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JonA81		...	01-12-2016 @ 13:18
Member 2216, 2243 posts	01.12.16 Deadlift up to 172.5 x3 197.5 x3 222.5 x5 OH Press up to 60 x3 67.5 x3 75 x6
JonA81		...	05-12-2016 @ 19:43
Member 2216, 2243 posts	Proper session! 05.12.16 Bench - Max Legal grip, 1ct paused 77.5 x5 92.5 x5 110 x8 110 3x5 110 x7 Seated Press 40 x8 50 x8 60 x8 70 x4 60 x4 BB Row - hold at top 60 4x8 H/Curls 15s 4x12 Pushdown 4x12
JonA81		...	08-12-2016 @ 20:21
Member 2216, 2243 posts	08.12.16 Squat - Sleeves, belt 100 x5 120 x3 140 x2 167.5 5x5 Deadlift - T&G, straps 110 x3 140 x3 160 5x5 Leg Ext 4x8 Leg Curl 4x8 Calf Raise 4x8 Squats were in squat shoes; i remember why I stopped using these for raw squats now, calves are a bit painful. Work capacity is shocking atm.
JonA81		...	08-12-2016 @ 21:17
Member 2216, 2243 posts	Post Edited: 08.12.2016 @ 21:21 PM by JonA81 Well this has been fun for the last half hour, does anyone else get these weird visual scotoma things after squatting? https://en.wikipedia.org/wiki/Scintillating_scotoma?wprov=sfla1 http://i.imgur.com/mbW2UZY.jpg
JonA81		...	09-12-2016 @ 13:38
Member 2216, 2243 posts	09.12.16 Bench - Max Grip 1ct Pause 77.5 x3 102.5 x2 110 x2 125 x2 140 4x1 +RAM 140 2x5 Lat Pulldown 4x8 Cable Row 4x8 DB Rear Delts 4x12
JonA81		...	18-12-2016 @ 14:03
Member 2216, 2243 posts	18.12.16 No plan atm just trying out a few things. Hi Box Squat 100 x3 140 x3 180 x3 190 x3 200 x3 210 x2 Low Box Squat 140 3x5 Front Squat 60 3x5 Band GMs Green 4x8 Leg Curls 4x8
JonA81		...	19-12-2016 @ 19:57
Member 2216, 2243 posts	19.12.16 Bench - Paused 60 x5 100 x3 125 x3 135 x3 127.5 5x3 Dips Bw x5 +10 x5 +15 x3 Bw 2x5 Pulldowns 4x8 Cable Row 2x10 H/Curls 2x10
JonA81		...	21-12-2016 @ 18:59
Member 2216, 2243 posts	21.12.16 Squat 70 x5 120 x2 160 x2 200 x4 Deadlift 120 x1 160 x1 - DOH PB possibly 200 x1 240 1x2, 2x1 Front Squat 70 3x5 Green Band GMs 4x8 Band Pulldown Ab 2x20 Squats were ok felt like I could squeeze a few more reps out. Deadlifts were s**t, forgotten how to lol.
JonA81		...	23-12-2016 @ 21:02
Member 2216, 2243 posts	Post Edited: 23.12.2016 @ 21:02 PM by JonA81 23.12.16 Bench 60 x5 100 x3 130 x1 142.5 x1 145 x1 147.5 x1 150 x1 150 x3 - 2 board Pin Press 130 3x2 - 3ct pause 130 x1 - 10ct pause Dips 5x5 DB Row 2x10 Pulldowns 3x8
JonA81		...	29-12-2016 @ 12:45
Member 2216, 2243 posts	29.12.16 Squats 60 x5 100 x3 140 x3 180 x2 200 x2 200 4x1 Bench 60 x5 110 x3 140 x3 150 x1 Dips 2x5 Viking Press up to 110x1 Squats were crap, Xmas plus going to a different gym for a change made 200 feel like 300. Bench felt decent.

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