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Kris's Training

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KrisIcon...10-06-2007 @ 21:36 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Post Edited: 10.06.2007 @ 21:36 PM
10/6

bench
60-10
100-10
120-5,4,4

inc db bench 30-10
(about 50 deg) 40-6,6,5

bb curl
40-7
50-7
60-7

cable x over
3x10

db hammer curl
26-10,10
KrisIcon...11-06-2007 @ 19:06 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
11/6/07

squat
60-10
100-6
140-3
170-2,2

Karlsen Squat (dont know the weight of the sled so just added weight)
40-7
120-7
160-7
200-3

SLDL
60-10
100-10
140-4
100-10

leg press
230-6
285-3
295-4
KrisIcon...14-06-2007 @ 13:28 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
13/6/07

clean and press
60-10
80-5
100-clean no press
90-4,3

Viking press
60-10
90-10
100-4 (my arms just died on this)

front raise/lat raise
super set 12.5-10+10x3

rope push down
6 plates-10
11-10
15-10
stack-10

cg bench
60-10
80-10
90-4,3 (disappointed with this)

dips
bodyweight 5,5
KrisIcon...21-06-2007 @ 23:41 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Post Edited: 21.06.2007 @ 23:42 PM
17/6

bench
60-10
100-10
120-3
132.5-2,2
110-8

inc db (about 30deg)
30-10
40-7,6

flye- 17.5 2x8

bb curl
40-10
50-8,8

preacher curl
35kg
13,10,8

19/7

Squat
60-10
100-10
140-3
165-3,3,2 (just missed the last rep to make 3x3 )

SLDL-
60-10
100-10
140-7,6

Karlsen Squat
80-10
130-10
170-8
190-4
21/6/07

leg press
150-10
210-10
240-8,10

21/6/07

DL
60-10
100-8
140-6
180-3 (all these to here were paused at the bottom)
205-1
215-2
220-2
230-1 PB http://www.youtube.com/watch?v=SSPvmJuTGNk

Pull downs
15-10
20-6
17-9,8

Bent over rows
70-8
90-6,6
70-10

DB row
36-8
41-6,12 (last set just went for failure)
JoniIcon...22-06-2007 @ 09:43 
Avatar
left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
good work mate! hey i am detecting a pattern here, 2.5kg ahead of me on bench, 2.5kg ahead of me on deads... Grin

A bit of a strongman form though with the hitch, but we can let that slide for now Wink

Upwards and onwards!
KrisIcon...22-06-2007 @ 10:06 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
The hitch has always been a friend to me!!

And if i want to catch you on totals i have 35kgs to go on the squat!! But remember, its a long time till Fife!!Grin
JoniIcon...22-06-2007 @ 14:37 
Avatar
left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
now i just have to hope there is a squat event at Fifes Wink
KrisIcon...29-06-2007 @ 20:22 
Member 48, 21 posts
SQ 180, BP 140, DL 230
550.0 kgs @ 112kgs UnEq
Post Edited: 29.06.2007 @ 20:23 PM
Monday

bench up to 135kg for two singles

wed

parallel box squats
up to 140kg for 3x6

leg press
290-5,5

SLDL- up to 140kg

leg ext- 3x10

Friday 29/6/07

DL
60-10
100-10
140-8
185-8 singles (speed work)

rack dl (just under knee)
180-1
220-1
240-1
250-1 PB

DB row
31-10
41-10
51-6,4

single arm cable rope row
10,10,10
superset
bent over row
80-10,10,10

12

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