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DL1987		...	04-11-2014 @ 17:26
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Post Edited: 23.11.2014 @ 09:56 AM by DL1987 Front squats Bar 2x10reps 60kg  1x10reps Deadlift doh 75kg 1x5reps 115kg 1x2reps 155kg 1x2reps 195kg 1x2reps Reverse grip 235kg 1x1rep 255kg failed!!!! No power off the floor tonight and feeling drained Snatch grip deadlift 115kg 4x2reps Power cleans 75kg 1x5reps 95kg 2x2reps 105kg 2x2reps
DL1987		...	05-11-2014 @ 13:30
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Flat dumbbell warm up 2x20reps Bench paused 5seconds 20kg 1x15reps 60kg 1x5reps 80kg 1x5reps 100kg 1x2reps 120kg 1x2reps 130kg 1x1rep Tng 100kg 2x12reps Strict Viking 60kg 1x5reps 70kg 1x5reps 80kg 1x5reps 90kg 1x5reps 100kg 1x5reps 110kg 1x5reps 120kg 1x2reps 1x PP PP 140kg 1x2reps 160kg 1x3reps 170kg 1x1rep failed second Iso press machine 40kg 4x10reps
DL1987		...	06-11-2014 @ 20:30
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat 25kg 1x10reps 45kg 1x10reps 75kg 1x10reps 115kg 1x5reps 155kg 1x5reps 175kg 1x5reps 195kg 1x3reps unload plates and no rest 155kg 1x3reps 115kg 1x3reps Iso leg extension 3x10reps each leg Front squat machine 4x10reps Leg curls 6x10reps
DL1987		...	07-11-2014 @ 17:05
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Post Edited: 07.11.2014 @ 17:08 PM by DL1987 Bit light stretching and keg clean and press to warm up Tyre flip 300kg 6x6 flips https://youtu.be/Fxg9tg4odjY Done
DL1987		start of the strongman cube method	11-11-2014 @ 16:22
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Going to follow the guidelines to the cube method as best I can with work rota not been fixed Warm up leg swings Bodyweight squats Squat 45kg 2x10reps Speed squat 30 seconds rest 95kg 10x2reps Walking lunges Bodyweight 3x30steps Front squat machine 60kg 3x12reps Smith Calf raises 3x25reps
DL1987		...	13-11-2014 @ 14:35
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Warm up shoulder mobility Viking Empty 2x20reps 30kg 1x10reps Strict log 45kg 1x3reps 55kg 1x3reps 65kg 1x3reps 75kg 1x3reps 85kg 1x4reps 75kg 1x8reps Incline bench 90kg 1x8reps 100kg 1x8reps 100kg 1x7reps Dip machine 150kg 3x15reps French curls 28kg 2x10reps Triceps extension various grips 4x10reps Lateral raises 10kg/behind the neck press 20kg 3x12reps / 3x12reps
DL1987		...	16-11-2014 @ 13:14
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Warm up Yolk 140kg 1x 40 meters 200kg 4x 40 meters Medley 200kg tyre flip 75kg barrel 200kg tyre flip 75kg barrel 15meters each x1run Medley race 200kg tyre 75kg barrel 15meters each x1run 95kg farmers 100kg sled drag 15meters each x2runs 75kg Barrel over yolk 4x5reps 125kg x1 rep easy
DL1987		...	18-11-2014 @ 12:05
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Post Edited: 23.11.2014 @ 09:59 AM by DL1987 Warm up oh 20kg 3x15reps Strict Log 60kg 2x3reps 70kg 1 rep 80kg 1 rep 90kg 1 rep 100kg 1 rep PP 110kg 1 rep 115kg 1 rep 120kg 1x fail Paused bench 85kg 1x8reps 3 second pause 105kg 1x8reps  3 second pause 120kg 1x4reps 3 second pause 1x2reps Tng Incline dumbbell 3x10reps Triceps work 4x10reps  Dumbbell front raise 3x12reps Lateral raises 3x12reps
DL1987		...	19-11-2014 @ 13:47
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat 20kg 1x15reps 40kg 1x5reps 60kg 1x2reps 80kg 1x2reps 100kg 1x2reps 120kg 1x2reps 140kg 1x2reps 160kg 1x5reps legs had nothing there today feeling abused after events on sunday Leg press 3x10reps Calf raise 4x25reps
DL1987		...	19-11-2014 @ 13:48
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Squat 20kg 1x15reps 40kg 1x5reps 60kg 1x2reps 80kg 1x2reps 100kg 1x2reps 120kg 1x2reps 140kg 1x2reps 160kg 1x5reps legs had nothing there today feeling abused after events on sunday Leg press 3x10reps Calf raise 4x25reps
DL1987		...	20-11-2014 @ 13:31
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Post Edited: 20.11.2014 @ 13:32 PM by DL1987 Dp
DL1987		...	20-11-2014 @ 13:31
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Deadlift 75kg 2x10reps 115kg 1x2reps 125kg 10x1rep 30 second rest  Leg curls Stack 3x10reps Barbell row 75kg 1x8reps 85kg 2x8reps Lat pull downs 3x10reps Dumbbell shrugs 40kg 1x15reps 50kg 1x15reps 58kg 1x15reps Wide grip upright row 3x15reps 20kg Barbell curls 1x55reps
DL1987		...	25-11-2014 @ 15:47
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Post Edited: 25.11.2014 @ 15:52 PM by DL1987 Foam roll and light warm up 10 mins Squat 55kg 3x5reps 30 second rest 95kg 1x2reps 125kg 1x2reps 155kg 1x1rep 185kg 1x1rep 205kg 1x1rep leg press 3x10reps light to stretch knees out Calf raise 3x25reps Foam roll and stretch Oh warm up with Barbell 4x15reps Strict log 42kg 10x3reps 30 second rest Spotto press with 5 second pause 60kg 1x5reps 80kg 1x5reps 90kg 1x5reps Incline press 80kg 1x10reps 90kg 1x10reps 1x8reps French curls 3x10reps Front raises 3x12reps Lateral raises 3x12reps
DL1987		...	27-11-2014 @ 17:28
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	DOH Deadlift 70kg 1x8reps 120kg 1x8reps 150kg 1x2reps reps 170kg 1x2reps 190kg 1x2reps 200kg 1x2reps Reverse grip 210kg 1x9reps Hypertension 3x10reps Cable rows 3x10reps Lat pull downs 3x10reps Frame shrug 120kg 3x15reps Rear fly 3x15reps Barbell curls 1x70reps
DL1987		...	29-11-2014 @ 14:54
Member 5105, 667 posts SQ 220, BP 165, DL 270 655.0 kgs @ 98kgs UnEq	Dumbell 35kg 4 reps each arm 45kg 2 reps each arm 55kg 2 reps each arm 69kg  2 fails on right 1 rep left 1 fail Gave my head a shake 69kg 2 reps each arm Log 90kg 2 reps 100kg 2x2reps Yolk 220kg 5x50meters

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