Now that's what I call mediocrity 7

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Tony_Bonner		...	06-07-2012 @ 20:36
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	The one nearest the camera...
EDCLARKE		...	06-07-2012 @ 20:50
not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260 560.0 kgs @ 90kgs UnEq	Tony_Bonner said:The one nearest the camera... lol ,I'm sure you did it with just as much style only more like a prop forward
Tony_Bonner		...	06-07-2012 @ 21:07
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	EDCLARKE said: lol ,I'm sure you did it with just as much style only more like a prop forward My propping days are over mate. Gonna make a comeback as a lean mean 100kg centre
Tony_Bonner		09/07/12	10-07-2012 @ 07:42
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Bench 82.5 x 5 95 x 5 107.5 x 10 CGBP 5,5,4 at 112.5 BO row 3 x 10 at 60 Lat pulldown 3 x 10 at 125 Tri pushdown 3 x 10 at 95 DB curl 3 x 10 at 15
Tony_Bonner		...	11-07-2012 @ 09:48
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Following on from discussions elsewhere about neural efficiency (on John's journal), I'm adapting slightly to include some heavy singles so training will be (e.g. for 531 week 1) 5 reps 5 reps 5 or 6 singles up to daily max (92-95% ish) 5+ reps the 3 sets of non singles will still folllow 531 progression
Tony_Bonner		12/07/12	13-07-2012 @ 08:36
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Post Edited: 13.07.2012 @ 08:37 AM by Tony_Bonner First sesson with amended program Deadlift 60 x 5 100 x 5 130 x 5 150 x 5 170 x 1 185 x 1 200 x 1 210 x 1 (first pull over 200 for a loooong time and was pretty easy too – probably a double there) 170 x 10 SLDL 3 x 3 at 170 Bench 60 x 5 82.5 x 5 92.5 x 5 110 x 1 120 x 1 125 x 1 130 x 1 132.5 x 1 (pretty easy) 107.5 x 10 CGBP 3 x 5 at 112.5 That little lot took me 45 mins. Need to speed up a bit
Tony_Bonner		13/7/12	15-07-2012 @ 09:26
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	squat 60 x 5 100 x 5 117.5 x 5 135 x 5 155 x 1 175 x 1 190 x 1 155 x 9 push press 72.5 x 5 82.5 x 5 90 x 1 100 x 1 105 x 1 110 x 1 PB fronties forearm muscle twinge on first set so left it there Strict press 3 x 5 at 82.5 Nearly did it again! Two sessions of this new program and I feel wrecked! Going back to vanilla Wendler! Nearly guilty again of chopping and changing for no good reason...
Tony_Bonner		16/7/12	16-07-2012 @ 20:05
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Bench 87.5 x 3 100 x 3 112.5 x 8 CGBP 5,5,3 at 112.5 flyes 3 x 8 at 60 lat pull 3 x 8 at 125 tri push 3 x 8 at 95 leg press 3 x 8 at 250 side raise 3 x 10 at 10
Tony_Bonner		24/07/12	25-07-2012 @ 19:05
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Deadlift 70 x 3 120 x 3 140 x 1 150 x 5 160 x 1 170 x 3 180 x 1 190 x 6. Just - and I mean just SLDL 3,3,5 at 170 DB bench 3 x 10 at 35 leg ext 3 x 10 at 130lb OH triceps ext 3 x 10 at 50 machine assisted chins 10,7,7 at 75 DB shoulder press 10,10, 1 at 25 (completely out of gas by now)
JohnGym		...	25-07-2012 @ 19:06
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Nice reppage Tony. 190x6 is solid graft.
Tony_Bonner		...	25-07-2012 @ 19:19
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Cheers John. I'm pretty sure it's a 6 rep PB, but that is cheaper than a whore in Rochdale
Tony_Bonner		30/7/12	31-07-2012 @ 07:48
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Been a bit slack posting lately, so here is the latest installment 30/7/12 Bench 60 x 5 82.5 x 5 95 x 5 100 x 1 107.5 x 10 CGBP 4,4,3 at 100 Plus some BB stuff for the non-existant summer
Tony_Bonner		...	31-07-2012 @ 19:34
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Abbreviated session tonight (life got in the way) squat bar x loads 70 x 5 120 x 5 130 x 1 140 x 5 150 x 1 157.5 x 10 Push press 65 x 5 75 x 5 85 x 7
Tony_Bonner		01/8/12	02-08-2012 @ 09:42
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	01/8/12 Deadlift 70 x 5 120 x 3 132.5 x 5 142.5 x 1 152.5 x 5 162.5 x 1 172.5 x 9 Much better than the last session. 1 or 2 left in the tank. Those extra couple of warm up sets really make a difference! SLDL 170 x Epic fails! Didn’t get any reps due to nearly passing out starting the pull. Might be a side effect of my new BP meds (which I’m going to have to get a TUE for !) Hammer machine bench press 3 x 10 at 100 Leg ext 3 x 10 at 150lb Leg curl 3 x 10 at 130lb Machine bicep curl 3 x 10 at 50lb OH ext 3 x 10 at 50 Front raise 3 x 10 at 12.5 CSR 3 x 10 at 85
Tony_Bonner		02/8/12	03-08-2012 @ 08:21
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	Bench Loads x bar 60 x 5 82.5 x 5 90 x 1 95 x 5 102.5 x 1 107.5 x 9 CGBP 3 x 4 at 100 Flyes 3 x 10 at 25 Machine bicep curl 3 x 10 at 50 Shrugs 3 x 10 at 90 Calf raise 3 x 10 at 140 Front raise 3 x 10 at 10 Some forearm work on a Nautilus machine

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