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Be 'beach ready' in 2 weeks.

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gazhattonIcon...24-07-2012 @ 19:08 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
sexymikehowarth said:Want to train together Thursday daytime Gaz?


I've pm'd you mate
gazhattonIcon...24-07-2012 @ 19:09 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
vausie said:u shall do well on 5/3/1


Hope so matey!
gazhattonIcon...25-07-2012 @ 15:32 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Wed 25/07/12

DL

60x5
70x5
80x5

90x5
105x5
120x5


OHP

Barx10
30x5
35x5
40x5
45x3


Pullups
3sets to failure

felt stiff from monday and just easing back into it before i properly start a 531 cycle next week.
gazhattonIcon...01-08-2012 @ 10:50 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Tues 31.07.12

3 mins skipping & 3 mins on the heavy bag

Bench 5/3/1
20x5
30x5
40x3

45x5
50x5
55x8 LOL

Shoulder doesnt feel too bad so will see how it goes

Close grip pressups
5 sets of 10

Wide grip pullups
5 sets of 5

Behind the neck tricep extension (french press?)
3 sets of 10
gazhattonIcon...01-08-2012 @ 10:53 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Wed 01.08.12

Squat 5/3/1

35x5
45x5
55x3

65x5
75x5
85x5

SLDL
60x10
70x10
80x10

Weighted situps
3 sets of 15
gazhattonIcon...06-08-2012 @ 06:26 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Fri 03.08.12

OHP
25x5
30x5
35x3

40x5
45x5
50x5

BTN Ppress
60x2
70x2
80xF

CGB
40kg 3x10

Pushups & Chinups
gazhattonIcon...11-08-2012 @ 11:34 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Thursday 09.08.12

Ran 1.5 miles to gym
Light snatches to warm up

DL - 1st week 5/3/1
60x5
80x5
100x3

110x5
120x5
130x5

GM's
Bar 3 sets of 10
25x10
30x10

Hanging leg raises
3 sets of 10

Ran 1.5 miles home

Legs absolutley ****ed.
gazhattonIcon...14-08-2012 @ 12:12 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Tues 14.08.12

Bench 2nd week 531
Bar x 10
25x5
30x5
35x3
40x3

45x3
50x3
55x6

Will be interesting to see how this goes up and how my rotator cuff reacts

OHP
5x10 light weights just getting my shoulders used to volume

T bar rows
15x10
20x10
25x10
30x10
35x10

Close grip press ups
5x10
gazhattonIcon...16-08-2012 @ 09:29 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Wed 15.08.12

Squats 531 cycle 1 week 2

Barx10
30x5
40x5
50x5
60x3

70x3
80x3
90x3

SLDL
60x10
70x10
80x10

Lunges & weighted situps
gazhattonIcon...19-08-2012 @ 19:16 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Sun 19.8.12

OHP 531 2nd week
Bar x 10
25x5
30x5
35x5
40x3
45x3
50x3

CGBP 3x40

Pressups, chins & DB rows
gazhattonIconReturn of the weightlifting worm13-09-2012 @ 09:38 
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Member 1839, 132 posts
SQ 115, BP 0, DL 190
305.0 kgs @ 80kgs UnEq
Olympic lifting has re-recommenced, couldnt stick with 531, cant bench for s**t and i wasnt squatting enough so felt like i was re-learning the movement every time.

Plus I was only 15kgs of a BW snatch and 100kg C&J when my WL club moved from round the corner to a crossfit facility miles away. Now i've got another WL on my doorstep which i have access to 24/7 so it works around my shifts Grin

1st 2 sessions back were to see where i was at so i could work out some % on this routine that was given by Trav a few months back

Sunday

Snatch Balance 3x5
Hang Snatch 3x3 80%
C&J 3x2 80%
Clean Pulls 3x3 100%
Jerks 3x3 80%
Back Squats 5x5 80%

Tuesday

Snatch Balance 3x5
Snatch 3x3 80%
Snatch Pulls 3x3 100%
Powerclean & Jerk 3x3 80%
Front Squats 3x5 80% of best clean

Thurs/Fri

Max Day
Max Snatch
Max C&J
Max Back Squat

Old PB's were 65kg snatch & 85kg C&J
Current "max's" are 40kg Snatch & 70kg C&J
Goals are BW snatch (76kg) and 100kg C&J

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