2019 Log
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| JonA81 |  | ... | 09-07-2019 @ 09:08 |
 Member 2216, 2243 posts | 08.07.19 Squat 190 5x6 | ||
| JonA81 | | ... | 11-07-2019 @ 09:06 |
Member 2216, 2243 posts | 10.07.19 Bench 127.5 3x5, 2x4, 1x3, 4x1 Should have been 5x6, fatigue from mondays squats? Pin Bench 110 3x7 DB Press 25s x10 27.5s x5 30s x5 Cable Row 5x10 Pushdowns 3x10 | ||
| JonA81 | | ... | 15-07-2019 @ 08:52 |
Member 2216, 2243 posts | 13.07.19 Deadlift 220x1 - Hookgrip 220 5x6 Pin Squat 180x1 220x1 | ||
| JonA81 | | ... | 16-07-2019 @ 10:10 |
Member 2216, 2243 posts | 15.07.19 Squat 190x6 150x8 Pullups 7x1 Lat Pulldown 2x10 Face Pulls 3x10 Curls 4x8 DB Curls 3x6 | ||
| JonA81 | | ... | 18-07-2019 @ 09:31 |
Member 2216, 2243 posts | 17.07.19 Bench 130 2x4 Pin Press 115 2x7 2nd week of Bench going backwards, dont think im getting enough volume over the week. Going to add in some additional back off sets on the main movement on Wedensday and move the main assistance movement to Friday before Deads. Going to drop some of the accessory work also. | ||
| JonA81 | | ... | 23-07-2019 @ 08:49 |
Member 2216, 2243 posts | Cold/hayfever/bad chest all joined forces to f**k me up on Friday... 22.07.19 Squat w/belt & sleeves 202.5 4x4 First 3 sets moved well RPE 8ish, descents need to be a bit more controlled - getting knocked out of position hitting the bottom. 4th set total grind. 2ct Pause DL 207.5 5x3 all at 7-7.5RPE Pendlay Row 100 3x8 | ||
| JonA81 | | ... | 25-07-2019 @ 08:52 |
Member 2216, 2243 posts | 24.07.19 Bench 125 4x4 120 4x4 Bit sloppy, form needs some work. Mil Press 60 3x8 Rev Band Pullup 3x5 Curls 40 3x8 Pushdowns 40 3x8 Lateral Raise 3x10 Face Pulls 3x10 | ||
| JonA81 | | ... | 29-07-2019 @ 09:20 |
Member 2216, 2243 posts | 26.07.19 Bench - 2ct Pause 115 5x3 Deadlift 230 4x4 Low Pin Squat 195x1 - Too heavy! 180 4x3 | ||
| JonA81 | | ... | 01-08-2019 @ 08:44 |
Member 2216, 2243 posts | 27.07.19 Squat 210 4x4 2ct Pause Deadlift 215 5x3 Pendlay Row 105 3x8 31.07.19 Bench 130 4x4 125 4x4 Mil Press 62.5 3x8 Lat Pulldown 4x8 Lateral Raise 12.5s 3x8 Face Pulls 3x10 - at limit on these, need to be lying down or something to progress more H/Curls 10s x20 15s x10 20s x8 Pushdowns x20 x10 weight? x8 | ||
| JonA81 | | ... | 06-08-2019 @ 15:17 |
Member 2216, 2243 posts | 02.08.19 2ct Pause Bench 120 5x3 Deadlift 240 4x4 Pin Squat Up to 185x1 - Back totalled after deads. 05.08.19 Squat 217.5 x4, x1 210 x1 180x1 Bit s**t, stuck in traffic jam all afternoon may have contributed. 2ct Pause Deadlift 220 5x3 Pendlay Row 110 3x8 Pulldowns 2x10 H/Curls 10s x20 15s x10 20s x8 25s x6 | ||
| JonA81 | | ... | 08-08-2019 @ 09:02 |
Member 2216, 2243 posts | 07.08.19 Bench 135 4x4 130 2x4, 2x3, 1x2 - 5ct pause Mil Press 65 3x8 Pullups +Band 5x3 Pushdowns 5x10 | ||
| JonA81 | | ... | 12-08-2019 @ 12:14 |
Member 2216, 2243 posts | 09.08.19 Bench 2ct Pause 125 6x3 Deadlift 250 5x2 Low Pin Squat 185 5x1 | ||
| JonA81 | | ... | 13-08-2019 @ 08:35 |
Member 2216, 2243 posts | 12.08.19 Squat 230x1 195 2x3 Rusty on heavy singles, went up ok RPE9 ish. 2ct Pause DL 180 2x5 DB Bench 50s 2x5 Should drop some residual fatigue with the vol reduction. | ||
| JonA81 | | ... | 15-08-2019 @ 11:42 |
Member 2216, 2243 posts | 14.08.19 Bench 147.5 x1 137.5 2x3 120 2x5 - 2ct Pause Mil Press 72.5 2x5 N/G Pullups 2x3 Lat Pulldown 2x10 H/Curls x20, x10, x8, x6, x4 Pushdowns x20, x10, x8, x6, x4 Good session! | ||
| JonA81 | | ... | 19-08-2019 @ 09:10 |
Member 2216, 2243 posts | 16.08.19 Deadlift 260x1 230 2x3 2ct Pause Squat 155 2x5 | ||