2013 - New Year New Thread Same Old Same
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IrishMarc25/01/13 @ 16:45
25/01/2013
bw - 96.9
Deadlifts
70kg x 5
120kg x 3
160kg x 2
200kg x 2
230kg x 1
Belt On
250kg x 6 (+1 rep PB...?)
250kg x 4
250kg x 2
3 inch deficit deadlift
120kg x 5
160kg x 3
210kg x 2
Belt On
240kg x 2
Circuit 4 laps
GHB Sit Ups x 10 / Latpulldown x 10 / Wg seated row x 10
bw - 96.9
Deadlifts
70kg x 5
120kg x 3
160kg x 2
200kg x 2
230kg x 1
Belt On
250kg x 6 (+1 rep PB...?)
250kg x 4
250kg x 2
3 inch deficit deadlift
120kg x 5
160kg x 3
210kg x 2
Belt On
240kg x 2
Circuit 4 laps
GHB Sit Ups x 10 / Latpulldown x 10 / Wg seated row x 10
IrishMarc28/01/13 @ 21:31
Cheers Neil and Simeon.
Monday 28/01/2013
bw - 98kg
Back Squat (RSM - 7)
60kg x 5
110kg x 2
160kg x 1
180kg 6 sets of 2
Belt On
220kg x 2
Strict Press
70kg x 5
100kg x 7
Belt On
120kg x miss
90kg x 10
CG Bench Press
bar x 10
60kg x 10
100kg x 5
140kg x 5
DB Shoulder Press - 27.5kg 3x10
SLDL - 110kg 4x8
Leg Lift Variations - 4x15
Monday 28/01/2013
bw - 98kg
Back Squat (RSM - 7)
60kg x 5
110kg x 2
160kg x 1
180kg 6 sets of 2
Belt On
220kg x 2
Strict Press
70kg x 5
100kg x 7
Belt On
120kg x miss
90kg x 10
CG Bench Press
bar x 10
60kg x 10
100kg x 5
140kg x 5
DB Shoulder Press - 27.5kg 3x10
SLDL - 110kg 4x8
Leg Lift Variations - 4x15
IrishMarc30/01/13 @ 00:38
Easyone today
29/1/2013
Deadstop chest to bar pull ups
bw x 7
bw x 5
bw x 5
Lat Pulldown - 5x10
WG Row Paused - 3x10
29/1/2013
Deadstop chest to bar pull ups
bw x 7
bw x 5
bw x 5
Lat Pulldown - 5x10
WG Row Paused - 3x10
IrishMarc31/01/13 @ 17:12
31/01/2013
bw - 97.8 kg
Back Squat
bar x 5
60kg x 5
100kg x 2
140kg x 2
160kg x 1
180kg 6 sets of 6
GHB sit ups - 3x10
Notes - easier than the 6x5 workout but still pretty tough.
bw - 97.8 kg
Back Squat
bar x 5
60kg x 5
100kg x 2
140kg x 2
160kg x 1
180kg 6 sets of 6
GHB sit ups - 3x10
Notes - easier than the 6x5 workout but still pretty tough.
IrishMarc31/01/13 @ 21:01
IrishMarc31/01/13 @ 21:28
IrishMarc01/02/13 @ 16:08
Post Edited: 01.02.2013 @ 16:09 PM by IrishMarc
1/2/2013bw - 98kg
Deadlift
120kg x 3
170kg x 2
200kg x 1
240kg x 1
Belt On
265kg x 3 (tie PB think 4 was there but I will spare you the excuses)
265kg x 2
265kg x 2
265kg x 1 (longest rep of my life)
Deficit 3"
170kg x 2
220kg x 2
Belt On
250kg x 2 (+1 rep PB)
GHB sit Ups - 4x10
mrstruan03/02/13 @ 19:26
IrishMarc03/02/13 @ 20:50
Post Edited: 03.02.2013 @ 20:50 PM by IrishMarc
AndyCoupe said:Really strong mate!!
Cheers andy
mrstruan said:f**king hell Marc, some mighty deadlifting. how long to go in this block of training now?
cheers strooby. 1 week left of this deadlift block. Got planned for next 4 weeks.
wk 1 - 270 2x3 (or 6 reps made up in sets) - 260kg x 1 or 2 deficit
wk 2 - 215 2x12 - 270x1 deficit
wk 3 - 230 2x10 - 270+ deficit?
wk 4 - Scottish divisional unequipped.
Then will take an easy week and reset my training for august/september
IrishMarc04/02/13 @ 20:39
Monday 4/2/2013
Set 5
bw - 98
Back Squat
70kg x 5
110kg x 2
145kg x 2
180kg 6 sets of 2
Safety Squat bar squat
bar x 10
65kg x 5
105kg x 3
145kg x 3
185kg x 2
Internal/External rotation - band 3x10
GHB Sit Ups - bw 4x10
Reverse hypers against band - 4x10
Set 5
bw - 98
Back Squat
70kg x 5
110kg x 2
145kg x 2
180kg 6 sets of 2
Safety Squat bar squat
bar x 10
65kg x 5
105kg x 3
145kg x 3
185kg x 2
Internal/External rotation - band 3x10
GHB Sit Ups - bw 4x10
Reverse hypers against band - 4x10
IrishMarc05/02/13 @ 22:09
Cheers Neil,
Tuesday 5/2/2013
bw - 99
Strict Press
bar x 10
50kg x 10
80kg x 5
100kg x 8 (+1 rep)
120kg x miss (very close)
95kg x 6
CG Pullups (strict)
bw x 10
bw x 8
Thumb up lat raise - 5kg 5x10
Ab roll out - 5x10
Delt Machine - 3x10
Machine Shoulder Press - 3x10
Tuesday 5/2/2013
bw - 99
Strict Press
bar x 10
50kg x 10
80kg x 5
100kg x 8 (+1 rep)
120kg x miss (very close)
95kg x 6
CG Pullups (strict)
bw x 10
bw x 8
Thumb up lat raise - 5kg 5x10
Ab roll out - 5x10
Delt Machine - 3x10
Machine Shoulder Press - 3x10
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