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SawyersIcon...13-03-2018 @ 16:46 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Bench
80kg x 8, 8, 8
SawyersIcon...14-03-2018 @ 18:20 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Run: 90 seconds
Bike: 90 seconds
Run: 3 mins
Bike: 3 mins

2 rounds.
SawyersIcon16th16-03-2018 @ 18:11 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Post Edited: 16.03.2018 @ 18:21 PM by Sawyers
Not had the best week training wise, just too busy to get much done.

Today

Run: 90 seconds
Bike: 90 seconds
Run: 3 mins
Bike: 3 mins

2 rounds.

Followed by...

Front squat
180kg x 1 - PB. Been after that for a long time so nice to tick it off my list.


SawyersIcon...17-03-2018 @ 12:03 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Looks like there are 2 comps that Iíll be doing this year.

4th August - Gym comp at Eggborough, still IPF rules.

18th November - YNEPF Winter Open at Eggborough too.

New block begins on Monday, 20 weeks to the first comp, 10 weeks of hypertrophy/accumulation work and then a 10 week comp buildup is in order.

Got the business calender organised much better so should have more time dedicated to train now.

Also have a 5K run 28th April so will keep doing these short running sessions 3x/week.
SawyersIcon19/3/1819-03-2018 @ 11:38 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
AM:

Assault bike 5km

Pullup
BW x 2,2,2,2,2

Run 3mins
Walk 90 sec
Run 5mins
Walk 2.30mins
Run 5mins

Stretch.
SawyersIcon19/3/1819-03-2018 @ 16:20 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
PM:
Squat
162.5kg x 8,8,8

Deadlift (Conventional, with 5ct hold)
180kg x 1

Deadlift (Conventional, with 3 second eccentric)
125kg x 8

Safety bar Chinese squats
87kg x 12

Plank
20kg x 60seconds

DOH DL / Hammer curls
100kg x 5,5,5,5 / 12.5kg x 8,8,8,8

Stretch.
SawyersIcon20/03/1820-03-2018 @ 16:32 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Bench
70kg x 12,12,15

Incline Bench
50kg x 10,10

DB Row
25kg x 12,12

CGBP - feet up
50kg x 15,15,15

DB fly
3kg x 12,12,12

Face pull
Purple band x 15,15,15
SawyersIcon21/3/18 - AM21-03-2018 @ 10:49 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Pullup
BW x 3,2,2,2,2

Row 150m
Double unders 20
Ski 150m
Double unders 20
x5 rounds

Run 3min
Walk 1.30min
Run 5min
Walk 2.30min
Run 5min

Fun.
SawyersIcon21/3/18 - PM part 121-03-2018 @ 15:12 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Strict OHP
40kg x 8,8,8
SawyersIcon...22-03-2018 @ 13:39 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Got kidney stones.. Training is off until theyve passed.
SawyersIcon...07-04-2018 @ 19:50 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Did a few bits and pieces when they passed. Then did some singles the last few days.

Thursday - Conventional Deadlift to 220kg x 1
Friday - Squat to 220kg x 1

Not bad.

Business is going very well. Lifestyle is fantastic at the moment too. Shame about the kidney stones but not the end of the world, just a small setback. I shall start a fresh on Monday. Happy

SawyersIcon...09-04-2018 @ 12:38 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
9/4/18

AM
5k Row: 23.23, 2.20 ish average split. Comfortable.
SawyersIcon...09-04-2018 @ 16:10 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
9/4/18 - Pm

Squat
20
60
100
140
180
205
175 x 5,5,5

Bench super set Pullup
20 / BW
40 / Empty belt (~8kg)
60 / +5kg (~13kg)
80 / +10kg (~18kg)
105 / +15kg (~23kg) - This rep was still over the bar, but wasn't perfect.
85 x 5,5,5,5 / Bw x 5,5,5,5

Sumo super set Face pulls
60
100
130 x 3,3,3,3,3,3 / Orange x 20,20,20,20,20,20

All fine.
SawyersIcon...10-04-2018 @ 11:57 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
10/4/18 - am.

Ski erg
6 x 500m, 2min rest. Average time 2.04.6, comfortable.

Giant set through:
OHP - 30kg x 10,10,10
Chin up - Bw x 3,3,3
Chinese row - 20kg x 8,8,8
BB curl - 30kg x 6,6,6

S/B/D this afternoon.
SawyersIcon...10-04-2018 @ 15:51 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
10/4/18 - Pm

Squat - superset face pulls - OME2M 8
107.5kg x 3 + 10 facepulls

Bench - OMEM 8
60kg x 3

Deadlift (conventional)
195 x 1
175 x 5 - Straps

123

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