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AdamC		...	14-08-2018 @ 13:40
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlift 13.8.19 back and hip still giving me issues so form was a bit off but went okay got a pb sumo stayed beltless 60x5 60x5 100x5 100x5 140x3 180x1 220x1 240x1 260x1 280x1 - pb conventional 180 6x3 speed box squats with ssb 9x3 seated iso rows 6x10 kneeling leg curl 6x10 hammer strength lat pull downs 10x10 ssb goodmornings 3x10 hammer curls 6x10 ez bar curls 6x10
AdamC		...	16-08-2018 @ 12:35
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 15.8.18 barx10 barx10 60x5 60x5 80x5 100x3 100x1 120x1 140x1 160x1 180x1 140+45kg chain 3 singles incline db press 25x10 30x10 35x10 40x10 45x10 50x8 close grip lat pull downs 6x10 lateral raises 6x8 rear delt raises 6x8 chest supported rows 6x10 skullcrushers 6x8 bicep curls 6x10 hammer strength lat pull down machine 10x10 seated dumbell press 20x10 25x10 30x10 35x10 standing abs 6x15 tricep push downs 6x15 - straight bar 3x20 - rope
AdamC		...	18-08-2018 @ 08:45
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	squats 17.8.18 barx10 barx10 65x5 65x5 105x5 105x3 145x3 185x1 briefs on 185x3 225x2 245x1 265x1 285x1 305x1 325x1 - pb - bit high but was more focused on just getting used to heavy weight again ssb box squats 112x3 152x3 192x3 232x3 232x3 speed deadlifts 180bar weight 50kg band tension 12x1 seated cable rows 6x10 seated goodmornings 5x5 left it at that as hip and lower back were hurting
AdamC		...	01-09-2018 @ 12:12
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlift 21/8/18 back/hip still giving me issues so just training around as much as i can sumo raw beltless 60x5 60x5 100x3 140x3 180x1 230x1 250x1 270x1 290x1F just wasnt there conv 220x1 220x1 220x1 220x1 220x1 220x1 iso row machine 6x10 hammer strength lat pull down 10x10 hamemr curls 6x10 kneeling leg curl 6x10 SSB goodmorning 6x10
AdamC		...	01-09-2018 @ 12:22
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 29.8.18 raw bench barx10 barx10 60x5 60x5 80x5 100x3 120x1 140x1 160x1 180x1 slingshot 190x1 200x1 incline db press 25x10 30x10 35x10 40x10 45x8 50x4 lateral rises 6x8 rear delts 6x8 chest supported rows 6x10 close grip pulldowns 6x10 hammer strength pulldowns 8x10 skull crushers 8x6 bicep curls 6x10 seated db press 20x10 25x10 30x10 35x10 facepulls 4x25 tricep pushdowns straight bar 6x15 tricep pushdowns 3x20-30
AdamC		...	01-09-2018 @ 12:52
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Post Edited: 01.09.2018 @ 12:54 PM by AdamC squats 31.8.18 squat bar barx5 barx5 65x5 65x5 105x5 145x3 185x2 - stopped there as biceps and forearms were hurting bad briefs on ssb box squats 152x3 192x3 232x3 272x1 312x1 - pb 332x1 - pb speed deadlifts - forgot my bands so added an extra plate and did stright weight 220x1 x12 pendly rows 6x6 seated cable rows 6x10 flat db press 25x20 25x20 seated Gm 5x5 standing abs 6x15
AdamC		...	04-09-2018 @ 13:53
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlift 3.9.18 back and hip/glute have eased off a bit now still not 100% but improved sumo raw beltless 60x5 60x5 100x3 100x3 140x3 180x1 220x1 260x1 290x1-pb conv beltless double overhand 140 5x5 speed box squats SSB bar with chains 9x3 iso row back rows 6x10 kneeling leg curkl 6x10 ssb goodmornings 4x10 hammer curls 6x10 barbell curls - straight bar trying to force some rotation back into my arms 6x10 back raises 6x10 lat pulldowns 10x10 shrugs 6x10
AdamC		...	06-09-2018 @ 15:31
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 6.9.18 barx10 barx10 60x5 60x5 80x5 100x3 100x1 120x1 140x1 160x1 180x1 CGBP - havent done these in over ayear 100x6 100x6 120x6 120x6 140x3 150x3 incline db press 25x10 30x10 35x10 40x10 45x8 50x5 lateral raise 6x8 rear delts 6x8 close grip pull downs 6x10 wide grip pull downs 6x10 chest supported rows 2platex10 2platex10 3platex10 3platex10 4platex10 5platex8 skull crushers 6x6 strict press 60x10 60x10 60x10 60x10 60x10 face pulls 5x20 tricep push downs 8x15 rope pushdowns 3x30 standing abs 6x15
AdamC		...	13-09-2018 @ 10:46
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	squats 7.9.18 ssb bar barx5 barx5 72x5 112x5 152x5 192x3 212x1 briefs on switched to box squats 192x3 212x3 252x2 292x1 312x1 332x1 352x1F - sat back too much, lost my line and couldnt recover it speed deadlifts 180 plus 50kg band tension 9x1 seated good mornings 6x6 pendlay rows 6x6 seated cable rows 6x10 standing abs 6x15
AdamC		...	13-09-2018 @ 10:52
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlifts 10.9.18 got stuck having to use the bent TPB it kept twisting in my hands causing my hips to twist, made every thing feel hard and hips were hurting pretty bad 60x5 60x5 100x5 100x5 140x3 180x1 220x1 260x1 300x1F - hips were f**ked by that point couldnt get into a good position and had littler energy left conv 180 6x3 speed squats with chain - wasnt as fast as usual due to hips 9x3 iso row 6x10 bent over row 6x6 hammer strength high row machine 6x10 hammer curls 6x10 back raises 6x10 standing abs 6x15
AdamC		...	13-09-2018 @ 11:11
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 12.9.18 upper backs really tight couldnt get a very good set up, seem to have stalled around 180kg for the last couple weeks barx10 barx10 60x5 60x5 80x5 100x3 120x1 140x1 160x1 180x1 cgbp 100x6 100x6 120x6 120x6 140x3 150x3 160x1 - pb incline db press 25x10 30x10 35x10 40x10 45x10 50x6 close grip pull downs 6x10 wide grip pull downs 3x10 chest supported rows 2plates x10 2platesx10 3platesx10 3platesx10 4platesx10 5platesx6 strict press 60kg 6x10 seated oh tricep extension 6x8 jmpress always struggled to get these to feel right added them back in light to try get the form correct 6x10 lateral rise 6x8 rear delt machine 6x10 tricep push down with bar 8x15 rope pushdowns 3x30

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