2017 - Training Log

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JonA81		2017 - Training Log	02-01-2017 @ 13:51
Member 2216, 2243 posts	Well 2016 was a pretty good year for me. 2nd at British Seniors (120+ Equipped). 1st at All Englands (120 equipped) Silver at Western Euros (120+ equipped). Selected for 4 Nations (had to drop out of this one). Not much progress on lifts. 2.5kg on raw bench. 7.5kg on equipped squat. 5kg on equipped bench. Goals for 2017:- 700+ raw total. (250/160/290) 800+ equipped total. (300/200/300)

JonA81		...	02-01-2017 @ 13:56
Member 2216, 2243 posts	02.01.17 Hi Bar Squat 60 x5 100 x2 120 2x10 130 2x8 145 2x6 Got the lungs burning a bit. Bench 60 x5 95 2x10 105 2x8 No real plan yet.

JonA81		...	04-01-2017 @ 19:48
Member 2216, 2243 posts	Post Edited: 04.01.2017 @ 19:48 PM by JonA81 04.01.17 Bench 60 x5 95 x5 107.5 x3 122.5 x2 140 5x2 140 x5 +Ram Hi Inc DB Press 25s 4x8 Lever Row 4x8 Dips 2x5 NG Pullups 3x2 Pulldowns 3x8

JonA81		...	06-01-2017 @ 20:27
Member 2216, 2243 posts	06.01.17 Deadlift 60 x3 100 x2 140 x1 160 x1 180 x1 220 x1 247.5 5x1 +10ct hold on last Hi Bar Squat 60 x3 100 x1 120 x3 142.5 x3 167.5 5x3 Hack Squat Machine (plate weight) 120 3x6 Seated Calf Raise 3x6 Side Bends 3x6

JonA81		...	09-01-2017 @ 20:40
Member 2216, 2243 posts	09.01.17 Bench 60 x3 100 x3 120 x2 142.5 3x2 142.5 2x1 +Ram 142.5 x6, x4 Hi Inc DB Press 27.5 4x8 Cable Row 4x8 Dips 2x6 Pulldowns 3x8 H/Curls 3x6

JonA81		...	11-01-2017 @ 21:28
Member 2216, 2243 posts	Post Edited: 11.01.2017 @ 21:28 PM by JonA81 11.01.17 Squat Up to 215 x1 Defecit DL 195 5x3 Green Band GMs 4x8 Crap.

Appetite		...	13-01-2017 @ 10:00
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Nice work so far. Whats the weight class going to be?


JonA81		...	13-01-2017 @ 12:37
Member 2216, 2243 posts	125kg at the moment, no plans to diet.

JonA81		...	13-01-2017 @ 20:08
Member 2216, 2243 posts	13.01.17 Bench 60 x10 100 x5 130 x1 145 x1 150 x1 142.5 x2 135 x3 127.5 x4 120 x5 CG Bench 100 3x6 DB Seated Press 30 x8 32.5 x6 35 x4 25 x10 Lat Pulldown 3x8

JonA81		...	16-01-2017 @ 20:43
Member 2216, 2243 posts	16.01.17 Squats 70 x3 120 x3 170 x3 180 x3 175 4x3 7ct Pause Sq 160 x1 170 x1 180 x1 185 x1 Leg Press 210 5x5 Cardio - Cross Trainer 5 mins moderate 2x 20/10s intervals 5 mins cooldown Trying to control decent on squats a bit more, tech has been crap recently. Cardio may stay in if it means work capacity increases, will see.

JonA81		...	17-01-2017 @ 15:00
Member 2216, 2243 posts	17.01.17 Bench - 1ct Pause 60 x3 100 x3 120 x3 130 x3 135 x3 125 2x3 Bench - 7ct Pause 100 x1 110 x1 120 x1 130 x1 140 x1 Dips 3x5

JonA81		...	18-01-2017 @ 21:06
Member 2216, 2243 posts	18.01.17 Meadows Row 5x8 up to 60k - 10k jumps Deadstop DB Row 50 x8 55 x8 60 x8 NG Lat Pulldown 50 2x12 Wide Grip Lat Pulldown 80 2x8 DB Shrug 30 x12 40 x12 50 x12 Curls 30 x8 40 x8 50 x4 H/Curls 10s 2x10 Cardio - Cross Trainer 5 mins moderate 3x 20/10s intervals 5 mins moderate Bodybuilding, no smirking lol.

JonA81		...	19-01-2017 @ 18:11
Member 2216, 2243 posts	19.01.17 Pin Press 60 x3 100 x3 120 x3 130 x3 125 2x3 Bench 100 x5 110 x5 115 x5 112.5 x5 Seaten OHP 60 3x5

JonA81		...	20-01-2017 @ 20:35
Member 2216, 2243 posts	20.01.17 Deadlifts 70 x3 110 x1 150 x1 190 x1 230 x3 222.5 4x3 Deadlift 2" Blocks 230 3x2 Horrible height to pull from! DOH RDL 110 5x5 Cardio - Cross Trainer 5 mins moderate 3x 20/10s intervals 5 mins moderate

JonA81		...	23-01-2017 @ 21:28
Member 2216, 2243 posts	23.01.17 Squats 60 x5 100 x5 140 x5 185 x5 180 x5 180 x5 Pause Squat - 5ct 160 x2 170 x2 180 x2 185 x2 Leg Press 220 x5 260 x5 300 x5 340 x5 380 x5

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