Hamsons PowerLifting Journal

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JH		...	22-01-2013 @ 17:36
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	22.01.13: Tuesday - Strict Press @ Work Strict Press [One Clean] 60x1x5 80x1x5 100x1x5 BTN Strict Press [One Clean] 60x1x4 80x2x4 60x1x8 Alternate DB Front Raise 18'sx2x12 22'sx2x12

JH		...	23-01-2013 @ 23:08
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	23.01.13: Wednesday - SQ, DL & BP @ One Nation Derby Squat 60x1x5 100x1x5 140x1x3 Belt & Knee Wraps 180x1x2 210x1x2 240x1x2 260x1x1 275x1x1 - PB Narrow Sumo Dead Lift [No Belt] 60, 100, 140, 180 210x1x5 225x1x5 Bench Press 60x1x10 100x1x5 120x1x5 140x1x2 160x1x1 Old Shirt On 3 " Board 180x1x2 210x1x2 230x1x1 250x1x1 2" Board 220x1x1 230x1x1 Need a new shirt, squats were good, dead lifts were ok form not great not used to narrow sumo.

JH		...	24-01-2013 @ 18:16
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Post Edited: 24.01.2013 @ 18:16 PM by JH 24.01.13: Thursday - Squat & Dead Lift & Some Events Box Squat [14"] 60x1x5 100x1x3 140x1x3 180x1x3 Old Suit Bottoms On 220x1x2 260x1x2 Light Wraps On 290x1x2 Comfortable Squatting. 18" Conv Dead Lift 60x1x5 100x1x5 150x1x5 200x1x5 240x1x3 280x1x3 320x1x3 Car Dead Lift [Bar in Front] No Straps / Mixed Grip Car x 2 x 5 Car + 50kg x 1 x 5 Easy enough, just like a partial pull Coans Walk 30 x 1 x Rev 100 x 1 x Rev 150 x 1 x Rev 200 x 1 x Rev Hard to breath, will need to practice Fat Handled Farmers 70 x 1 x 20m 110 x 1 x 20m Just had a play with some of the strongman stuff today, nothing too serious.

JH		275kg Squat	24-01-2013 @ 18:38
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq

JH		...	27-01-2013 @ 12:37
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Sunday @ Ware House DOH Dead Lift [Flat Shoes] 70, 110, 150 [5 Reps] Sumo Dead Lift [Suit Bottoms] 150, 190, 230 270 x 1 x 3 DOH Conv Dead Lift [Oly Shoes/No Belt] 70, 110, 150, 190 [Sets Of 5 Reps] 150 x 1 x 10 Strict GM's 60 x 3 x 10 Dead Rows 120 x 3 x 5 Decent enough today considering how I felt, feel in decent form just need a few more kilo's before the juniors.

JH		...	28-01-2013 @ 18:42
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	28.01.13: Monday - Box Squat & Bench @ Ware House Banded Speed Box Squat [14"/No Belt] 60, 100 120 x 6 Sets Of 3 Reps Using Elite Efts Bands Doubled at the bottom of rack. Banded Tension approx 30 - 40kg. Strict GM's 40 x 4 x 15 Flat Bench Press 60x1x10 100x1x5 120x1x1 140x1x1 152.5x1x1 140x4x3 Inclined Bench 60x1x10 100x1x5 120x3x3 Crazy Bench Elite Efts Orange Band [20kg] & Chains [50kg] 60x1x3 80x1x3 60x3x5 This was intersting. Hammer Grip DB Press 45 x 2 x 5 Push Downs 2x15 2x6 Drop set

ursus		...	28-01-2013 @ 19:03
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300 892.5 kgs @ 158kgs UnEq	good strong work today mate !


JH		...	28-01-2013 @ 19:10
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	ursus said:good strong work today mate ! Thanks Jay. Am gonna forget doing singles for a couple of months and try and beat my rep pb's, and get abit more volume in which in turn am hoping will add abit more lean muscle mass.

dr_hazbun		...	28-01-2013 @ 19:25
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	JH said: Nice pb

ursus		...	28-01-2013 @ 19:35
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300 892.5 kgs @ 158kgs UnEq	Post Edited: 28.01.2013 @ 19:36 PM by ursus JH said: Thanks Jay. Am gonna forget doing singles for a couple of months and try and beat my rep pb's, and get abit more volume in which in turn am hoping will add abit more lean muscle mass. i think you have the right idea mate , sounds like a plan . squat was a peach by the way

JH		...	29-01-2013 @ 18:15
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	29.01.13: Tuesday - Dead Lift @ Ware House DOH Conv Dead Lift 60x1x5 100x1x5 140x1x5 Sumo Dead Lift [Suit Bottoms] 140x1x2 180x1x2 220x1x2 250x1x2 275x1x2 220x3x3 Wide Dead Row 110x3x5 Narrow Dead Row 110x3x5 SA DB Row 50 x 2 x 12 Wide Grip Lat Pull Down 70 x 3 x 12 BB Curl 50 x 3 x 5

fong		...	29-01-2013 @ 21:46
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260 550.0 kgs @ 100kgs UnEq	Nice squat John, good looking dead session there too.

JH		...	30-01-2013 @ 23:27
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Thanks Fong Fong 30.01.13: Wednesday - Squat & Bench @ One Nation Derby Squat Bar x Many 60x1x5 100x1x5 New Suit On [Suit Bottoms] 140x1x2 180x1x2 Knee Wraps On 220x1x2 260x1x2 290x1x1 310x1x1 330x1x1 - PB 7.5kg PB Happy with this. High Bar Paused Squat [No Belt] 100x1x3 140x1x3 160x1x3 Flat Bench Press 60x1x10 100x1x5 120x1x5 140x1x3 Shirt On 180x2x3 - 3" 200x1x2 - 3" & 2" 220x1x2 - 2" 230x2x1 - 1"

fong		...	30-01-2013 @ 23:30
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260 550.0 kgs @ 100kgs UnEq	well done on the pb again mate, 340 will fall soon enough!

Flash		...	30-01-2013 @ 23:45
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310 820.0 kgs @ 85kgs UnEq	Get them straps up John and lets see 350 Training is really strong John, strongest I've seen you I think!

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