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JohnC's Strength Log

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John_CIcon...18-07-2011 @ 11:01 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Monday 18th July 08:15 -- AM Session

Squat
20kg x 5 x 3
40kg x 3
60kg x 3
80kg x 3
100kg x 1
belt on
110kg x 5
125kg x 5
140kg x 5 PB
120kg x 3

Good, solid PB. Second rep was off, I lost upper body tightness, must have lost concentration, but the rest were good.

Bench, medium grip
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
70kg x 2
80kg x 1
87.5kg x 1
90kg x 1
95kg x 1
80kg x 2 x 3

All felt solid but my right pec was still feeling Saturday's session so I kept it light.

alternated with:
Deadlift, hook grip
60kg x 3
100kg x 1
120kg x 1
140kg x 1
150kg x 1 PB
160kg x 1 PB

These were straight forward and the thumb pain wasn't too bad. 160kg came up pretty fast. Happy with that.
John_CIcon...20-07-2011 @ 13:47 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Tuesday 19th July 08:00 -- AM Session

Oly squat
20kg x 8 x 2
40kg x 3
60kg x 3
80kg x 3
100kg x 2
115kg x 1
125kg x 1
135kg x 1
142.5kg x 1
145kg x 1
130kg x 8 PB

Massive PB... previous best was 127.5x5. It wasn't hard either.

Strict press
20kg x 5
30kg x 5
40kg x 3
50kg x 6 PB

Easy as it should be.

Pendlay row
60kg x 5
70kg x 5
80kg x 5 PB

Good.
John_CIcon...21-07-2011 @ 11:22 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Thursday 21st July 08:15 -- AM Session

Squat
20kg x 5 x 3
40kg x 3
60kg x 3
80kg x 3
100kg x 1
belt on
117.5kg x 3
132.5kg x 3
147.5kg x 3 PB
150kg x 3 PB

The first PB was too easy so I went for another, felt strong.

Bench, pinky on ring
20kg x 5 x 2
40kg x 3
60kg x 3
70kg x 2
80kg x 1
90kg x 1
82.5kg x 6 PB

On the road today so didn't have a training partner and benching felt below par and I couldn't do lots of sets so I went for a bit of a token PB.

SLDL
60kg x 3
100kg x 2
140kg x 1
160kg x 1
170kg x 1
175kg x 1 PB

More to come shortly.
John_CIcon...22-07-2011 @ 16:31 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Friday 22nd July 15:00 -- PM Session

Oly squat
20kg x 5 x 2
40kg x 3
60kg x 3
85kg x 3
105kg x 1
125kg x 1
135kg x 1
145kg x 1
152.5kg x 1 PB
130kg x 2
135kg x 2 x 2

Excellent, and again, there will be more there soon.

Pendlay row
60kg x 5
70kg x 5 x 3

Light.
John_CIcon...23-07-2011 @ 14:10 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Saturday 23rd July 09:30 -- AM Session

Squat
20kg x 5 x 4
40kg x 3
60kg x 3
80kg x 3
100kg x 2
125kg x 5
140kg x 3
155kg x 1
160kg x spotted
132.5kg x 2
137.5kg x 2
142.5kg x 2

Felt slightly below par today but I put that down to hitting massive PBs all week and travelling London to Leeds late last night. Still, 160 was probably there but I don't blame my spotter as I did fold over a little just after I got out of the hole.
John_CIcon...24-07-2011 @ 14:54 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Sunday 24th July 09:45 -- AM Session

Oly squat
20kg x 5 x 4
40kg x 3 x 2
60kg x 3 x 2
80kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
147.5kg x 1
155kg x 1 PB
130kg x 3
132.5kg x 1
120kg x 5

Very nice.

http://youtu.be/AWKWEop6Jj8


Bench, medium grip
20kg x 5
40kg x 3 x 2
60kg x 3
70kg x 2
80kg x 1
90kg x 1
97.5kg x 1
102.5kg x 1 PB
85kg x 2
90kg x 2 x 4
92.5kg x 2

Great bench session, nice PB, and the six sets of two were good as well.

http://youtu.be/StCiAnKFhPY


Machine row
Pin 6 x 12
Pin 7 x 12 x 2
John_CIcon...25-07-2011 @ 14:15 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Monday 25th July 09:30 -- AM Session

Squat
20kg x 5 x 4
40kg x 5 x 2
60kg x 5
80kg x 3
100kg x 1
belt on
112.5kg x 5
127.5kg x 5
142.5kg x 5 PB

Nice PB, felt strong.

