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lukiIcon...30-08-2021 @ 15:11 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
30 August
Was trying to do some more rowing to get my fitness up and loose some belly. Walking/Hiking isn't cutting it. Could feel my back getting niggles again, so going to add in light deadlifts to keep healthy.

Deadlifts 60kg x 10 reps x 3sets
Rows 60kg x 8 x 3
Kettlebell goblet squat 24kg x 8 x 3
Started raining so skipped arms.
Row tomorrow.
lukiIcon...02-09-2021 @ 14:52 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Post Edited: 03.09.2021 @ 11:31 AM by luki
Tuesday
Rowing 10mins warmup
2x5min fast.
4280m

Thursday
Kettlebell goblet squat 24kg x 10 x 3
Ohp 16kg 10 L/R x3 sets
Deadlifts 60kg x 10 reps x 3sets
KB Clean 24kg 5 R/L x3
Hip raises.

Friday 3 September
More rowing. Tired back.
2x10 mins. 30 second rest between sets.
4180m
lukiIcon...06-09-2021 @ 12:51 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Post Edited: 09.09.2021 @ 13:00 PM by luki
Monday 6 September
Deadlifts 60kg x 10 reps x 3sets
Rows 60kg x 10 x 3
Kettlebell goblet squat 24kg x 10 x 3

Tuesday
Rowing 10mins x2

Thursday
Deadlifts 80kg x 8 reps x 3sets
KB Ohp 16kg 8 L/R x3 sets (tried to do really strict. Maybe need a 20kg kb.)
KB Clean 24kg 8 R/L x3
lukiIcon...14-09-2021 @ 20:18 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Post Edited: 19.09.2021 @ 12:28 PM by luki
Tuesday 14 Sept
Shouldered Squat kb 24kg 10 R/L x3
KB Ohp 16kg 8 L/R x3 sets
Deadlifts 80kg x 10 reps x 3sets
Hip raise 20x3

Sunday 19 September
Shouldered Squat kb 24kg 10 R/L + Deadlifts 80kg x 10 reps x 3sets as superset
KB Ohp 16kg 10 L/R clean and press x3 sets
lukiIcon...18-10-2021 @ 14:51 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Post Edited: 18.10.2021 @ 15:00 PM by luki
Switched program to Dan John Easy Strength for Fat Loss. It's an add weight gradually program. Starting light.

Ab wheel (skipped need to buy)
Deadlift 3*3 90kg
Ohp 5*3 24kg kb
Clean and press 3*3 40kg (having some issues locking shoulders and not arching back)
Row 10*2 40kg (meant to do pull ups but need to figure out rail)
Swing 16kg kb x 75reps
Walked dog

lukiIcon...19-10-2021 @ 14:08 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Front sq 40kv 3*3
Ohp 40kg 3*3 these were s**t. Need to practice lockout with empty bar.
Deadlift 110kg 3*3
Swing 16kg 75
Walk the dog.
lukiIcon...22-10-2021 @ 12:08 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Deadlift 110kg 3x3
OHP 16kg kb 8x3 trying to get arm back and locked right for each.
Clean 24kg kb 5 each side x2 sets
Swing 16kg kb 25 switching (rest) 4x10 each side no break, rest 15 switching.
Walk the dog.

I think I want a 20kg kb.
lukiIcon...25-10-2021 @ 15:47 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Ohp KB 24kg x 3 es
DEADLIFT 110KG 3*3
F SQUAT 40KG 5*3
ROW 40KG 8*3
lukiIcon...01-11-2021 @ 15:29 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Post Edited: 01.11.2021 @ 15:31 PM by luki
F SQUAT 40KG 5*3 (need to move to 5x5)
DEADLIFT 110KG 3*3 (was feeling these with the cold today.)
Ohp KB 24kg x 5. Was able to strict press.
KB swing 10 with 24kg, 25 with 16kg, 35 with 24kg (try 24kg for all next time.)
ROW 40KG 8*3
Walk dog
lukiIcon...03-11-2021 @ 20:32 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
KB swing 24kg 25
DEADLIFT 110KG 3*3
F SQUAT 45KG 5*3
Ohp KB 16kg 8x3
KB swing 24kg 25x2
Walk dog
lukiIcon...09-11-2021 @ 17:43 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Hang 30secs
F SQUAT 45KG 5*3
Ohp 50*1, 40kg 5*3
DEADLIFT 110KG 3*3
KB swing 24kg 10es *3
Ohp KB 16kg 8es x3
Hang 30secs
Walk dog

Picked up a rack for 50.
lukiIcon...15-11-2021 @ 13:22 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
F/Squat 45kg 5*5
Row 45kg 3*10
Hang 30sec X2
Deadlift 115kg 3*3
Swing 24kg 2*20
lukiIcon...18-11-2021 @ 11:20 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
F/Squat 47.5kg 5*5 (tried last two sets with fingers on bar instead of arms crossed. Can't get should position anymore.)
OHP KB 16kg 3x10 (having issues getting head through)
Hang 30sec X3
Pushing shoulders apart on bar and trying to get head through. Can't get into back squat position on the bar atm.
Power Clean 47.5kg 5*5
Swing 24kg 2*20 both hands, 10 alternating, 5 right, 5 left, 10 both hands. Really winded after these.
Farmers 24kg, 32kg kb, 1 lap, 2laps, 1 lap.
Walk dog.
I seem to have lost a lot of shoulder mobility since 2018. Not sure if that is related to back injury or sleeping on side.
lukiIcon...22-11-2021 @ 15:16 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Deadlift 120kg x3 x3
Row 60kg x5x5
F/Squat 60Kg 5 x3sets. Tough at bottom. Try 5x5 Wednesday.
lukiIcon...29-11-2021 @ 22:52 
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Member 5517, 1538 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
Swing 20 24kg
Ohp 8*2 16kg
F/sq 5*3 60kg
Deadlift 8*3 60kg
Ohp 5 24kg

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