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An 'Average' comeback

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FinchIcon...28-12-2016 @ 11:27 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
5x10 at 100kg is just asking for a shoulder injury.
MJW1989Icon28/12/16 - Squats02-01-2017 @ 19:51 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Strange session at the farm, squats felt awful, planned on 3 at 175 but as soon as I went down with it I knew that was definitely not there so rejigged the session

1) Squats
W/U 20x20, 60x10, 80,100,120x5, 140x3
W/S 160x3, -> Belt on -> 175x1, 180x1, 3x5 @ 160

2) Pause Squats 3x8 @ 100
MJW1989Icon30/12/16 - Bench & Deadlifts02-01-2017 @ 19:57 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Very odd, after an awful squat session wasnt expecting much better this session at the Farm again. Must be training with Big James that spurs me on as had a really good session.

1) Bench
W/U 20x20 50,70,90,110 x 5
W/S 5x3 @ 125 & 110x8 - Bum came up on a few reps, but I think thats partly down to the bench sliding a bit on the platform as you drive with your legs, not competing for a fair while so not a major concern for the moment.

2) Deadlifts
W/U 70x10, 110,140,170x5
W/S (Belt on) 200x5, 220x3, 230x2 - Really pleased with these, as its only 10kg below my PB double, not quite sure where it came from though. But onwards and upwards, want to try and keep pace with James and the Stuarts.
MJW1989Icon2/1/17 - Bench02-01-2017 @ 20:00 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Unfortunately couldnt make the Farm today, late back from food shopping etc Unhappy

Not ignoring you Ian, thought would reply in the relevant session, I think my shoulders should be fine providing I keep up with the backwork, eventually it will be a low percentage of my max and will be nice and easy. That said feel free to say I told you so if I get an injury Happy

1) Bench
W/U 20x20, 40,60,75,90x5
W/S 6x8 @ 100

1) Pull Ups 10x3

2) D/B Bench
30's x 6, 4x6 @ 40's

3) Cable Rows 2x20 @ 50
MJW1989Icon3/1/17 - Squats03-01-2017 @ 21:03 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Decided to take the same approach to my squat as I am with bench, one session powerlifting style high weight low rep, one session bodybuilding style low weight high rep. This session looks a lot easier than it felt.

1) Squats
W/U 20x20, 70,90,110x5
W/S 5x8 @ 130 - Aim to build it up to around 150 in the coming months

2) Ab wheel roll outs (kneeling) 3x5

3) Hanging leg raise 3x5
MJW1989Icon...15-01-2017 @ 21:10 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Still been training, updates just a bit sparse. After much chasing from James thought I had better bring my log up to date, although I suspect its to check I'm still very much in the rear view mirror... Happy
MJW1989Icon5/1/17 - Bench15-01-2017 @ 21:10 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Bench (Paused)
W/U 20x20, 60,80,100x5
W/S 5x5 @ 115

2) Dips 5x10
MJW1989Icon8/1/17 - Deadlifts15-01-2017 @ 21:12 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Deadlifts
W/U 70x8/8 110,140x8
W/S 3x8 @ 170 (All no belt, but used straps as I prefer to do reps double overhand)

2) Front Squats
W/U 60,80 x 5
W/S 3x5 @ 100
MJW1989Icon9/1/17 - Bench15-01-2017 @ 21:14 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Bench
W/U 20x20, 60,75,90 x 5
W/S 100 x 9/9/9/9/10*
*Decided to try 10 on last set, appears 5x10 is pretty close!

1) Pull Ups 10x3

2) Military Press 40x5, 3x5 @ 60
MJW1989Icon12/1/17 - Bench15-01-2017 @ 21:15 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Bench (Paused)
W/U 20x20, 50,70,90x5
W/S 100x3, 125x3/3/3 *

*Was a poor session really, first 2 reps good pauses, 3rd reps very sketchy, lacked confidence.

2) Dips 4x12
MJW1989Icon15/1/17 - Squats15-01-2017 @ 21:17 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Very short on time today, so no time for a long session of low rep session at higher percentages.

So rushed through some reps to tide me over.

1) Squats
W/U 20x20, 60,80,100,120x5
W/S 5x8 @ 135
MJW1989Icon16/1/17 - Bench16-01-2017 @ 21:17 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Really enjoying benching lately, and the numbers are improving as a result which is nice. Just need to find the same enjoyment from Squats.

1) Bench
W/U 20x20, 60,75,90 x5
W/S 100 x 10/10/10/10/11 - just wanted to see if there was another one in the tank on the last set. Really pleased with these, 5x10 @ bodyweight/100 is a good achievement I think.

1) Pull Ups 10x3

2) Military Press 3x8 @ 50
hothornet24Icon...17-01-2017 @ 17:49 
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the banter has started
Member 4515, 594 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 129.5kgs UnEq
Post Edited: 17.01.2017 @ 17:49 PM by hothornet24
MJW1989 said:Really enjoying benching lately, and the numbers are improving as a result which is nice. Just need to find the same enjoyment from Squats.

1) Bench
W/U 20x20, 60,75,90 x5
W/S 100 x 10/10/10/10/11 - just wanted to see if there was another one in the tank on the last set. Really pleased with these, 5x10 @ bodyweight/100 is a good achievement I think.

1) Pull Ups 10x3

2) Military Press 3x8 @ 50



Well done mark 5x10 @ 100kg is mighty !!!! You have out repped bench Gordon !!!

What's the next goal ?
MJW1989Icon...17-01-2017 @ 20:31 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
I don't know maybe 4x15 at 100 or 5x10 @ 110
FinchIcon...18-01-2017 @ 11:13 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
Some good volume lately Mark.
5x100 Front squats - impressive.

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