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An 'Average' comeback

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MJW1989Icon18/1/17 - Deadlifts21-01-2017 @ 21:44 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Presuming thats a mistype Ian, Thank you Happy - may well try 5x10 at 100 front squats - think might get 2 sets before I'm on the floor haha

1) Deadlifts
W/U 70x8/8, 110,130,160 x 5
W/S 180 x 8/8/8

2) Cable Rows 3x12 @ 60
MJW1989Icon20/1/17 - Bench21-01-2017 @ 21:47 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Bench (Paused)
W/U 20x20 40,60x8, 80,100 x3
W/S 120x3, 130x 2/2/2

2) Slingshot Bench (Paused) - Brief pause to keep reps controlled.
140 x 3/3/3
MJW1989Icon23/1/17 - Squats28-01-2017 @ 18:31 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
I think I have got to go back to the drawing board on squats if I am ever going to get anything 200 plus on my back!
Really struggling with form, strength, everything with them - leg strength is there clearly from deadlifts but its not showing itself at the minute.

1) Squats
W/U 20x20, 60x10, 90,110,130 x 6
W/S 6x6 @ 150

2) Hip Thrusts 3x10 @ 70
MJW1989Icon24/1/17 - Bench28-01-2017 @ 18:32 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
1) Bench
W/U 20x20 50,65,80,95 x 7
W/S 6x7 @ 110 100 x 10 - Next target 5x10 @ 110 to work towards...

1) NGP 10x3
MJW1989Icon27/1/17 - Bench28-01-2017 @ 18:34 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Decided to take it easy work on a few weak points this session.

1) Feet up bench (paused)
W/U 20x20, 40,60 x8
W/S 3x8 @ 80

2) D/B Bench 5x10 @ 30's

2) BB Rows 5x10 @ 60

3) Arnold Press (D/B) 5x5 (Each arm) @ 15's

4) Front raise using 5kg plate 2x10

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