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2020 Log of TREN

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IrishMarcIcon...20-01-2020 @ 21:24 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
AdamT said:
170x12 is frightening
I would be lucky to hit 115 for 12
It's mind boggling how powerful your bench is
You're obviously strong overall, but that bench?


I'm good a lying down pressy pressy. Good at pressy pressy in general tbh.
IrishMarcIcon...21-01-2020 @ 10:51 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
21-1-2020

Shoulder rehab

Bench press

60 x 10
60 x 10
100 x 10
100 x 10
140
150 x 6
150 x 6
160 x 5 (cut rest of working sets here and went to top set as right shoulder was niggling)
180 x 9
200 x 2

Will do some more rehab later, maybe some back work. Right shoulder was niggling yesterday during squats as well it's just gotta hold out for 2 more sessions.
IrishMarcIcon...22-01-2020 @ 14:25 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
22-1-2020

Shoulder rehab

Deadlift

100 x 5
100 x 5
100 x 5
140
180
Belt
220
260
5 cm blocks
260 x 5
280 x 5 (+10 kg PB)
IrishMarcIcon...24-01-2020 @ 10:31 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
24-1-2020

Shoulder rehab

Bench press

60 x 10
60 x 10
100 x 10
100 x 10
140
150 x 6
150 x 6
160 x 5
180 x 10 (miss on the 11th reps, Tie PB)
200 x 4 (spot on 5th rep)
220 x 1 (wanted a crack at 2 reps but I was just fried by this stage)

Pause Squat

60
100
140
180
220
belt
260 (tie PB)
240 x 5 (+3 rep PB, +10kg PB)

Great couple of blocks feeling good atm.
IrishMarcIcon...05-02-2020 @ 08:36 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
Mon 24-1-2020

Shoulder rehab

Squat

70 x 5
70 x 5
70 x 5
120
170
220
Belt
260

Wed 26-1-2020

Shoulder rehab

DB Bench press

30 x 10
30 x 10
30 x 10
IrishMarcIcon...05-02-2020 @ 08:44 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
Friday 31-1-2020

Testing day

Bodyweight 119kg (5am so probably a bit lighter)

Shoulder rehab

Squat

60 x 5
60 x 5
60 x 5
100
140
180
220
260
Belt
285 - weight easy but rushed it so made a bit of a c**t of it
295 - psyched up easier lift left me confident for next
305 - +5kg PB - very good lift unfortunately the highlight of the day

Bench Press

60 x 10
60 x 10
100 x 10
100 x 10
140
160
180
200 - solid lift but could tell I wasn't up to anything on the day
210 - ground through lock out, technically pretty decent but didn't have any more gass so left it

Deadlift

100 x 5
100 x 5
100 x 5
140
180
220
Belt
260
280 - good lift, no sticking point but felt bicep so elected to go straps to save any issues
300 - miss at knees, to be honest just pussied out poor mentality.
300 - got the lift, redeemed myself a PB total but also s**tty way to end a great training block

Training Total - 815kg (+15kg PB)

Deadlift after some talking with some of the lads in the gym think a wider stance might be the way going forward I had the strength for a 310-320 today but the sticking point off the floor f**ked me so that needs addressed in the next training block. Squat I am very happy with the 10s work really well for my squat. Bench press I was happy with the training leading in but I went to hard to late into the training cycle need to pull back 2-3 weeks in advance lift with lower RPEs and cleaner reps.

I missed the registration deadline for Irish IPF nationals so need to find another IPF come somewhere in the country to qualify for British this year. Means I need to pivot on my competition goals but overall goals remain the same.
IrishMarcIcon...05-02-2020 @ 14:51 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
5-2-2020

This part of training is the most fun when the weight is light and stuff is more like exercising than training

Shoulder rehab

Squat

60
100
140 x 10
140 x 10
140 x 10

Sumo deadlift

100 x 10
100 x 10
100 x 10

Dead bug

10kg x 10
10kg x 10
10kg x 10

Some more shoulder rehab
IrishMarcIcon...10-02-2020 @ 16:49 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
6-2-2020

Shoulder rehab

Feet up bench press

60 x 10
100 x 10
100 x 10
100 x 10

Close grip spotto press

100 x 10
100 x 10

Bench row

60 x 10
60 x 10
60 x 10

Military Press

50 x 10
50 x 10
50 x 10

Pull up (these felt s**t)

bw x 2
orange x 5
orange x 5
IrishMarcIcon...10-02-2020 @ 16:50 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
7-2-2020

Shoulder rehab

Squat

60
100
140 x 10
140 x 10
140 x 10

Deadlift

140 x 10
140 x 10
140 x 10

Didn't manage any more training this week because my old man was visiting and the Saturday gym session was too busy so couldn't sneak in any training.
IrishMarcIcon...10-02-2020 @ 16:50 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
10-2-2020

Shoulder rehab

Squat

70
110
150 x 10
150 x 10
150 x 10

Deadlift

120
160 x 10
160 x 10
160 x 10

Bird dog - 15 x 10 x 3
IrishMarcIcon...12-02-2020 @ 07:26 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
11-2-2020

Shoulder rehab

Feet up bench press

70 x 10
110 x 10
110 x 10
130 x 10

Close grip bench press

110 x 10
110 x 10

Bench row

60 x 10
60 x 10
60 x 10

Shoulder press

60 x 10
60 x 10
60 x 10

Pull up

bw x 4
bw x 3
bw x 3
IrishMarcIcon...12-02-2020 @ 10:20 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
12-2-2020

Shoulder rehab

Squats

70
110
150 x 10
150 x 10
150 x 10

Deads

120
160 x 10
160 x 10
160 x 10
200 x 1
240 x 1
240 x 1

Deads feeling good and squats are chewing up my legs, hopefully build up some nice momentum and go into a heavy 10s block and hit some decent numbers.
IrishMarcIcon...20-02-2020 @ 11:11 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
13-2-2020

Shoulder rehab

Feet up bench press

70 x 10
110 x 10
110 x 10
140 x 10

Pin press

110 x 10
110 x 10

Bench row

60 x 10
60 x 10
60 x 10

Incline press

70 x 10
70 x 10
70 x 10

Pull up

bw x 5
bw x 4
bw x 4
IrishMarcIcon...20-02-2020 @ 11:12 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
14-2-2020

Shoulder rehab

Squat

70
110
150 x 10
150 x 10
150 x 10

Deadlift

120
160 x 10
160 x 10
160 x 10

Dead bug

15 x 10
15 x 10
15 x 10
IrishMarcIcon...20-02-2020 @ 11:15 
no really Irish
Member 1196, 5713 posts
SQ 305, BP 230, DL 310
845.0 kgs @ 114kgs UnEq
15-2-2020

Shoulder rehab

Feet up bench press

70 x 10
110 x 10
110 x 10
145 x 10

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