong start to the year mate
IrishMarcIcon...09-01-2012 @ 17:27 
no really Irish
Member 1196, 5877 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
davycummings said:Strong start to the year mate


Cheers Davy.

Monday 9/1/2012

Strict Press

bar x 10
60kg x 10
90kg x 15
110kg x 3
130kg x 2 (+1 rep PB)
95kg x 6
80kg x 6

DB Bench Press

28kg x 10
28kg x 10
28kg x 10
18kg x 10
18kg x 10

CG Pulldown 5x10

Decent session but didn't have a lot of time, shoulder was completely knackered after the 130 so I had to drop my DB weight. Traps are in all new wonderful kinds of agony from cheat shrugs.
ursusIcon...09-01-2012 @ 17:32 
Avatar
Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
Always strong in here Marc ,great lifting

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