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Deep in the darkest valleys of South Wales.........

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12

Michael_JonesIcon...27-03-2012 @ 21:54 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
27/3/12

Bench
Warm up
All paused:
120x3
140x3
172.5 5x5 PB (volume)

good start to the new cycle, DOMS as always in the week after the weekend, will rest for the heavier session on sat
Michael_JonesIcon...29-03-2012 @ 23:22 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
29/3/12

Deadlift
Warm up
210x3
252.5 3x5 PB (volume)

Good mornings
130x5 PB
Michael_JonesIcon...29-03-2012 @ 23:23 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
29/3/12

Deadlift
Warm up
210x3
252.5 3x5 PB (volume)

Good mornings
130x5 PB
Michael_JonesIcon...31-03-2012 @ 18:46 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
31/3/12

Bench
Warm up
All paused:
120x3
140x3
160x2
185 5x3 PB (volume)
Michael_JonesIcon...01-04-2012 @ 13:52 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
1/4/12

Squat
Warm up
180x3
210x2
240x1
265 3x4 PB (volume)

These were surprisingly comfortable which was pleasing, was expecting a fullish blowout. Best ever raw squatting was 1 set of 5 on 265 and that was stronger than the time I did 302.5 in comp in Feb, so to be capable of a lot more is encouraging.

SLDL
Warm up
180x2
210x2
255x3 PB

More in the tank there.
Michael_JonesIcon...04-04-2012 @ 09:45 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
3/4/12

Bench
Warm up
120x3
140x3
160x2
175 3x5

Comfortable, didnt do the 5 sets as wanted to rest up for the heavy session on the weekend, after which I will probably deload and then do Wendler 5/3/1 which normally gives another boost and change. first set last night was sluggish, the last 2 felt like there was 8-10 there - funny what happens when you realise people are filming you on their phones behind the bicep machines....
Michael_JonesIcon...05-04-2012 @ 21:24 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
5/4/12

Deadlift
Warm up
180x3
210x2
240x1
265 3x4

Very comfortable, was tempted to go all out on set 1, felt like 6-7 was there which would have been a huge PB. May do that next week with the 275's. Probably the best I've felt in a rep session in the gym.

Good mornings
60x5
100x5
130 3x5

Easier than last week, feel good to move up on these
Michael_JonesIcon...07-04-2012 @ 19:25 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
7/4/12

Bench
Warm up
All paused:

120x3
140x3
160x2
180x1
200x3 PB


Drop set....

160x11 PB

Pleased with PB's today even though didn't feel that good. Will change the cycle next time round as I'm close to peaking on these
Michael_JonesIcon...07-04-2012 @ 19:25 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
7/4/12

Bench
Warm up
All paused:

120x3
140x3
160x2
180x1
200x3 PB


Drop set....

160x11 PB

Pleased with PB's today even though didn't feel that good. Will change the cycle next time round as I'm close to peaking on these
Michael_JonesIcon...08-04-2012 @ 14:44 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
8/4/12

Squat
Warm up
180x3
210x2
240x1
275 3x3 PB (volume)

these were quite comfortable for the heavy session, fancied 5 reps at a push for one set.

SLDL
Warm up
180x2
210x2
240x1
260x3 PB

Getting to the point of struggling to get PB's on a max set so will do volume for a few weeks now. Looking forward to the Southwest comp 2 weeks today as part of Team Wales.
Michael_JonesIcon...10-04-2012 @ 23:44 
Member 1460, 74 posts
SQ 330, BP 220, DL 325
875.0 kgs @ 170kgs UnEq
10/4/12
Bench
Warm up
All paused:
120x3
140x5
170x8 f9 PB

Set 1RM at 215kg and 80% is roughly 170 for 1st session. Did 8 comfortably for a PB and then the 9th which would have smashed it just missed at lockout..agonising and annoying lol triceps just gave in. One more bench session til the comp, instead of the 2 i wanted as i think im working away next week. Will try and look up a gym. So need to think of best thing to do for sat and then decide upon numbers for comp etc.

Then 20 mins cardio on the bike. Fancy doing cardio once a week just to keep it ticking over.

12

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