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5/3/1

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wjmxm21Icon...04-05-2013 @ 00:21 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Close Grip
60 x 3
80 x 3
100 x 3
120 x 3
135 x 3 PB

Bench
*With Slingshot*
60 x 10
100 x 10
115 x 3
147.5 x 5

Bit more weight there on the top set, don't think i could manage 3 sets at that weight though. 150 x 5 is my PB and i'm about 6kg lighter than when i did it

Incline and flyes to finish
wjmxm21Icon...05-05-2013 @ 01:37 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
60 x 3
80 x 3
100 x 3
120 x 5
140 x 3
165 x 5 PB

Form was poor on top set, very backy
wjmxm21Icon...05-05-2013 @ 18:20 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Just a bit of work on log on no food

Log
70
80
90

Took belt off here as i felt like it was restricting me
90 x 1 f2
80 x 3
70 x 5

Beltless definately was better, cleans were snappier and presses were better

Grip on the log was awful, on the 2nd rep of 90 completely lost most of it out of my hand, think i was holding on with 2 fingers so just tried monging the press, lost it near the top.
wjmxm21Icon...12-05-2013 @ 01:35 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Thursday

Deadlift
60 x 3
100 x 3
140 x 1
180 x 1
220 x 1
255 x f

15" Deadlift
140 x 1
180 x 1
220 x 1
265 x 1 PB

15" Needs to be stronger, that's why the 255 is stalling at the knees. Plenty of speed off floor

Today

Close Grip
60 x 3
80 x 3
100 x 3
120 x 3

Incline
60 x 5
80 x 5
100 x 5
110 x 5

Finished with some flyes

Today's session wasn't very productive as i'm still pissed Grin lack of food, and dehydrated. I wanted to get something done though. I need to stop spending soo much time in the pubTongue
wjmxm21Icon...15-05-2013 @ 23:56 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Stiff Leg Deadlift
60 x 3
100 x 3
140 x 3
180 x 3
220 x 3 PB

Farmers Deadlift (Side handle Deadlift)
200 x 3
240 x 3
280 x 1
wjmxm21Icon...18-05-2013 @ 01:35 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Close Grip
60 x 3
80 x 3
100 x 3
125 x 5 PB

Incline
60 x 5
80 x 5
100 x 5
110 x 5

Finished off with flyes

Last session before a deload, plan on hitting the events heavy though as i have Wales Most Powerful Man in 5 weeks.
wjmxm21Icon...22-05-2013 @ 21:38 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
60 x 3
80 x 3
100 x 3
115 x 5
130 x 3
140 x 5

Not really heavy just concentrated on my form

Farmers Holds
*long holds*
20
60
100

Going to attempt 110 next week for a long hold
wjmxm21Icon...23-05-2013 @ 16:31 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Log
40 x 3
60 x 3
80 x 1
90 x 3

Cleans felt heavy after squats yesterday, still not much leg drive in the log though. Managed the 3 reps, should be good for 5 in the comp with a bit more practice.

Seated Strict Press
bar x 3
40 x 3
60 x 3
80 x 5
80 x 5
80 x 5

Finished off with some flyes and pressups
wjmxm21Icon...28-05-2013 @ 20:53 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Stiff Leg Deadlift
60 x 3
100 x 3
140 x 3
180 x 3
200 x 3

Farmers Deadlift
200 x 3
240 x 8
DomRedshawIcon...28-05-2013 @ 20:56 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
trainings looking good mate. some nice rep PBs recently
wjmxm21Icon...28-05-2013 @ 21:01 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 28.05.2013 @ 21:02 PM by wjmxm21
DomRedshaw said:trainings looking good mate. some nice rep PBs recently


Cheers, they are the key to improving your 1 rep's i feel, along with working on your weaknesses
Doing 5/3/1 taught me that Grin
spam_upIcon...28-05-2013 @ 21:04 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
good stuff, which comp you doing pal?
wjmxm21Icon...28-05-2013 @ 21:08 
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improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
spam_up said:good stuff, which comp you doing pal?


Wales most powerful man 2013
23rd of June 2013

The K2 gym
Newlands Avenue Brackla Industrial Estate
Bridgend
CF31 2AL

Novice class
1. Car Deadlift(approx 200kg) (75seconds)

2. 110kg Farmers head to head 20m (75seconds

3. Loading medley 15m loading onto 48" platform 50kg sandbag, 80kg sandbag, 110kg sandbag and 100kg steel block. (90seconds)

4. Log floor to overhead for reps. 90kg (75seconds)

5. Yoke head to head 260kg 20m (75seconds)

6. 120kg stone over yoke 48" (75seconds)
spam_upIcon...28-05-2013 @ 21:15 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
looks alreet that pal!
wjmxm21Icon...30-05-2013 @ 01:08 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Close Grip
60 x 3
80 x 3
100 x 3
120 x 3

Incline
60 x 5
80 x 5
100 x 5

Finished with some flyes

BW 96kg

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