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NEW YEAR NEW GOALS -establish my name in the opens

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josh_ainsIcon...21-01-2017 @ 15:53 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
21st jan - break the bar gym

back squat
60 2 x 5 / 100 2 x 5 / 140 2 x 5 / 180 x 5 / add belt-200 x 3
140 x 8

deficit dead 5" height
100 x 1 / 140 x 1 / 180 x 1 / 220 x 1 / 240 x 1 / 260xf-got upto mid shin lost back line=s**t

normal height + 1 set chain
140 6 x 8

pullups
5 x 5

s**t height on deficit couldnt get anywhere near any sort of decent position gunna shelf that variation just chuck more chain on for the speed workout , plan to push squat hard whilst deadlift weights are light and high volume
josh_ainsIcon...24-01-2017 @ 09:03 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 24.01.2017 @ 11:52 AM by josh_ains
Monday 23rd Jan - break the bar gym

seated shoulder axle press narrow grip + against chain 5kg bottom-20kg top
60 - 3 x 3 / 80 - 5 / 85 - 5 / 90 x 2 / 5 pb / 6 pb

db c&p- loadable long circus db
37 x 1 / 47 x 1 / 57 x 1 / 62 x 1

change db-shorter db lower shoulder position
66kg x 1 / 1 / 1f2 / 69kg x f/f/f - fatigue got in here

log c&p
92 x 1 / 115 x 1 / 125 x 1

Viking press
+50kg x 2 / 90kg x 2 / 110 x 2 / 130 x 2 / 140 x 2 / 150 x 1 / 160 x f
josh_ainsIcon...26-01-2017 @ 08:22 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Wednesday 25th jan - break the bar gym

box squat -against doubled band 40kg at top
60 2 x 2 / 100 2 x 2 / 120 x 2
130 - 12 x 2

stone pickups 1st part only pull upto lap and drop
75 - x 5
90- 3 x 6 / 12

db step ups
front both legs - 3 x 5 E
into no rest -side on both side - 3 x 5 E
josh_ainsIcon...28-01-2017 @ 17:18 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Saturday 28th Jan - break the bar gym

deadlift +20kg chain
60 x 5 / 100 x 5 / 140 x 8 / 160 - 6 x 8

frame carry
90 x 6 pickups
140 x 3 pickups 4th go 15m x 15m
170 x 3 pickups 4th go 15m x 15m
210 x 5 pickups 6th go 15m x 15m
josh_ainsIcon...30-01-2017 @ 22:38 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
30th jan - break the bar gym

seated axle shoulder press against chain
60 2 x 2 / 80 x 2 / 90 x 2 / 100 x 2

db c&p - 1 clean
47 x 1 / 52 x 5 / 57 x 5 / 5 / 7


log clean & press
82 x 2 / 102 x 2 / 112 x 2 / 122 x 2
log clean only
132 x 1

wasn't feeling it at all very tired from Saturday still despite doing not much, will be switching back to 2 pressing sessions 1 speed-volume , 1 heavy ME now that my elbow has cleared up, work capacity =s**te
josh_ainsIcon...01-02-2017 @ 21:32 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
1st feb - break the bar gym

back squat - beltless
160 - 5 x 3

front squat - beltless
130 - 5 x 3

stone laps
90ish , 1 / 15ish 4's and 3's 2's rechalk go again

core work
band pulldowns/side on bends/lay jacknife x 2 loops max reps

pretty fast pace atg depth tougher than It should of been blowing quite a bit off it
josh_ainsIcon...03-02-2017 @ 22:08 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
3rd feb - mo power

indian club rotations x few mins 2 weights

axle strict press stood
20 -3 x 3 / 50 x 2 x 5 / 70 x 2 / 80 x 1/8pb/9pb/8/7

seated incline hammer style grip
20's 3 x 25+

band pressdown
2 x 30+ / 1 x 20

felt stomach a bit on stricts on last set hopefully slight tear is healed but not quite flexible just scar tissue their , pressing felt pretty good the seated work against chains definetly crossing over to powering through lockout
josh_ainsIcon...04-02-2017 @ 18:31 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
4th feb - break the bar gym

