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JNT | ... | 14-02-2014 @ 11:29 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | It's fairly long term. This cycle ends on 80% for 8+ reps, next cycle is 5s, ending on 85%, then 3+ at 90%. The percentage is based on the training max which is adjusted at the end of each cycle. | ||
JNT | ... | 15-02-2014 @ 10:36 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 14-2-14 OHP 5x8 @ 48 Pull Ups 5x6 @ 25 | ||
JNT | ... | 17-02-2014 @ 22:19 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 17-02-14 Squat up to 8, 8, 13 @ 118kg RDL 5x6 @ 130kg Bent Over Row (paused at top) 5x8 @ 80kg Abs | ||
JNT | ... | 18-02-2014 @ 20:27 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 18-02-14 Bench 8,8, 12 @ 80kg Incline DB Bench 3x8 @ 24s Chest Supported Row 5x8 @ 75 Rear Delt Flies Abs | ||
JNT | ... | 21-02-2014 @ 00:11 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 20-02-14 Dedlift 8, 8, 12 @ 143kg Lunges 5x8 @ 65kg Good Mornings 5x6 @ 80kg Abs | ||
JNT | ... | 24-02-2014 @ 22:05 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 21-02-14 OHP 8,8, 10 @ 53kg Pull ups 5x4 @ 30kg Curls Abs | ||
JNT | ... | 24-02-2014 @ 22:06 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 24-02-14 Squat 10 @ 130kg PB by 3 reps RDL 5x6 @ 140kg Bent Over Row (Paused at top) 5x8 @ 85kg Abs | ||
JNT | ... | 25-02-2014 @ 21:32 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 25-02-14 Bench 11 @ 88kg (some sort of PB) Incline DB Bench 3x8 @ 26kg Machine Seated Row 5x6 @ 85kg Rear Delt Flies Abs | ||
JNT | ... | 27-02-2014 @ 21:21 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 27-02-14 Deadlift 12 @ 158kg (got a DOH PB 1x150 on the way) Lunges 5x8 @ 70kg Good Mornings 5x6 @ 90kg Abs | ||
AndyCoupe | ... | 27-02-2014 @ 21:25 | |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | No weightlifting anymore? | ||
JNT | ... | 28-02-2014 @ 08:18 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | Need to follow through with this for the time being. | ||
JNT | ... | 28-02-2014 @ 23:00 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 28-02-14 OHP 9 @ 58kg Klokov Press 3x5 @ 50kg Pull Up 5x5 @ 30kg Curls Abs | ||
JNT | ... | 03-03-2014 @ 22:22 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 3-3-14 Deload Week Pause Squat 5 @ 126kg (1kg PB) RDL 3x5 @ 145kg Bent Over Row (Paused at top) 3x5 @ 90kg Shrugs 3x10 @ 100kg "Jack Abs" 3x8 @ 35kg | ||
JNT | ... | 04-03-2014 @ 22:15 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 4-3-14 Deload Week Pause Close Grip Bench 5 @ 90kg (10kg above Normal Grip Pause Bench) Slingshot Bench 3 @ 90, 100, 5 @ 90kg Machine Seated Row 3x5 @ 85kg Dumbbell Bench 3x5 @ 34kg Rear Delts Abs | ||
JNT | ... | 06-03-2014 @ 21:25 | |
Member 4773, 192 posts SQ 160, BP 116, DL 215491.0 kgs @ 76kgs UnEq | 6-3-14 Deload Week Deficit DL (off 25kg bumper) 3 @ 160, 170kg Lunges 3x5 @ 75kg Good Mornings 3x5 @ 100kg "Jack Abs" 3x12 @ 25kg | ||