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123

AdamCIcon...22-06-2018 @ 22:51 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
Squat day. still struggling to get a good set up with he monolift attachments and it shows.

bar x10
barx5
65x6
65x5
105x5
105x3
145x3
165x3
185x1
briefs on - boss briefs
185x1
205x1
225x1
245x1
265x1
285x1 - hit the damn hook on way up

was going to go 305 but my left forearm was killing.



SSB box squats in briefs
110x3
150x3
190x3
220x3
230x3 - pb



speed deadlifts

kept briefs on at first
sumo 160kg bar weight + blue bands which add 50kg at lockout
9x3

couldnt do conv in breifs so took them off and dropped bar weight to 120 plus blue bands
9x3

pendlay rows

100kg 4x6

seated cable rows
6x6

seated good mornings

110kg 6x6

left it at this as was tired as f**k
AdamCIcon...26-06-2018 @ 12:14 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
deadlift 25.6.18

sumo

60x5
60x5
100x5
100x3
140x3
160x3
180x1
200x1
220x1
240x1 - pb
250x1 - didnt budge at first walked off pissed and came back and pulled it.



conv

180x1
200x1
220x1
240x1 - lost balance at lockout, left it at this as hands were starting to hurt

SSB box squats

9x3

machine rows
4x8

bent over rows
4x6

hammer curls
6x10

reverse ez bar curls
6x10

goodmornings
4x10

banded back raise
4x15

standing abs
6x15
AdamCIcon...28-06-2018 @ 12:52 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
bench 27.6.18

bench

barx15
barx10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
140x3
160x1F - tweaked something in my left forearm so stopped there

slingshot - maddog
160x3
165x3
170x1

incline DB press
15x10
30x10
35x10
40x10
45x8
50x4

close grip lat pulldown
6x10

chest supported rows
2 plate x10
2 plate x10
3 plate x10
3 plate x10
4 plate x10
4 plate x10

laying triceps extension - first time trying these, hated them wont be doing them again
4x8

incline chest press 6x15

facepulls

4x20

tricep pushdowns

rope - 4x15

bar 4x10

hoff crushers 3 sets

lateral raises 6x8

rear delt raises 6x8

bicep curls 6x10

viking press

3x15 front
3x15 back
AdamCIcon...29-06-2018 @ 23:35 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
squat 29.06.18

box squats with AOA squat bar

barx10
barx5
65x5
65x5
105x5
145x3
165x5
165 plus 40kg chainx3
185 plus 40kg chainx3
had to leave it at that forearms were hurting so bad i couldnt even do my wrist wraps up.

SSB box squats bar weighs 32kg

152+40chainx3
172+40chainx3
192+40chainx3
212+40chainx3
232+40chainx1 -pb



sumo speed deadlifts - kept briefs on

180+50kg band tension

12x1



pendlay rows

100kg 6x6

seated cable rows
6x10

standing abs

6x15

seated good mornings

6x6
AdamCIcon...02-07-2018 @ 23:43 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
Post Edited: 02.07.2018 @ 23:56 PM by AdamC
speed bench & assistance 01.7.18

strict press

barx10
barx10
50x5
60x5
70x5
80x5
85x3

40x10
40x10
50x10
50x10

speed bench

9x3

lateral raises
6x15

rear delt raises
6x15

hammer strenght lat pull downs
6x15

machine flys
10x10

overhead tricep extensions
8x8

wide grip seated cable rows
6x10

facepulls
4x25

tatepress
4x8

chest press machine 5x10 - tried a couple different machines but didnt like any of them

bench press
5x10
AdamCIcon...02-07-2018 @ 23:54 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
deadlifts 2.7.18

sumo deadlifts all raw beltless

60x5
60x5
100x5
100x3
140x3
160x3
180x1
200x1
220x1
240x1
260x1 - PB - also the most ive ever pulled raw sumo



conv deadlift again raw beltless

180 6x3

machine rows 6x10

bent over rows need to work on these as my technique feels crap need to find a way that works for me
6x6

hammer curls
6x10

reverse curls
6x10

box squats ssb with red band - tension was crap going to try them doubled next time
9x3



ssb good mornings
3x10

banded back extensions with blue band
4x10

standing abs
4x15
AdamCIcon...07-07-2018 @ 13:51 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
bench 4.7.18

