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| JonA81 |  | ... | 20-06-2016 @ 20:05 |
 Member 2216, 2243 posts | Post Edited: 20.06.2016 @ 22:05 PM by JonA81 20.06.16Bench 60 x3 100 x3 140 5x3 Lat Pulldown 70 4x8 Lateral Raise 2x12 Dips 2x5 H/Curls 3x12 Pushdowns 3x12 Tired and hungover. | ||
| JonA81 | | ... | 20-06-2016 @ 20:05 |
Member 2216, 2243 posts | Post Edited: 20.06.2016 @ 22:44 PM by JonA81 DP | ||
| ChrisMcCarthy | | ... | 21-06-2016 @ 10:09 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | JonA81 said: 650 is my best in comp total, I went 8/9 that day too. Best in comp lifts - 665 but weren't done at the same time. All time PB total - 687.5 again not done at the same time. Cool - 657 looks pretty damned promising then! | ||
| JonA81 | | ... | 22-06-2016 @ 20:37 |
Member 2216, 2243 posts | 22.06.16 Deadlift - 90s rest 120 x1 160 x1 200 x1 252.5 8x1 - tough towards the end, new tech has less leg drive than old but lock out is better. Squat +Blue Bands 70 x3 120 x3 170 2x3 - big grind on last rep here 160 2x3 Left it at that. Will do some COC squeezing later, closing the #2 again now. | ||
| JonA81 | | ... | 24-06-2016 @ 20:16 |
Member 2216, 2243 posts | 24 06.16 Bench 60 x3 100 x2 140 x1 150 x2 152.5 3x1 100 x10 - feet up max grip Pullups 2x2 Lat Pulldown 3x8, 1x10 Lateral Raise 2x12 H/Curls 4x8 Pushdowns 2x12 | ||
| JonA81 | | ... | 26-06-2016 @ 13:30 |
Member 2216, 2243 posts | 26.06.16 Squats 60 x2 100 x2 140 x2 180 x1 210 x1 232.5 x2 232.5 2x1 Deadlifts+ Red Band 60s rest 60 x1 100 x1 140 x1 180 x1 220 6x1 220 6x1 - band off, 15s hold on final single Decline Situps 2x10 Green Band Ab Pulldown 2x10 Side Bends 2x15 Confidence building, not sure if 232x2 is a PB but it ain't far off. | ||
| JonA81 | | ... | 27-06-2016 @ 20:42 |
Member 2216, 2243 posts | 27.06.16 Bench 60 x3 100 x3 120 x1 137.5 4x4 - Tweaked shoulder at some point here. 105 x7 BB Row Up to 175 x1 165 x2 155 x4 145 x6 Pullups x3 3x3 +Red Band Pushdowns 3x10 H/Curls 3x10 | ||
| JonA81 | | ... | 29-06-2016 @ 21:53 |
Member 2216, 2243 posts | 29.06.16 Deadlift 70x1 120 x1 160 x1 200 x1 240 x1 267.5 5x1 - hold on last Box Squat + Green Bands 70x3 120 x2 130 x2 140 x2 150 x2 160 x2 Ab Pulldown - Green Band 5x10 | ||
| JonA81 |  | ... | 01-07-2016 @ 19:06 |
Member 2216, 2243 posts | Post Edited: 04.07.2016 @ 16:56 PM by JonA81 01.07.16Bench 60 x3 100 x3 120 x1 140 x1 147.5 9x1, 1xf - knobhead going for a long pause Press 60 2x8 Lat Pulldown 5x6 Lateral Raise 2x10 H/Curls 2x10 Smith Tri Ext 3x8 | ||
| JonA81 | | ... | 03-07-2016 @ 12:07 |
Member 2216, 2243 posts | 03.07.16 Squats 100 x3 120 x3 140 x1 180 x1 220 x1 235 4x1 - planned a touch more volume and more convincing execution but an unplanned overnight 'water cut' scuppered that. Deadlift 60 x1 100 x1 140 x1 180 x1 220 x1 240 9x1 - 10s hold on final single | ||
| JonA81 | | ... | 04-07-2016 @ 19:52 |
Member 2216, 2243 posts | 04.07.16 Bench 60 x3 100 x3 140 x1 145 x3 152.5 x2 - PB! 160xf - not there today BB Row 100 4x8 Lateral Raise 2x10 Pullups 3x2 Probably should have gone for a single with 155 or 157. | ||
| Billwest | | ... | 04-07-2016 @ 20:05 |
Member 541, 4902 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 04.07.2016 @ 20:05 PM by Billwest JonA81 said:[ 235 4x1 - planned a touch more volume and more convincing execution but an unplanned overnight 'water cut' scuppered that. Hmm!  you leave that unexplained and speculation will run riot.Oh and great benching | ||
| JonA81 | | ... | 04-07-2016 @ 20:17 |
Member 2216, 2243 posts | Billwest said: Hmm! you leave that unexplained and speculation will run riot.Oh and great benching Oh, I had the trots. 6lb down overnight lol. I wanted 5 lifts with maybe a double on the 1st set but I had more important things to worry about (tactical clenching). | ||
| JonA81 | | ... | 06-07-2016 @ 20:26 |
Member 2216, 2243 posts | 06.07.16 Deadlift 70 x1 120 x1 160 x1 200 x1 225 10x1 - 45s rest Squat 70 x3 120 x3 160 x3 190 x3 192.5 x3 195 x3 197.5 x3 Ab Pulldown 4x10 Collar Holds 50kg 3xf Definitly feeling over-reached, everything sluggish. Mock comp on sunday, confident I can add to total from last month. | ||
| JonA81 | | ... | 08-07-2016 @ 19:06 |
Member 2216, 2243 posts | 08.07.16 Bench 60 x3 100 x3 125 4x3 Front Raise/Side Raise/Press 3x10 Lat Pulldown 3x10 H / Curls 2x10 Tri Ext 2x12 | ||