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likesadeadkfIcon...10-02-2012 @ 21:49 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Deadlifts
Bar x lots
60kgs x lots
120kgs x 5
160kgs x 3
200kgs x 3 - belt on
240kgs x 5 - new grip felt stronga and reps werent too hard either. Held it for a good while at the end too.
160kgs x 5
160kgs x 5

Hyper extensions
Bw x 8
Bw+15kgs x 8
Bw+15kgs x 8
Bw+15kgs x 8

Good session. Deadlifts felt strong tonight. And don't think grip will be holding me back any more so looking to pull something big at my next comp.
likesadeadkfIcon...11-02-2012 @ 11:56 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Clean (1st rep) and Strict Press
Bar x lots
40kgs x 8
40kgs x 5
50kgs x 5
60kgs x 5
65kgs x 3
75kgs x 6 - possible PB? probably wasnt limit either
50kgs x 10
40kgs x 10
40kgs x 10
40kgs x 10
40kgs x 10

In between sets i did light pulldowns for sets of 10 up until the heavy set then did the stack plus 16kgs for 5 sets of 8.

So total: 50reps x 45kgish
40reps x stack + 16kgs

Good session and good finish to the week. Pleased with Squats 170 x 7, Bench 110kgs x 5+1, Deadlifts 240kgs x 5 and Strict Press 75kgs x 6. Going to take a bit of an deload/ easy week next week.
likesadeadkfIcon...23-02-2012 @ 16:44 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Bench press
60kgs x 8
75kgs x 5
90kgs x 5
100kgs x 9
120kgs x 5 - slingshot on
60kgs x 10
60kgs x 10
60kgs x 10
60kgs x 10
60kgs x 10

Incline barbell press
50kgs x 8
70kgs x 5
60kgs x 8
50kgs x 8

Pullups
50 total over 10 sets

Seated rows
20kgs a side for 3 sets of 10
likesadeadkfIcon...24-02-2012 @ 20:32 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Deadlifts
Bar x lots
60kgs x lots
120kgs x 3
180kgs x 3
220kgs x 2 - belt on
250kgs x 1
275kgs x 1 - pb

Very pleased with this pb. Think there might be a bit more there as well and had no issues with grip whatsoever so held it at the top for a couple seconds. Onwards
likesadeadkfIcon...27-02-2012 @ 22:39 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Military press - 25/02/12 - hungover
Bar x lots
40kgs x 8
50kgs x 5
50kgs x 5
60kgs x 5
70kgs x 5
60kgs x 8
45kgs x 8
45kgs x 8
45kgs x 8

Pull downs
Stack for 5 sets of 12

Squats - 27/02/12
Bar x lots
60kgs x 8
100kgs.x 3
125kgs x 5
145kgs x 5 - belt on
165kgs x 5 - easy
100kgs x 5

Hyperextensions
Bw x 8
Bw + 5kg med ball behind head x 8
Bw + 5kg med ball behind head x 8
Bw + 5kg med ball behind head x 8

Light speed deads to finish
WiegieboardIcon...27-02-2012 @ 22:42 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Gratz with your big pb. Excellent work Happy
likesadeadkfIcon...29-02-2012 @ 21:56 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Wiegieboard said:Gratz with your big pb. Excellent work Happy


Cheers pal. Im making nice progress on all my lifts with the increase of calories atm.

Bench
bar x lots
60kgs x 5
60kgs x 3
80kgs x 3
95kgs x 3
105kgs x 7
130kgs x 3 - slingshot on
65kgs x 10
65kgs x 10
65kgs x 10
65kgs x 10
65kgs x 10

Pulldowns
stack x 8 for about 8 sets

Pushdowns and extensions aswell
likesadeadkfIcon...02-03-2012 @ 21:05 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Post Edited: 02.03.2012 @ 21:08 PM by likesadeadkf
Bar x lots
60kgs x lots
120kgs x 4
160kgs x 3
200kgs x 3
230kgs x 6 -belt on - wasnt setting up right with the bar too far away from me
200kgs x 1
160kgs x 5
160kgs x 3 - double overhand



Did some hyperextensions aswell.
likesadeadkfIcon...06-03-2012 @ 22:53 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Squats and bench 06/03/12

Bar x lots
60kgs x 5
100kgs x 3
130kgs x 3 - belt on
160kgs x 2
180kgs x 1
200kgs x 1
210kgs x 1 - new pb with a little more there

Bench
Bar x lots
60kgs x 5
80kgs x 3
90kgs x 5
100kgs x 3
110kgs x 5
125kgs x 2 - slingshot on
135kgs x 2 -

Military press
40kgs x 8
50kgs x 10
50kgs x 10
50kgs x 10
50kgs x 8
50kgs x 8

Good session tonight. Think there a little more there on the squat so very happy with this.
likesadeadkfIconMilitary press09-03-2012 @ 20:15 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Military press
Bar x lots
40 x 8
40 x 8
50kgs x 5
60kgs x 5
70kgs x 3
75kgs x 6 almost 7- strong enough for this
60kgs x 10

Incline smith machine press
60 x 5
60 x 8
60 x 10
60 x 10
60 x 8
60 x 10
60 x 10

Log
45 x 10
45 x 10

Just messing about with the log and just wanted to get some upper body work in. Deadlifts tomorrow
likesadeadkfIcon...10-03-2012 @ 17:19 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Deadlifts at strathy

Bar x some
70kgs x 5
120kgs x 3
160kgs x 3
190kgs x 2
220kgs x 1
250kgs x 5 - pb

Couldn't really be bothered doing any more. The last rep on 250 was a little ugly but still got it. Good week of training

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