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milsyIcon...16-02-2012 @ 23:38 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
big49ersfan said:u still doing strongman at ur house?


Think you mite have me mixed up with the other milsy (sparrow) who trains at osg/home ?
milsyIcon...17-02-2012 @ 21:03 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Well let's just call tnite an awsome session and there will be a video to follow worked up to a heavy single in squat today and ended up with a massive pb!

180x3
205x1
225x1
245x1
255x1 pb!!!!!
260x1 pb!!!!!!!

Ab work
Biceps work
JackRevansIcon...17-02-2012 @ 21:04 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
thats an immense pb well done!
brownbearIcon...17-02-2012 @ 21:04 
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Morrisons - rump - 7
Member 2206, 11578 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
milsy said:Well let's just call tnite an awsome session and there will be a video to follow worked up to a heavy single in squat today and ended up with a massive pb!

180x3
205x1
225x1
245x1
255x1 pb!!!!!
260x1 pb!!!!!!!

Ab work
Biceps work


you animal milsy, f**king nailed it!
BenvieIcon...17-02-2012 @ 21:07 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monster squat mate, very nice.
GATESIcon...17-02-2012 @ 21:10 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
Well done mate hard work paid off now to start it again not far too 600lb now
milsyIcon...17-02-2012 @ 22:00 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Thanks for the comments guys the 600lb is in site just gotta stick to the plan and not pick up any injuries along the way
slimsimIcon...17-02-2012 @ 22:03 
My asshole is not watertight.
Member 2926, 6051 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
260.......BOOOOOMMM!!! get the vid up mate. Brilliant squatting tonight.
Luke27Icon...18-02-2012 @ 19:36 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
your progress had been so good! 30kg on your squat in under a year!!
milsyIcon...20-02-2012 @ 22:23 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
So my squat is where I want it now just gotta maintain now its time to up my bench as I think theres plenty more there if I focus on it

Squats 6x4x145 Beltless

Flat bench various warm ups

150x1
155x1
157.5x1
160x1
162.5x1

3x3x140

Floor press legs flat close grip
6x120
4x120
2x120

Facepulls
3x12

Lying reverse crunch
3x10
milsyIcon...22-02-2012 @ 21:52 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Nice easy session tnite
Floor press legs flat close grip

10 sets of triples with 120kg first 3 sets felt lazy but afterset 6 felt like I could throw the bar

Squats belted
2x180
2x200
2x220
2x230

Banded pull throughs with monster band
4x20

Call it a day
GATESIcon...22-02-2012 @ 22:04 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
Nice work that mate. You never bother with 4 and 5 board close grip bench?
FazcIcon...22-02-2012 @ 22:08 
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Sports an extremely muscular arse.
Member 38, 6253 posts
milsy said:So my squat is where I want it now just gotta maintain now its time to up my bench as I think theres plenty more there if I focus on it


Very sensible.

The rep/set scheme you used, that looked a lot like Smolov Base cycle. Is that right?
milsyIcon...23-02-2012 @ 18:25 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Fazc said:
Very sensible.
The rep/set scheme you used, that looked a lot like Smolov Base cycle. Is that right?


correct im a big fan of the smolov base template find it good to break through any sticking points
milsyIcon...23-02-2012 @ 18:26 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
GATES said:Nice work that mate. You never bother with 4 and 5 board close grip bench?


i would deffo throw them in my training but unfortunately we dont have boards at my place mite have to knock so up in future

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