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Rabs Training Log

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rabn21Icon...17-02-2014 @ 23:53 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		07/02/2014 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 10
110 x 10
130 x 2 x 10

Close Grip Bench
110 x 10
110 x 9

Incline Bench
100 x 2 x 5
rabn21Icon...17-02-2014 @ 23:55 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		08/02/2014 - Squat / Deadlift

SSB Squat
Bar x 3 x 10
60 x 10
80 x 10
100 x 10
110 x 10
120 x 10
130 x 5
135 x 5
140 x 5

Deadlifts
60 x 10
100 x 8
140 x 6
170 x 5
200 x 3 x 5
rabn21Icon...17-02-2014 @ 23:57 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		11/02/2014 - Bench

Bench
Bar x 2 x 20
80 x 10
100 x 8
120 x 8
135 x 9
135 x 7

Close Grip Bench
115 x 2 x 8
rabn21Icon...17-02-2014 @ 23:59 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		17/02/2014 - Squat / Deadlift

SSB Squats
Bar x 2 x 10
60 x 10
80 x 8
100 x 6
120 x 5
140 x 5
150 x 4
160 x 3

Deadlifts
60 x 10
100 x 5
140 x 3
180 x 2

Leg Press
100 x 10
150 x 10
200 x 10
250 x 10
rabn21Icon...19-02-2014 @ 09:24 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		18/02/2014 - Bench

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 4
140 x 8
140 x 7

Close Grip Bench
120 x 8
120 x 7

Incline Bench
100 x 2 x 6
rabn21Icon...26-02-2014 @ 17:29 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		21/02/2014 - Board Press

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 4

4 boards
140 x 3
160 x 3
180 x 3
200 x 2

Third rep just not there!

0 boards
100 x 15
rabn21Icon...26-02-2014 @ 17:31 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		23/02/2014 - Squats/Deads

Squat
Bar x 3 x 10
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
160 x 5
170 x 5
180 x 5

Deadlift
60 x 10
100 x 8
140 x 6
180 x 5
210 x 2 x 5
rabn21Icon...04-03-2014 @ 14:31 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		26/02/2014 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 5
110 x 3
130 x 2
145 x 6
145 x 5

Close Grip Bench
125 x 2 x 5

Incline Bench
105 x 2 x 5

DB Rows
45 x 3 x 10
rabn21Icon...04-03-2014 @ 14:33 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		Sickness at weekend wiped a good half stone in 24 hours. Surprised with last nights training considering.

03/03/2014 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 8
110 x 6
130 x 4
150 x 4
150 x 3

Close Grip Bench
130 x 2 x 5

Incline Bench
110 x 2 x 5

DB Overhead Press
50lbs x 2 x 10
rabn21Icon...11-03-2014 @ 09:27 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		05/03/2014 - Squat

Bar x 3 x 10
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
160 x 5 x 5
rabn21Icon...11-03-2014 @ 09:31 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		09/03/2014 - Bench Seminar

We had a bench seminar/training session with the Steele brothers. Very informative session and I have a lot of things to work on to keep my bench on the up! Tested to see where I am at strength wise for heavy single.

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
145 x 1
160 x 1
170 x f

Just didn't get through the sticking point on the 170 but it is not far away at all. Hope to hit this at end of May for a 3 lift bench PB.

Managed to sprain my ankle yesterday so resting that hope to squad and deadlift towards end of the week. Really am made of glass!
rabn21Icon...25-03-2014 @ 10:54 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		Last couple of bench sessions were 140 x 5 x 5 and 142.5 x 4 x 5 plus few assistance exercises.

24/03/2014 - Bench
Bar x 2 x 20
60 x 10
90 x 5
110 x 3
130 x 2
145 x 3 x 5

Close Grip Bench
130 x 2 x 5

DB Press
25 x 5 (each side strict)
30 x 5 (each side strict)
35 x 5 (each side strict)
40 x 5 (each side push pressed)

DB Rows
40 x 2 x 15
rabn21Icon...29-03-2014 @ 11:32 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		27/04/2014 - Board Press

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 4

2 boards
140 x 3
150 x 3
160 x 3
170 x 3

Strict Press
65 x 3 x 10

Bent Over Rows
65 x 3 x 10

DB Hammer Curls
50lbs x 10
rabn21Icon...01-04-2014 @ 10:48 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		30/03/2014 - Squat / Deadlift

Squat
Bar x 10
60 x 10
90 x 8
120 x 6
140 x 4
160 x 2
180 x 3 x 5

SSB Squats
70 x 10
80 x 10

Deadlift
60 x 10
100 x 8
140 x 6
180 x 3 x 5

In between squats and safety bar squats we did some core and stability stuff. Couple of weeks off really helped the body but I am sore as hell today!
rabn21Icon...07-04-2014 @ 12:53 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		01/04/2014 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 5
110 x 3
130 x 2
150 x 4 x 4

Close Grip Bench
130 x 2 x 5

DB Rows
40 x 2 x 15

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