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JonA81		...	29-04-2016 @ 20:01
Member 2216, 2243 posts	29.04.16 Bench 60x5 100 x5 122.5 x10 BB Row 120x10 140x8 150x6 Lateral Raise 15s x10 17s x8 20s x6 Lat Pulldown 60 x10 70 x8 75 x6 H/Curls 2x6
JonA81		...	01-05-2016 @ 14:06
Member 2216, 2243 posts	Post Edited: 01.05.2016 @ 14:06 PM by JonA81 01.05.16 Squats 60x2 100x2 140x2 180x1 200x1 210 x5 210 x4 210 x4 Deadlift 70x1 120x1 160 x1 200 x1 245 x4 245 x3 Thumbless DOH Holds 120 3x10s
JonA81		...	03-05-2016 @ 19:50
Member 2216, 2243 posts	03.05.16 Bench 60 x5 100 x3 120 x2 132.5 2x6 132.5 1x5 BB Row 120 x8 130 x6 140 x6 Lateral Raise 17s x6 20s x6 22.5s x6 Lat Pulldown 65 x6 75 x6 80 x6 H/ Curl 2 x15 Pushdowns 50reps
JonA81		...	06-05-2016 @ 20:16
Member 2216, 2243 posts	06.05.16 Bench 70 x3 110 x3 130 x1 135 4x4 BB Row 110 x10 120 x10 130 x8 140 x6 Lateral Raise 20s x6 22s x6 25s x4 10s x10 Lat Pulldown 60 x6 70 x6 80 x6 Busy at work so missed a squat session and not had a decent feed in a couple of days.
JonA81		...	08-05-2016 @ 11:12
Member 2216, 2243 posts	08.05.16 Squats 70 x3 110 x3 150 x3 190 x1 217.5 x3 220 x3 222.5 x3 - had to re-rack and adjust for the 3rd rep Rack DL 110 x6 150 x6 190 x1 230 x1 270 x1 240 2x6 Decline Situps 3x10 Side Bends 2x12
JonA81		...	09-05-2016 @ 19:46
Member 2216, 2243 posts	09.05.16 Bench 60 x3 100 x3 120 x1 130 x3 135 x3 140 x3 Machine Row x10 x10 x8 x6 Lateral Raise 2 x10 2 x8 Lat Pulldown 2 x12 2 x10 Curls 4x12 Pushdowns 4x12 Nothing too exciting today.
JonA81		...	11-05-2016 @ 20:23
Member 2216, 2243 posts	11.05.16 Squats 60 x2 100 x2 140 x2 180 x1 210 x1 222.5 x3 232.5 x1 Deadlift 60 x1 100 x1 140 x1 180 x1 220 x1 255 x3 260 2x1 Scraped by on minimum programmed numbers. Wasnt forcing knees out early enough on squats and fatigue killed initial leg drive on deads.
JonA81		...	13-05-2016 @ 20:35
Member 2216, 2243 posts	13.05.16 Bench 60 x3 100 x3 120 x1 135 x3 140 x3 147.5 x2 BB Row - strict paused 60 x10 70 x10 80 x8 90 x6 Lateral Raise 10s x12 12s x12 15s x10 17s x8 Pulldown x 12 x 12 x 10 x 8
JonA81		...	15-05-2016 @ 10:59
Member 2216, 2243 posts	15.05.16 Squats 70 x3 120 x1 160 x1 200 x1 220 x1 240 2xf Deadlift 190 x4 195 x4 205 x2 Decline Situps x10 +5kg 2x10 +10kg x5 Side Bends 3 x12 Bit off today, fatigue from all the 90%+ work recently maybe?
JonA81		...	16-05-2016 @ 17:30
Member 2216, 2243 posts	16.05.16 Bench 70 x3 100 x2 120 x1 140 x1 150 x1 157.5 x1 - PB! proper grind 112.5 3x6 - Max width grip BB Row - pause at top 70 x10 80 x10 90 x8 100 x6 Lat Pulldown 50 2x12 Lateral Raise 7s 2x12 12 weeks out from All Englands, new plan as of this week. Will be building up to a monthly mock comp and include more singles. Deadlift training will be a bit more prevalent than it has been, radial/ulnar joint has been feeling ok, but still umming and arring over alt grip/hook grip.
JonA81		...	18-05-2016 @ 19:40
Member 2216, 2243 posts	18.05.16 Deadlift 70 x1 110 x1 150 x1 190 x1 232.5 10x1 - 60s rest Alt grip feeling ok. 3ct Pause Squat 75 x3 125 x3 175 6x3 Dec. Situps 2x10
JonA81		...	20-05-2016 @ 19:21
Member 2216, 2243 posts	20.05.15 Bench 60 x5 100 x5 120 x1 127.5 5x4 Press 60 3x8, 1x6 CS Row 4x12 Face pulls 4x12 DB Curls 4x12 Pushdowns 4x12
JonA81		...	23-05-2016 @ 20:49
Member 2216, 2243 posts	23.05.16 Squat 60 x3 100 x3 140 x3 180 x1 200 5x4 Deadlift 202.5 15x1 - 45s rest Bench 60 x5 100 x5 120 x1 130 x1 135 3x3 137.5 x3 140 x3
JonA81		...	25-05-2016 @ 19:45
Member 2216, 2243 posts	25.05.16 Deadlift 70 x1 120 x1 160 x1 200 x1 247.5 8x1 - 60s rest Final single got stuck on my legs just shy of lockout. Talc needed for next time. Squat 70 x2 120 x2 160 x2 185 x1 205 5x2 - these were all pretty rough. Minimum volume here. Decline Situps 2x10 Side Bends 2x10 Plate Pinch 2x20kg - 2x15s, 1x20 Bit of fatigue from the 3 lift session on monday, nothing to worry about.
EllD90		...	25-05-2016 @ 20:44
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	Good effort on that bench PB.

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