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Hamsons PowerLifting Journal

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JHIcon...14-01-2013 @ 18:10 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq		14.01.13: Monday - Bench Press

Bench Press
60x2x10
100x1x5
120x1x3
140x1x1
150x1x1
160x1x1
140x2x3

Inclined Bench
60x1x5
100x1x5
120x1x3
130x2x2
100x2x10

Flat Bench Press with Chains
60x1x3 + 55kg Chain
80x1x1 + 55kg Chain
100x1x1 + 55kg Chain
110x1x1 + 55kg Chain
115x1x1 + 55kg Chain - PB & Massive Grind

Then some dumbbell stuff Rolling DB Extensions & Palms in Presses.
fongIcon...14-01-2013 @ 18:14 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		well done on the PB mate, you get any vids?
JHIcon...14-01-2013 @ 18:26 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq
Flash said:Shows how much your deadlift has come on when your calling 250 x6 taking it easy. Well done John, very impressed!


Thanks Flash, yeah my pulling has improved but still along way to go. Atm I just need to try and find some form again.

fong said:well done on the PB mate, you get any vids?


Thanks Fong, no sorry no videos.
JHIcon272.5 Squat16-01-2013 @ 23:10 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq		272.5kg Squat

Belt & 2m Knee Wraps

ursusIcon...17-01-2013 @ 08:03 
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Man up and have a fuckin coffee
Member 2086, 9717 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq		really good PB grinder on monday topped only by that lovely squat John
JHIcon...17-01-2013 @ 17:17 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq		16.01.13: Wednesday @ One Nation Derby

Squat
60x1x5
100x1x3
140x1x3
Belt & Knee Wraps
180x1x2
210x1x2
240x1x1
260x1x1
272.5x1x1 - PB

Flat Bench Press
60x2x10
100x1x5
120x1x3
140x1x2
150x1x2
160x1x1
Shirt On
180x1x3 - 3" Board
200x1x2 - 3" Board
220x1x1 - 2" Board
230x1x1 - 1" Board
230x1x1 - 1" Board
230x1x1 - 3" Board
240x1x1 - 3" Board
250x1x1 - 3" Board

Poor benching tonight

Conv Dead Lift
Up To 220
JHIcon...17-01-2013 @ 17:22 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq
Post Edited: 17.01.2013 @ 19:47 PM by JH
17.01.13: Thursday @ Ware House Leicester

Box Squat [14"]
60x1x5
100x1x3
140x1x3
180x1x3
Old Suit Bottoms On
220x1x2
260x1x1
290x1x1

Left it there elbows were killing and the weight wasn't moving quick enough.

Banded Box Squat [14"/Belt Only]
110kg Band Tension
60x1x3
100x1x3
130x1x2
150x1x2
170x1x1

Conv 18" Dead Lift
60x1x5
100x1x5
140x1x3
190x1x3
240x1x3
280x1x3
310x1x3

Conv Dead Lift DOH Grip [Oly Shoes/No Belt]
60x1x5
100x1x5
140x1x5
180x1x8
200x1x3
JHIcon...17-01-2013 @ 17:23 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq
ursus said:really good PB grinder on monday topped only by that lovely squat John


Thanks Jay Grin
milsyIcon...19-01-2013 @ 19:40 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq		Your squats are looking proper strong at the momment

You doing the British bench after the jnr's
JHIcon...20-01-2013 @ 11:13 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq
milsy said:Your squats are looking proper strong at the momment

You doing the British bench after the jnr's


Yeah they feel good, looking forward to getting rid of the box in two weeks and see what am capable of.

No not really intersted in bench only.

My plans are;
Feb - Juniors
March - NM unequipped
March - Midlands 105 Qualifer
JHIcon...20-01-2013 @ 13:28 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq		20.01.13: Sunday - Dead Lift @ Ware House

Warm Up DOH Conv Dead Lift [Flat Shoes/No Belt]
60x1x5
100x1x5
140x1x5

Sumo Dead Lift [Suit Bottoms & Belt]
140x1x2
180x1x2
220x1x2
260x1x5

Very easy, will go 270 next week.

DOH Conv Dead Lift [Oly Shoes/No Belt]
60x1x5
100x1x3
140x1x3
180x1x3
200x1x3
140x2x10 + Hold

Good Mornings
50 x 3 sets of 10 reps

Very strict form.

Good little session this took 45mins.
JHIcon...21-01-2013 @ 17:23 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq		21.01.13: Monday @ Ware House Leicester

Flat Bench Press
60x1x10
100x1x5
120x1x5
140x1x3
150x2x2

Inclined Bench Press
60x1x10
100x1x5
120x1x5
130x2x2

Flat Bench Press Using Chains
60 + 60 Chain Weight x 1 x 2
100 + 60 Chain Weight x 1 x 2
110 + 60 Chain Weight x 1 x 2
90 + 60 Chain Weight x 2 x 5

DB Tricep Press
5 Sets of 8 Reps

Machine Flyes
3 Sets of 6 Reps & Down Set
ursusIcon...21-01-2013 @ 17:23 
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Man up and have a fuckin coffee
Member 2086, 9717 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq		bar was moving lovely today John !
fongIcon...21-01-2013 @ 17:24 
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really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq		great bench work john keep it up mate
JHIcon...21-01-2013 @ 18:16 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq
ursus said:bar was moving lovely today John !


Thanks Jay, getting better every week hopefully will approach a pb attempt in a couple of months.

fong said:great bench work john keep it up mate


Thanks Fong.

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