deadlift + 20kg chains
60 2 x 3 / 100 x 3 / 140 x 3 / 170 - 6 x 8

farmers
80's x 20m
110's x 20m x 3 sets / 20m d&t 20m back

core work
band crunch stood , side bend 3 loops max reps

last week of volume on deadlift still on 8's but 3 work sets , all work beltless core really fatigued back was pumped off it close to being sick with the short rest periods knee solid after farmers weight a 6/10 difficulty grip well ahead of walking ability in legs
josh_ainsIcon...09-02-2017 @ 12:50 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
8th feb -break the bar gym

back squat
60 / 100 / 140 / 170 - 5 x 3

front squat
60 / 100 / 130 - 5 x 3

stones
few prep movements then
extensions -125ish x 2 / 4 / 6 / 8


used a narrower stance on fronts so kept weight same as last session shortened rest periods on both back and front as well , all work beltless
josh_ainsIcon...09-02-2017 @ 23:03 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 09.02.2017 @ 23:04 PM by josh_ains
9th feb - mo power

foam roll/banded multi-direction walks

reverse hyper
6 x 15

sled drags 30kg added - 60metres length
fwd -10 lengths
bk-8 length
sts-6 lengths change sides half way long

fullbody static stretches
josh_ainsIcon...10-02-2017 @ 21:49 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
10th feb - mo power

axle strict stood
bar 3x5 / 50 x 3 / 70 x 3 / 80 x 3 / 85 x 2/7pb/8pb/7/6

db incline's hammer grip
25' x 5 / 32's x 5 / 37.5's x 5 / 42.5's 2 x 5

band pressdown
3 x 30 / 25 / 18
josh_ainsIcon...11-02-2017 @ 16:12 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
Post Edited: 11.02.2017 @ 16:12 PM by josh_ains
11th feb - break the bar gym

deadlift + chains
180 - 3 x 8

14"deadlift
220 - 3 x 5

yoke
90 x 15 x 15
130 x 15 x 15
170 x 20 x 20
210 x 25 m

frame carry
90 x few 3&2 finger pickups
130 x 4 pickups 15m x 15m
170 x 4 pickups 15m drop turn 15m back
230 x 4 pickups 15m drop turn 15m back

all work beltless , foot speed picking up well , recovery between sets improved fair bit
josh_ainsIcon...13-02-2017 @ 21:43 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
13th feb - break the bar gym

loadable light db
37 x 1 / 47 x 1 / 57 x 1

66kg loadable db
F / 1 / 1 / 2 x 2 - after 1st attempt video saw what was at fault corrected it and flew up


log c&p
82 x 3 / 92 - 5 x 3

Viking press
added weight 110 - 5 x 3

band stood crunch into lay jacknife
3 x max reps both
josh_ainsIcon...15-02-2017 @ 22:07 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
15th feb - break the bar gym

cambered bar squat - beltless
upto 195 x 1

front squat - beltless
upto 160 x 1

stone one motions
weight est 120ish
higher platform x 3
up 1 x 3
up another x 3 / 9+ lost count

bit low volume than usual all work pretty technically spot on strength picking up again now
josh_ainsIcon...16-02-2017 @ 21:47 
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Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
16th feb - at mo power

band walks - fwd / bk / sts
foam roll -legs/bk
seated 3" bar massage on outer quad -x few times

reverse hyper
1 x 20 / 5 x 20 - 130kg added weight

sled drags-30kg added , length 70m
fwd x 10
bk - x 6
sts - x 4 lengths swap halfway

seated band single leg work
leg curl 3 x 20
leg extension - 3 x 20 each leg , 2 x 30 both

single leg box jump
3 x 3 EL - 9"
3 x 3 EL - 14"

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