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Jan's log

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JNTIcon...14-02-2014 @ 11:29 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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.
JNTIcon...15-02-2014 @ 10:36 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 kgs @ 76kgs UnEq
14-2-14

OHP 5x8 @ 48
Pull Ups 5x6 @ 25
JNTIcon...17-02-2014 @ 22:19 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
JNTIcon...18-02-2014 @ 20:27 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
JNTIcon...21-02-2014 @ 00:11 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 kgs @ 76kgs UnEq
20-02-14

Dedlift 8, 8, 12 @ 143kg
Lunges 5x8 @ 65kg
Good Mornings 5x6 @ 80kg
Abs
JNTIcon...24-02-2014 @ 22:05 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 kgs @ 76kgs UnEq
21-02-14

OHP 8,8, 10 @ 53kg
Pull ups 5x4 @ 30kg
Curls
Abs
JNTIcon...24-02-2014 @ 22:06 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
JNTIcon...25-02-2014 @ 21:32 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
JNTIcon...27-02-2014 @ 21:21 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
AndyCoupeIcon...27-02-2014 @ 21:25 
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His levers get the bar up.
Member 2919, 8635 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq
No weightlifting anymore?
JNTIcon...28-02-2014 @ 08:18 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 kgs @ 76kgs UnEq
Need to follow through with this for the time being.
JNTIcon...28-02-2014 @ 23:00 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 kgs @ 76kgs UnEq
28-02-14

OHP 9 @ 58kg
Klokov Press 3x5 @ 50kg
Pull Up 5x5 @ 30kg
Curls
Abs
JNTIcon...03-03-2014 @ 22:22 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
JNTIcon...04-03-2014 @ 22:15 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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
JNTIcon...06-03-2014 @ 21:25 
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Member 4773, 192 posts
SQ 160, BP 116, DL 215
491.0 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

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