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NEW YEAR NEW GOALS -establish my name in the opens

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josh_ains		...	24-01-2014 @ 21:44
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Sparrow said: X2 All going up nicely. it's not been too bad , never happy though
josh_ains		...	27-01-2014 @ 21:42
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Monday 27th Jan log clean & push press 87.5kg x 4 92.5kg x 4 97.5kg x 4 102.5kg x 4 107.5kg x 4 log clean & strict press 80kg x 4 87.5kg x 4 92.5kg x 4 97.5kg x 4 pb wasn't in mood for benching so didn't
Sparrow		...	27-01-2014 @ 21:49
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Solid PBs Josh! Strong pressing.
josh_ains		...	27-01-2014 @ 21:56
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Sparrow said:Solid PBs Josh! Strong pressing. stricts are feeling comfy technique wise fast pop and follow through lockouts, cant believe how much the shoes are helping with reps being able to knock them out faster and more fluid , different angle/solid heel etc
josh_ains		...	28-01-2014 @ 20:35
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Tuesday 28th Jan Back squat paused 60kg x 1 pause + 5 normal reps 100kg x 3 + 2 normal reps 140kg x 3 + 2 normal reps 180kg x 1 pause 200kg x 5 normal reps - added in belt + wraps 220kg x 3 normal reps front squat 60kg 3 x 1 rep 100kg 3 x 1 140kg 3 x 1 150kg 3 x 1 - add belt in leg press -in weightlifting shoes for 1st time on these same stance as back squat 10 plates x 5 12 plates x 3 14 plates x 3 16 plates x 3 18 plates x 3 19 plates x 3
josh_ains		...	29-01-2014 @ 21:31
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Wednesday 29th feb been digging and wheelbarrowing for conservatory foundations today, was walking like john wayne already this morning lol now feel pretty crampy not the best idea but that's life , did plenty flag pickups rowing up to chest 1 or 2 right on the limit so good general grip/back training
josh_ains		...	31-01-2014 @ 21:42
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Friday 31st Jan log clean & push press 90kg x 2 95kg x 2 100kg x 2 105kg x 2 110kg x 2 log clean & strict press 90kg x 2 95kg x 2 100kg x 2 pb flat bench normal grip 2 sec pauses -no sleeves or wrist wraps 60kg x 2 100kg x 2 120kg x 2 142.5kg x 2 pb 2 board close grip bench 2 sec pauses -no sleeves or wrist wraps 100kg x 2 140kg x 1 155kg x 1 pb 160kg x 1 pb -15kg pb seated db flyes- start at 30 secs rest reduce by 5 each set 12.5's 10 reps 9 reps 8 reps etc down to 1 rep ss-stood rope crunch/stood rope face pulls stack 5 x 20 each
AndyCoupe		...	31-01-2014 @ 21:43
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Strong pressing session Josh
josh_ains		...	31-01-2014 @ 21:46
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	AndyCoupe said:Strong pressing session Josh it's feeling good tons more their on stricts sticking to the current plan/way of training , mighty repping on the snatch by the way , be repping 100kg soon for fun
josh_ains		...	03-02-2014 @ 23:13
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Monday 3rd Feb log clean and push press 90kg x 3 95kg x 3 100kg x 3 105kg x 3 110kg x 3 log clean and strict press 90kg x 3 95kg x 3 100kg x 3 pb back squat 2 sec pause 60kg x 2 100kg x 2 140kg x 2 180kg x 1 - add belt 200kg x 1 - add wraps normal reps 220kg x 5 - +2reps on last session felt much lighter than last week stiff leg partial deadlift off 2 mats about 15" 140kg x 3 -with belt + straps 180kg x 3 220kg x 3 250kg x 3
josh_ains		...	05-02-2014 @ 23:29
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Wednesday 5th Feb deadlift - rolling the bar "benni technique" 60kg x 3 100kg x 3 140kg x 3 180kg x 3 add in straps + belt 220kg x 3 260kg x 3 deadlift- added in half deadlift suit straps down - 140kg x 3 180kg x 3 210kg x 3 230kg x 3 250kg x 1 pull ups against light band 4 x 8 reps one handed kb swings -24kg kb 3 x 5 each hand x 3 sets added just over 2kg since last time using the suit, wearing it hips felt much less stress and weights generally faster off the deck, will stick with roll technique feel far comfier all around with it timing needs some work cant remember last time I was able to deadlift and squat in the same week or so close together mon/wed so back seems to be not far off where I want/need it to be
josh_ains		...	06-02-2014 @ 21:33
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Thursday 6th Feb log clean & push press 90kg x 4 95kg x 4 100kg x 4 105kg x 4 110kg x 4 log clean & strict press 90kg x 4 95kg x 4 100kg x 4 pb 80kg x 4 db side bends/rope ab crunch/rope face pulls 4 x 15 each will take the stricts out of the 4 rep phase of the programme as im barely capable of hitting the target weight for reps yet easily capable the session before of 1more rep than the target, something isn't right their for sure.
Sparrow		...	06-02-2014 @ 21:48
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Great progress on the log. Everything looking strong Josh.
josh_ains		...	06-02-2014 @ 21:59
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	Post Edited: 06.02.2014 @ 23:17 PM by josh_ains Sparrow said:Great progress on the log. Everything looking strong Josh. log's just about to get to the hard stuff but feel I got a good run going into the pushpress pb's pretty confident of a couple important weeks leading to a higher base strength and 1rm in the tank
AndyCoupe		...	07-02-2014 @ 22:30
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	More good graft on the log Josh!

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