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JordanIcon...25-10-2013 @ 22:57 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
I was planning on hitting some paused bench today as I didn't really want to standing press due to my back but when I got to the gym no benches were free so decided I would work up slowly and press.

Warm up circuit

Strict Press
40x5
50x5
60x5
72.5x5
72.5x5
72.5x5
72.5x4
72.5x4
60x5

Dips
20kgx5
40kgx8
40kgx3
40kgx3
20kg to failure
bwt to failure

Pull Ups
5kgx10
5kgx6
5kgx6
5kgx6

CSR SS Banded face pulls
3 sets 8-15 reps.

Side delts
4 sets high reps.

Notes: Back has improved alot since injuring it on sunday. The mobility and flexibility work Ive been doing has helped alot. Done a total of an hour per day since monday Im feeling great for it. Pleased I could press but Im not diving back into heavy squats and deadlifts Ive made that mistake before. Will start progressing my mobility work next week and add a lower hypertrophy style session in and see where I go from there.
JordanIcon...27-10-2013 @ 15:29 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Mobility and stretching this morning 20 minutes

Paused CG Bench

60+12 in chains x3
80+12 in chains x3
100+12 in chains x3
105+12 in chains x3
105+12 in chains x3
105+12 in chains x3

Lat pulldown
15,15,10,10,8

Rope Pushdowns
5x10

Incline curls
4 sets to failure
JordanIcon...30-10-2013 @ 21:55 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Bench Press
117.5x5
117.5x5
117.5x5
117.5x5
117.5x5
100x5 long pause last rep

Dips SS Pull ups
5 sets

Seated Rows
5 sets

Seated rear delts
4 sets

Notes: Best 5x5 is about 115 so top progress today. That was 10kg heavier bodyweight aswell. Shame I'm going to have to cut the build up short!
JordanIcon...01-11-2013 @ 23:03 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Tonight's efforts

Strict Press
75x5
75x5
75x5
75x4
75x4
60x5

CG pause bench
60x3
90x3
107.5x3

Dips
25x5
50x6
50x3
50x3
bwtx15

Pull ups
10,6,6
JordanIcon...02-11-2013 @ 12:43 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
I said:Tonight's efforts

Strict Press
75x5
75x5
75x5
75x4
75x4
60x5

CG pause bench all weights + 12kg in chains
60x3
90x3
107.5x3

Dips
25x5
50x6
50x3
50x3
bwtx15

Pull ups
10,6,6
JordanIcon...03-11-2013 @ 15:28 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Today's training. Decided on a hypertrophy based session as it's the first time I've done a lower session since I hurt my back a couple of weeks ago.

Stair master
10 min level 7

Hamstring curls
2x20 warm up
30x15 - 30x15 - 30x12 squeeze hard at top

Front squat
40 5x5

Leg press 3 second negative no lockout
3 sets to failure rest pause style
Drop set of 3x10 to finish

Pull throughs
3x15

Seated calves
15-12-10

Tried out some modified ghrs at the end.
JordanIcon...06-11-2013 @ 20:02 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Todays training

Warm up circuit to start

Bench Press
60x5
80x5
100x5
120x3
130x1
140x1
145x1 PB
120x5
100x15

Dips SS Pull ups
3 sets of each to failure

Pulldowns SS Side delts SS Rear delts
10/15/15 x3 sets


So happy with my benching, I hit 142.5 in february/march at 87kg bodyweight and I did this today weighing 78kg. Just wish I had a longer build up as didnt even get to drop to triples etc but I know what works for me now so once I have my surgery and rehab done I can get stuck into training again.
JordanIcon...08-11-2013 @ 17:25 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Post Edited: 08.11.2013 @ 17:26 PM by Jordan
Only a quick one today. My last before surgery!

Strict Press
40x5
50x5
60x5
70x3
75x1
80x1
85x1
80x4
60x10

Rehab front squats
40x5
45x5
50x5

Dips
Bwtx6x2
25kgx3
50kgx3
60kgx4
25kgx12
bwtx10

Pull ups
14/6/6 Rest pause.

Wanted to go heavy today see where I'm at before surgery. 85 press was nice and solid really pleased with that at the lighter bodyweight and the 80x4 felt great considering I don't train with a belt anymore. Dips were ok would have liked more reps at 60 but still pleased.
JordanIcon...10-11-2013 @ 19:46 
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strong arse session
Member 1113, 1963 posts
SQ 180, BP 145, DL 222.5
547.5 kgs @ 80kgs UnEq
Had my surgery today! Going to make a new journal as this one isn't really relevant anymore and abit out of date. Will put my rehab plans into the new one and maybe diet aswell. Fairly confident in my ability to programme my training effectively at the moment and If I can stay healthy Im going to hit some big pbs in the new year.
SawyersIcon...10-11-2013 @ 20:44 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
Best of luck with the recovery!
93hopkinsonrIcon...13-11-2013 @ 12:46 
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Mr.Potato deadlift
Member 2675, 4642 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Well done with the bench pb Jordan
uzaladIcon...30-11-2013 @ 09:44 
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not hilarious
Member 1977, 159 posts
SQ 150, BP 1, DL 215
366.0 kgs @ 77kgs UnEq
Where's this new log then?

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