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shaun_kelly1993Icon10-01-2018 - Dl & Bp11-01-2018 @ 08:23 
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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
Beltless Deadlifts:

120 x 1
170 x 1
220 x 1
270 x 1
290 x 3
5 x 230 x 6

Bench Press:

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

Feet up back flat bench:

7 x 10r x 100

Assistance

Very much sore today, those deadlifts were tough!
shaun_kelly1993Icon12-01-2018 - Sq & Bp variations12-01-2018 @ 20:27 
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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
Beltless pause sq:
70 x 1
120 x 1
170 x 1
190/210/230 x 3
3 x 170 x 3

Spoto press:
70 x 1
120/140/160 x 3
3 x 137.5 x 3

assistance
shaun_kelly1993Icon13/01/2018 - Dl & Bp variations13-01-2018 @ 14:13 
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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
Paused deadlifts:
70 x 5
120 x 1
170 x 1
220 x 3
250 x 3
270 x 3
3 x 220 x 3

Incline bench:
70 x 5
100 x 5
110 x 5
120 x 5
3 x 100 x 5

Assistance
shaun_kelly1993Icon15/01/2018- Sq and Bp16-01-2018 @ 07:32 
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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
Start of phase 2:

Beltless Sq:
70 x 1
120 x 1
170 x 1
220 x 1
237.5 x 3
5 x 200 x 6r

Bench Press:
70 x 1
100 x 1
120 x 1
150 x 1
172.5 x 1
5 x 142.5 x 6r

Lat pulldown:
4 x 12r

Rev fly:
4 x 12r

Bicep curls:
4 x 20r
shaun_kelly1993Icon17-01-2018 - Dl & Bp18-01-2018 @ 09:17 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Beltless dl:

120 x 1
170 x 1
220 x 1
275 x 3
4 x 245 x 5

Bench Press:

70 x 1
120 x 2
150 x 1
170 x 3

3ct pause bench:

3 x 147.5 x 3r

Assistance
shaun_kelly1993Icon19-01-2018 - sq and bp variations21-01-2018 @ 15:00 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Took the foot off the pedal for the 2 variation days this week which was always in the plan - rather than a full de-load week i decided to experiment by keeping the intensity high on my comp lift days but reducing it on the variation days and removing assistance o the variation days so i was still doing the movements but at low %age and as im writing today (21st Jan) i feel well enough rested and ready to kick the intensity up again for the next 3 weeks, then i'll do the same sort of de-load.

Beltless Pause squat:
5 x 70
5 x 120
5 x 150
5 x 170
3 x 120 x 5

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

home
shaun_kelly1993Icon20-01-2018 - Dl & Bp variation21-01-2018 @ 15:01 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Beltless paue dl:
70 x 5
120 x 5
170 x 5
205 x 5
225 x 5
245 x 5
3 x 170 x 5

Incline Bench:

60 x 8
80 x 8
100 x 8
3 x 60 x 8

home

feel well rested after the 2 light sessions - good decision and can't wait to go heavy in the coming weeks.

12

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