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From woefully weak to unremarkably mediocre?

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NimbleIcon...25-03-2022 @ 10:00 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
80 x 6
90 x 6 x 6

Ball cable row
simulating stone feeling x 6 sets

Concept 2
500m — 1:45 3 mins rest
500m — 1:38 3 mins rest
100m at 1:17 pace

Not pushing it.
NimbleIcon...28-03-2022 @ 12:26 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Lower back feels almost ok but going to stay away from heavy weights for at least another week

- SSB Box Squat — 80 x 5, 60 x 15 x 2 sets
- Log — 63 x 3 x 3 (1 clean per set)
- Bench — 100 x 9 — PB. Not sure why keeping PBing bench while not really giving it much attention
- concept 2 — 250m at sub 1:20 pace experimenting with short stroke high stroke rate
NimbleIcon...30-03-2022 @ 04:56 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift 100 x 15 x 2 sets
Arm over arm - 3x12m x 4 sets (lighter higher volume)
Machine back x 2 sets
NimbleIcon...31-03-2022 @ 13:05 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
SSB box squat
100 x 5
120 x 5
80 x 12 x 2 sets

Log
73 x 3 x 4 sets

Incline (45deg)
60 x 10
70 x 7 x 3 sets
NimbleIcon...01-04-2022 @ 15:56 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 01.04.2022 @ 15:56 PM by Nimble
Legs super set
x 5 sets

Meadows split squats
x 2 sets

Shoulders
3 movements, 4 sets each

Triceps
2 movements, 4 sets each
NimbleIcon...02-04-2022 @ 13:34 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Back and bi’s bodybuilding.

Lower back still stiff after any log/squat/deadlift even if light so on advice going to give it longer to recover and just do bodybuilding for another week.
NimbleIcon...04-04-2022 @ 12:35 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
70 x 5
80 x 5
90 x 5
100 x 5
105 x 3
110 x 2 x 3 sets
105 x 3
100 x 5
80 x 12

Band push downs x 3 sets
NimbleIcon...05-04-2022 @ 13:16 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
BFR SSB Box squat
40-50 x 5 high-rep sets (didn’t count reps)

Cable “Hack squat”
x 5 sets

Machine back/lat pull down
9 sets total

Concept 2 500m
NimbleIcon...06-04-2022 @ 14:06 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
45 deg incline + purple bands
60 x 10
70 x 7 x 3 sets
40 x 17

10 sets shoulders
5 sets triceps
10 sets forearms/grip
NimbleIcon...09-04-2022 @ 12:40 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
SSB spit squats
2 work sets per leg

BFR SSB box squats
3 sets

Bench
100 x 9
80 x 13, 11, 8

grip circuit
15 sets total
NimbleIcon...09-04-2022 @ 12:40 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 09.04.2022 @ 12:50 PM by Nimble
NimbleIcon...12-04-2022 @ 00:57 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
SSB box squat
120 x 2 x 2

Log
73 x 2
78 x 2 x 4 sets (1 clean each set)

Sandbag over bar
150lb x 10
200lb x 10

Loading race
150lb sandbag x 40m
200lb sandbag x 40m
90kg Axel bar Zercher style x 20m

x 2 sets
NimbleIcon...12-04-2022 @ 14:06 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Incline w/ purple bands
70 x 8 x 3 sets

Machine back stuff
8 sets total

Shoulders
4 sets

Biceps & Grip circuit (1 biceps movements, 3 grip)
3 sets
NimbleIcon...13-04-2022 @ 13:12 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
First heavyish session since the back tweak. Feeling it out… still feels a little fragile but i think it might be psychological

Deadlift
160 x 3 x 5 sets

Farmers
60kg per hand
60m (drop and pick every 20m) x 3 sets
NimbleIcon...15-04-2022 @ 12:27 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
SSB box squat
100 x 6
120 x 2 x 3 sets
100 x 6 x 2 sets

Log
63 x 4
73 x 3
83 x 2 x 4 sets

Standing arm over arm
x 4 sets

Bench
80 x 8
100 x 5 x 3 sets
80 x 8

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