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Put myslelf back together-AGAIN

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dannyboy73Icon...03-10-2013 @ 14:26 
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Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Squat day all beltless and wrapless.

Squats: all paused.

65k x 5
85k x 5
100k x 3
110k x 5
125k x 5
145k x 6

Romainian deads 100k x 10, 4 sets

Hip thursters from floor
60k x 5
100k x 5
140k x 5
140k x 12

ab work 5 sets 12 reps

grip work 5 sets.
dannyboy73Icon...03-10-2013 @ 16:26 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
getting fat again!- just weighed at 88k
dannyboy73Icon...05-10-2013 @ 13:49 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 05.10.2013 @ 13:49 PM by dannyboy73
89k lol

Sholder day

strict press standing:
30k x 5
40k x 5
45k x 3
50k x 5
55k x 5
65k x 7 pb (since shoulder op that is lol) pb was 140k onceUnhappy in 1992

Clean and press from floor no belt or starps:
45k x 5
50k x 5
60k x 3
65k x 5
80k x 5
90k x 7 (1 missed on lock) pb

Dips with bands hard at lockout
3 x 15 reps easy

close grip bench
60 x 5
80x 5 stopped because shoulder told me off!

Wink 5-3-1 appars to be doing what it should. No 1 rep showboating for another 7 weeks yet.Eek
dannyboy73Icon...07-10-2013 @ 11:25 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 08.10.2013 @ 12:22 PM by dannyboy73
Back 531
Deadlift: Strapless and beltless. My grip is coming back
85k x 5
110k x 5
130k x 5
140k x 3
165k x 5
185k x 6
Good mornings: Beltless
62k x 15
62k x 5
82k x 5
82k x 5

Bentoverrows:
60k x 15
90k x 15
95k x 15

Shoulderd an 80k stone.

Hyperextensions:
bodyweight x 10
plus 100k x 9
plus 115k x 8 pb Happy

3 Sets of roman chair situps pluss 10k 15 rep sets

Done!
dannyboy73Icon...09-10-2013 @ 19:00 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 09.10.2013 @ 19:31 PM by dannyboy73
Squats:

65k x 5
85k x 5
100k x 3 All paused and beltless.

125k x 5
145k x 3
160k x 3 felt comfortable Happy

Front squats 60k x 5 80k x 5 90k x5

Romainian deadlifts:
60k x 10
90k x 10
110k x 10
115k x 10 all overhand and beltless

hip thrusters:
90k x 5
140k x 5
160k x 5
170k x 2 then cramp!!

Legs to celing ab work
DoneWink
dannyboy73Icon...12-10-2013 @ 12:03 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 12.10.2013 @ 12:05 PM by dannyboy73
5-3-1 shoulders heavy week.
Strict press:

30k x 5. 40k x 5 45k x 3.
work sets: 55k x 5. 65k x 3...
..70k x 5 pbGrin

Clean and press:

45k x 5. 50k x 5. 60k x 3.
work sets: 80k x 5
put belt on, 90k x 3..
100k x 3 pb Grin Grin

Dips with heavy blue band x 15
with blue and green band! x 15 x 2 sets boom!Grin

Standing tricept press x 8 x 3

Barbell curl x 12 x 3.

Happy today. NOT FEELING SO OLD Tongue
dannyboy73Icon...15-10-2013 @ 12:37 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 15.10.2013 @ 12:38 PM by dannyboy73
531 Deadlift.
Deadlift: all strapless just chalk, my grip has returned.
85k x 5
110k x 5
130k x 3
165k x 5
180k x 3
210k x 3 felt there was more, stopped.

Deadlift fast pulls: 100k pluss green band 8 sets of 3 reps.

Goodmornings:
51k x 5
60k x 5
70k x 3
80k x 5
93k x 3.

Bentover rows strapless overhand.

60k x 15
100k x 15 x 2 sets.

Hyperextensions:

bodyweight x 15
plus 100k x 5
plus 116k x 5
plus 131k x 4 pbHappy
andysmilesIcon...16-10-2013 @ 20:54 
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naughty !!
Member 642, 2482 posts
SQ 204, BP 142.5, DL 260
606.5 kgs @ 86kgs UnEq
Looks like a variation of coan routine! Looks nasty!!! Good graft tho
dannyboy73Icon...18-10-2013 @ 08:57 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Thaks Mr Smile.

Not as nasty as it looks.
Ive built this around what I can recover from. I also plan to add more assistance work from this week.
andysmiles said:Looks like a variation of coan routine! Looks nasty!!! Good graft tho

I did the Westside routine originaly 8.. years ago and got my deadlift up from 170 to 240 in 12 weeks. I then stopped powerlifting and took up strong man.

Therefore, Im hopefull that I still have some sensible figures to come.
dannyboy73Icon...18-10-2013 @ 11:46 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Legs:
Squats:
70k x 5 paused
90k x 5 paused
115k x 3 paused
125k x 5 paused
130k x 5
150k x 7 wraps.

Speed squats from 9inch box.

100k plus green bands x 2 x 8 sets.

Romainians deadlift overhand chalk no wraps or belt:
70k x 10
100k x 10
120k x 10
140k x 10

Hip thrusters:
100k x 5
130k x 5
160k x 5
180k x 6 pb

Ab work.
Happy
andysmilesIcon...18-10-2013 @ 18:25 
Avatar
naughty !!
Member 642, 2482 posts
SQ 204, BP 142.5, DL 260
606.5 kgs @ 86kgs UnEq
Nice squating!

You planning on competing?
dannyboy73Icon...18-10-2013 @ 18:52 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Thanks Mr Smiles.
Leg session was tough but there is still room for a lot more assistant work.

Powerlifting comp - Yes, next year- Dependent on injury and progress. I an now 85/7k and can prob shed to 78/80k ish before losing strength.

However, I expect a decent deadlift first!.
andysmiles said:Nice squating!

You planning on competing?
andysmilesIcon...18-10-2013 @ 19:48 
Avatar
naughty !!
Member 642, 2482 posts
SQ 204, BP 142.5, DL 260
606.5 kgs @ 86kgs UnEq
Will be a awesome total if you keep strength down to 78k
dannyboy73Icon...19-10-2013 @ 11:39 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Thank you kindly sir
andysmiles said:Will be a awesome total if you keep strength down to 78k
dannyboy73Icon...19-10-2013 @ 11:45 
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Pre-Op
Member 4600, 6704 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Great shoulder training today:
Strict press:
35k x 5
40k x 5
45k x 3
50k x 3
60k x 5
65k x 8 pb

Clean and press:
40k x 5
50k x 5
65k x 3
70k x 5
80k x 5
90k x 8 pb

Dips with green band:

5 x 15 reps.

DSide lateral raises

3 sets of 10 reps

Lloyd walked in so I jumped on the 3 inch grip farmers walk for 4 x 50m at 88k

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