Bench is still really slow to come back

barx10
barx10
60x5
60x5
80x5
80x5
100x5
100x3
120x3
120x3
140x3
120+40kg chainsx2
120+40kg chainsx2
120+40kg chainsx2



incline db press

25x10
30x10
35x10
40x10
45x7
50x5

chest supported rows

2platesx10
2platesx10
3platesx10
3platesx10
4platesx10
4platesx10

lat pulldowns
close grip 3x10
wide grip 3x10

lateral raises 6x8
rear delt raises 6x8

skull crushers 8x8

machine press 4x25

bicep curls 6x10

facepulls 4x25

tricep pushdowns 8x10

cable cross overs 6x10

seated db press
20x10
25x10
30x7
30x7

standing abs 6x15
AdamCIcon...07-07-2018 @ 14:04 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
squats 06.7.18

ssb raw squats

barx10
barx10
72x5
72x5
112x5
112x5
152x3
172x1
192x1

ssb box squats with briefs

192x3
212x3
232x3
252x3
272x1
292x1 - pb
302x1 - pb - wobbled a bit and lost line but managed to recover it



speed deadlifts in briefs

180kg bar weigh 50kg band tension
13x1



pendlay rows
100x6
100x6
120x6
120x6
120x6
120x6

seated close grip cable rows
6x10

seated good mornings tried bow bar but hated it, bar kelt slipping
6x6

dumbell shrugs
50x10
50x10
60x10
60x10
60x10

standing abs
8x15
AdamCIcon...10-07-2018 @ 13:55 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
deadlift 9.7.18

Stayed beltless for all my deadlifts

sumo

60x5
60x5
100x5
100x3
140x3
160x1
180x1
210x1
230x1
250x1
270x1 - pb



conv

220 7x1



speed squats with doubled red bands
9x3

machine rows 6x10

bent over rows 6x6

hammer curls
6x10

bicep curl machine
6x10

machine pull overs 4x15

standing abs
6x15

ssb good mornings
4x10
AdamCIcon...10-07-2018 @ 23:55 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
volume/mobility/conditioning day 10.7.18

Have added in a day with some volume and conditioning as i have to drop some body fat due to some health issues. keeping it fairly simple and will build it up as my fitness and conditioning improves

defrancos limber 11

defrancos simple 6

10x10 squats medium stance with bow bar these were horrible

10x10 deadlifts

10x10 shrugs

6x10 ab raises

6x10 back extensions

prowler few runs forward and backwards

battle ropes - never done these before so only half had an idea what i was doing just did some 30 second bursts
AdamCIcon...13-07-2018 @ 14:23 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
bench 11.7.18

bench strength is finally starting to slowly come back

barx15
barx10
60x5
60x5
80x5
80x5
100x5
100x5
120x5
120x5
140x3
150x1
160x1



illegal wide bench

60x6
70x6
80x6
90x6
100x6
100x6

incline db press
25x10
30x10
35x10
40x10
45x8
50x4

close grip lat pull downs
6x10

chest supported rows
2plates x10
2platesx10
3platesx10
3platesx10
4platesx10
4platesx10

lateral raises
6x8

raise delt raises
6x8

skull crushers
6x8

seated db press
20x10
25x10
30x8
30x7

bicep curls
6x10

facepulls
4x25

tricep pushdowns
8x10

standing abs
6x15
AdamCIcon...09-08-2018 @ 18:42 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
deadlift 6.8.18

training has been off and on alst 2-3 weeks as something in my back/glute went and has been giving me loads of issues so just trying to work around it till its sorted

sumo deads all beltless

60x5
60x5
100x5
100x5
140x3
160x2
180x1
220x1
240x1
260x1
280x1F - just wasnt strong enough today

conv

140 5x5

machine rows

6x10

hammer strength lat pull down machine

10x10

hammer curls

6x10

bicep curls ez bar

6x10
AdamCIcon...09-08-2018 @ 18:52 
Avatar
Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
bench 8.8.18

pressing strength slowly coming back. still haing issues with back so couldnt geta very good set up

raw bench

barx10
barx10
60x5
60x5
80x5
100x5
120x3
140x1
160x1
170x1 - felt fairly easy



incline db press

25x10
30x10
35x10
40x10
45x10
50x8

lateral raises
8x8

rear delt raises
8x8

close grip lat pull downs
6x10

hammer strength lat pull down
10x10

skull crushers
6x8

seated DB press
20x10
25x10
30x10
35x10

face pulls

4x25

tricep pushdowns
6x15

tricep pushdowns with rope
4x20
AdamCIcon...11-08-2018 @ 17:55 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
squats 10.8.18

session went better than expected. left glute and left side of lower back hurt pretty much constantly, but started to hurt less the more weight i put on the bar so ended up with a couple raw pbs

squat 25kg squat bar
65x5
65x5
105x5
105x5
145x3
165x3
185x1
205x1
225x1
245x1 - pb




SSB box squats bar weighs 32kg

72x3
112x3
132x3
152x3
172x3
192x3
212x1
222x1 - pb



hammer strength lat pull downs
10x10

hammer strength kneeling leg curl
6x10

seated cable rows
6x10

seated GMs
5x5
AdamCIcon...14-08-2018 @ 13:36 
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Member 1519, 1477 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
speed bench and assistance work 12.8.18

OHP

barx10
barx10
60x5
65x5
70x5
75x5
80x5
85x5

speed bench against double minis
9x3

bow bar bench
8x8

lateral raises
6x12

rear delt machine
6x10

Hammer strength lat pull down
10x10

standing triceps extentions
8x8

machine flys
10x10

wide grip seated cable rows
6x10

face pulls
4x25

CGBP 2 board with fat grips
6x6

123

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