2018 - DIEL?
| JonA81 |  | ... | 22-05-2018 @ 13:52 |
 Member 2216, 2243 posts | 17.05.18 Power Clean 60 3x5 Hammer Hi-Row 40x12 80x12 100x12 80x12 Leg Curls 4x15 Ill again, bit of food poisoning this time lol 21.05.18 Seated DB Press 25s 3x12 Incline Press 70x10, x7, x5 60x10 Probably too steep an incline here. Side Laterals 10s 5x15 Pushdowns 40? 5x20 Cable Curls 40x10 45x10 50x10 Soundtrack - | ||
| JonA81 | | ... | 25-05-2018 @ 08:22 |
Member 2216, 2243 posts | 23.05.18 Pause Squat n/belt 112.5x5 130x4 152.5x3 170x2 177.5x1 187.5x1 197.5x1 Leg Ext 4x20 Band Adductors? 4x15 Walking Lunge bar 2x20 Single Leg Press 2x20 24.05.18 Deadlift w/belt 120x5 150x4 180x3 210x2 240x1 255x1 265x1 BB Row 60x8 100x8 120x8 140x6 GMs 100x5 120x5 140x5 Curls 4x10 Soundtrack | ||
| JonA81 | | ... | 31-05-2018 @ 09:42 |
Member 2216, 2243 posts | 29.05.18 Seated Press 65 3x5 Bench 80x5 92.5x4 110x3 120x2 127.5x1 135x1 145x1 RPE10 - dissapointingly tough Hang Pulls 65x8 85x8 105x8 120x8 145x8 Dips 3x8, 1x13 Curls 4x8 | ||
| Billwest | | ... | 31-05-2018 @ 13:32 |
Member 541, 5334 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Hey Jon, maybe now would be a good time to get back on the Hepburn program for bench that you ran a couple of years ago. That seemed to work well | ||
| JonA81 | | ... | 01-06-2018 @ 13:23 |
Member 2216, 2243 posts | Post Edited: 01.06.2018 @ 14:37 PM by JonA81 Billwest said:Hey Jon, maybe now would be a good time to get back on the Hepburn program for bench that you ran a couple of years ago. That seemed to work well This is a good idea, can I cram all the working sets into the time available though... M 1. Squat - Hepburn 8x2-3 - 200kg 2. Bench - Hepburn 8x2-3 - 130kg 3a. Bench - Hepburn 3x6-8 - 100kg 3b. Leg Press - 5x10 W 1. Deadlift - Hepburn 8x2-3 - 230kg 2. SLDL - Hepburn 5x3-5 - 200kg 3. Lats 5x10 4a. Curls 4x8 4b. Pushdowns 4x8 Th 1. Bench - Hepburn 8x2-3 - 130kg 2a. Seated Press - Hepburn 5x3-5 - 75kg 2b. Rows 5x10 3. Dips 5x10 4. Front Raise 5x10 Sounds like a plan. | ||
| Billwest | | ... | 01-06-2018 @ 17:49 |
Member 541, 5334 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | On squats and deads too? That'll be tough! | ||
| JonA81 | | ... | 04-06-2018 @ 22:21 |
Member 2216, 2243 posts | Billwest said:On squats and deads too? That'll be tough! Not too bad, done in an hour 20. I was a bit off on starting numbers though. Glad I dropped them. 04.06.18 Squats w/belt 60x2 100x2 140x2 180 8x2 Bench paused 60x2 100x2 120 8x2 Bench - wide grip, paused, flatback 100 3x6 Leg Press 180 5x10 Can see shoulders grumbling with so many self hand offs. Awkward to get the bar out without doing a quarter press from a s**t position on the racks available. Will have to start interacting with other people in the gym. | ||
| Billwest | | ... | 04-06-2018 @ 22:56 |
Member 541, 5334 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Interacting with other people in the gym Jon? Good god no, you have to maintain standards  | ||
| JonA81 |  | ... | 04-06-2018 @ 23:15 |
Member 2216, 2243 posts | Billwest said:Interacting with other people in the gym Jon? Good god no, you have to maintain standards Everyones ok holding boards, but ask for a handout and all you hear is how bad their backs are. Spotting on squats is out too, last time i tried it fella on one side decided to give the bar a helping hand and nearly did me a mischief. | ||
| JonA81 | | ... | 06-06-2018 @ 22:19 |
Member 2216, 2243 posts | 06.06.18 Deadlift 220 8x2 SLDL straps/no belt 180 5x3 Cable Row 5x10 Calf Raise 5x10 Cable curl 4x8 Push downs 4x8 | ||
| JonA81 | | ... | 07-06-2018 @ 21:53 |
Member 2216, 2243 posts | 07.06.18 Bench 60x3 100x3 120 8x3 Seated Press 75 5x3 BB Row 60 5x10 Dips 2x10, 1x8 F/Raise 3x10 | ||
| JonA81 | | ... | 11-06-2018 @ 23:09 |
Member 2216, 2243 posts | 11.06.18 Squat w/belt 60x2 100x2 140x2 180 8x3 Bench - Comp Grip, paused 60x2 100x2 125 8x2 Bench - Wide grip, flat back paused 100 3x7 Leg Press 200 5x10 | ||
| JonA81 | | ... | 14-06-2018 @ 09:41 |
Member 2216, 2243 posts | 13.06.18 Deadlift w/belt 60x1 100x1 140x1 180x1 220 8x3 SLDL 180 2x4 Back tweak on second set  Lat Pulldown 3x10 H/Curls 6s up rack | ||
| JonA81 | | ... | 14-06-2018 @ 21:06 |
Member 2216, 2243 posts | 14.06.18 Bench 60x3 100x3 125 4x2 125 4x4 Clean and press 75 x4, x3, 3x4 CS Row 4x8 Hay fever f**king bad today, face swollen and itchy, eyes and nose streaming. | ||
| JonA81 | | ... | 19-06-2018 @ 23:54 |
Member 2216, 2243 posts | 19.06.18 Squat w/belt 185 8x2 Bench - paused 130 8x2 Wide Grip Paused 100 3x8 Leg Press 210 5x10 | ||
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