Deadlift
60kg x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1
202.5kg x 1 PB

Wicked, very happy with this. More there soon.

http://youtu.be/pnLg-B1bwz4

John_CIcon...26-07-2011 @ 14:29 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Tuesday 26th July 11:15 -- AM Session

Oly squat
20kg x 5 x 2
40kg x 3
60kg x 3
80kg x 3
100kg x 1
120kg x 1
130kg x 1
140kg x 1
145kg x 1
150kg x f
100kg x 3
120kg x 3
130kg x 2

Warming up I felt fine but my top few sets were well off. I couldn't stop shaking. Just an accumulation of fatigue I think after a solid week of hitting PBs, with the deadlift yesterday finishing me off. Not concerned about this.

Bench, pinky on ring
Last rep of set paused
20kg x 5 x 2
40kg x 3
60kg x 3
70kg x 2
80kg x 1
90kg x 1
92.5kg x 1
95kg x 1
97.5kg x 1 PB
100kg x f
Touch and go
90kg x 3 x 2

Happy to hit a paused PB but it was easy and I should have hit 100kg too, just didn't feel right on that set. Next time. The sets on 90kg were solid.

Machine row
Pin 6 x 6
Pin 8 x 6
Pin 9 x 6

Good.
LukeCIcon...26-07-2011 @ 16:33 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
If you insist on this silly squatting every day business it isn't going to be perfect every day. Tongue

Your 92, 95 and 97 benches were very nice indeed.
John_CIcon...26-07-2011 @ 23:07 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 26.07.2011 @ 23:07 PM by John_C
Haha, indeed. Thanks.

Tuesday 26th July 17:00 -- PM Session

Front squat
20kg x 5 x 5
40kg x 3
60kg x 3
80kg x 1
90kg x 1
100kg x 1 x 2

Just in to help my training partner and keeping it easy.

One armed machine row
25kg x 6R, 6L
40kg x (6R, 6L) x 2

OK.
John_CIcon...27-07-2011 @ 14:21 
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Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Post Edited: 27.07.2011 @ 14:24 PM by John_C
Wednesday 27th July 08:00 -- AM Session

Squat
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
80kg x 3
100kg x 1
122.5kg x 3
137.5kg x 3
152.5kg x 3 PB
125kg x 2
130kg x 2
135kg x 2
122.5kg x 5

Warmups felt sub par but then the PB triple was easy, good stuff.

Deadlift, hook grip
60kg x 3
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1 PB

Nice.

Strict Press
20kg x 5 x 2
30kg x 8
40kg x 8

Light.
LukeCIcon...27-07-2011 @ 14:56 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
Did you update this on your phone?
John_CIcon...27-07-2011 @ 15:58 
Avatar
Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
Yes... like a pro Tongue
LukeCIcon...27-07-2011 @ 16:02 
Avatar
The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
John_C said:Yes... like a loser Unhappy


Typo fixed. Tongue
John_CIcon...28-07-2011 @ 14:17 
Avatar
Member 2213, 300 posts
SQ 235, BP 130, DL 215
580.0 kgs @ 75kgs Eq
That hurts, bro Wink

Thursday 28th July 08:00 -- AM Session

Box squat with safety squat bar
25kg x 5 x 2
45kg x 3
65kg x 3
85kg x 3
105kg x 2
belt on
125kg x 1
135kg x 1
145kg x 1
125kg x 2 x 3

These felt quite tough today.

Bench, medium grip
20kg x 5 x 2
40kg x 3 x 2
60kg x 3
70kg x 2
80kg x 1
90kg x 1
95kg x 1
100kg x 1
90kg x 2
92.5kg x 2
95kg x 2 PB
97.5kg x 2 PB

Benching felt great today with some strong doubles.

Pendlay row
60kg x 5
70kg x 5
77.5kg x 5

Fine.

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