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shaun_kelly1993IconCracking on19-12-2017 @ 08:53 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Been a while, been injured,healed & set up Gateshead powersports & got our stuff stolen, got some funding for us some new kit.

Now i can train again!

So here goes nothing, been messing about the past month and managed to get a pretty convincing 185 bench and 300 pull (squats have been mainly 5's beltless with about 220-230)so basing my training off that for the next 12 weeks to hopefully hit a respectable number at the YNE Spring open.
shaun_kelly1993Icon19-12-2017 - Squats & Bench20-12-2017 @ 09:59 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats (beltless):

70 x 5
120 x 5
150 x 5
170 x 5
200 x 5
222.5 x 3
4s x 190 x 5r

Bench:
50 x 10
70 x 10
100 x 10
120 x 5
140 x 5
160 x 2
170 x 1
4 x 140 x 5

Lat pulldown: 4 x 12

Reverse flys: 4 x 12

Tricep pushdowns: 4 x 20

All very comfortable so happy with this start!
shaun_kelly1993Icon21-12-2017 - Deads & Bench22-12-2017 @ 12:47 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deadlift (beltless)

70 x 1r
120 x 1r
170 x 1r
220 x 1r
262.5 x 3r
4 x 220 x 5r

Bench:

70 x 1
120 x 1
150 x 1
170 x 1

Feet up bench
6 x 10 x 90kg

Dbell shoulder press:

20's x 10
30's x 10
40's x 4 x 12

Lat raise:
10's x 20
12'x x 20
20'x 4 x 12

Bicep curls (Dbells):
10's x 10
16's x 10
4 x 12 x 20's
shaun_kelly1993Icon22-12-201724-12-2017 @ 12:43 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Pause squat (beltless):

70 x 5
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5
3 x 140 x 5

Spoto Press:
70 x 5
120 x 5
140 x 5
150 x 5
3 x 120 x 5

Assistance
shaun_kelly1993Icon23-12-201724-12-2017 @ 12:45 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Pause deadifts (beltless):
70 x 5
120 x 1
170 x 1
190 x 5
210 x 5
240 x 5
190 x 5
170 x 5
170 x 5

Incline Bench:
60 x 8
70 x 8
80 x 8
90 x 8
100 x 8
90 x 8
70 x 8
70 x 8

assistance
shaun_kelly1993Icon26/12/2017 - Sq & Bp26-12-2017 @ 20:51 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats (beltless):

Bar x 10
40 x 1
60 x 1
80 x 1
100 x 1
120 x 1
140 x 1
160 x 1
200 x 1
222.5 x 3
4 x 200 x 5r

Bench:
40 x 5
60 x 1
80 x 1
90 x 5
110 x 2
140 x 2
170 x 1
4 x 150 x 5r

Lat Pulldown: 4 x 12

Rev fly: 4 x 12

Tricep ext: 4 x 20
shaun_kelly1993Icon28-12-2017 - Dl & Bench28-12-2017 @ 14:26 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Dl (beltless)
70 x 1
120 x 1
150 x 1
170 x 1
200 x 1
262.5 x 3
4 x 230 x 5r

Bp:
70 x 5
100 x 1
120 x 1
150 x 1
170 x 1

Feet Up bench:
5s x 10r x 100kg

Shoulder press: 4 x 12

Lat Raise: 4 x 12

Bicep curls: 4 x 20
shaun_kelly1993Icon29-12-2017 -29-12-2017 @ 15:08 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Beltless pause sq:
70 x 5
120 x 5
140 x 5
160 x 3
180 x 3
200 x 3
220 x 3
3 x 170 x 3r

Spoto Press:
70 x 5
100 x 5
120 x 3
140 x 3
160 x 3
3 x 120 x 3

Assistance
shaun_kelly1993Icon01-01-2018 - Deadlift & Bench variations01-01-2018 @ 20:17 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
2 count Pause deadlifts (beltless)
70 x 5
120 x 5
170 x 1
220 x 3
240 x 3
260 x 3
3 x 220 x 3r

Incline bench:
50 x 10
90 x 5
100 x 5
110 x 5
3 x 90 x 5

Shoulder press: 4 x 12

Leg curls: 4 x 12

biceps: 4 x 20
shaun_kelly1993Icon02-01-2018 - Squats & Bench02-01-2018 @ 14:17 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats (beltless):
70 x 1
120 x 1
170 x 1
222.5 x 3
5s x 6r x 192.5kg

Bench:
92.5 x 5 (weight already on the bar lol)
120 x 3
150 x 1
170 x 1
5s x 6r x 140

Lat Pulldown: 4 x 12

Shoulder press: 4 x 12

Triceps: 4 x 20
shaun_kelly1993Icon02-01-2018 - Squats & Bench02-01-2018 @ 14:17 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats (beltless):
70 x 1
120 x 1
170 x 1
222.5 x 3
5s x 6r x 192.5kg

Bench:
92.5 x 5 (weight already on the bar lol)
120 x 3
150 x 1
170 x 1
5s x 6r x 140

Lat Pulldown: 4 x 12

Shoulder press: 4 x 12

Triceps: 4 x 20
shaun_kelly1993Icon03-01-2018 - Deadlifts & Bench04-01-2018 @ 12:07 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Dl:
70 x 1
120 x 1
170 x 1
220 x 1
270 x 3
5 x 220 x 6r

Bp:
70 x 5
100 x 5
120 x 5
140 x 5
170 x 1

Back flat feet up bench:
6 x 100 x 10

Shoulder press: 4 x 12

Lat raise: 4 x 12

Biceps: 4 x 20
shaun_kelly1993Icon04-01-2018 - Squat & Bench variations04-01-2018 @ 12:09 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Pause squats (beltless)
70 x 5
120 x 5
160 x 5
180 x 5
200 x 5
3 x 160 x 5

Spoto Press:
70 x 5
100 x 5
120 x 5
140 x 5
160 x 5
3 x 120 x 5

Good mornings: 4 x 12r

Bent rows: 4 x 12r

Triceps: 4 x 20r
shaun_kelly1993Icon07-01-201808-01-2018 @ 08:37 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Pause deadlifts (beltless)
70 x 1
120 x 1
170 x 1
220 x 5
240 x 5
260 x 5
3 x 220 x 5

Incline bench:
70 x 5
90 x 8
100 x 8
110 x 8
3 x 90 x 8

Assistance
shaun_kelly1993Icon08-01-2018 - Sq & Bp09-01-2018 @ 08:40 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats (beltless)
70 x 1
120 x 1
170 x 1
230 x 3
5 x 200 x 6

Bp:
70 x 1
120 x 1
170 x 1
5 x 150 x 6

Pulldown: 4 x 12

Rev fly: 4 x 12

Triceps: 4 x 20

12

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