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SimeonIcon...11-12-2011 @ 14:11 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Squats - worked up to 2x4x160

was gonna do loads of more volume on squats but I weirdly hyperextended or something which hurt my back. Hopefully it's nothing serious.

Dumbbell press - up to 1x6x65, 4x8x25

Chest supported row - 3x12x60

Leg extensions

Rope pushdowns
SimeonIcon...15-12-2011 @ 12:42 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Dumbbell press - 5x3x70, 2x10x50

Leg press - 5x4x340, 3x12x200

Chest supported row - 12x100, 2x6x120, 2x6x100

Flyes - 3x12x40

Elbows out extensions - 2x4x40, 3x10x30
SimeonIcon...27-12-2011 @ 13:26 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Did back rehab and abs, so loads of back raises, decline situps, pull-throughs and leg raises.

dumbbell shoulder - 10x65, 6x65
SimeonIcon...03-01-2012 @ 15:19 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Bench press - 1x5x70, 2x4x80, 2x3x95, 5x3x108

last set was paused

Leg press - 1x5x200, 1x4x240, 2x3x280, 5x3x320

possibly a little easy

Pullups - 5x3x10

Back raises - 5x5x30

Bench press - 1x5x70, 1x5x80, 5x5x95

Dumbbell overhead - 8x60, 7x60, 5x60

Weighted situps with 20kg plate
SimeonIcon...17-03-2012 @ 18:41 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
SLDL - 10x1x200

DL - 10x1x200

wtf
SimeonIcon...23-03-2012 @ 14:45 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Frontie - 5x1x140

Paused Frontie - 3x1x100, 3x1x110, 1x1x120

Bench - 1xFx125 (line was all wrong, 3x1x125, 4x1x100 - speed work

some other crap

Will stay on 140 for fronties and 125 for bench for another session i think.
SimeonIcon...15-06-2012 @ 22:45 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Squat - 1x20x20, 1x5x100, 1x5x110, 1x5x120, 1x5x130, BELT ON 5x5x140

Strict press - 1x15x20, 1x5x40, 1x5x50, 1x5x60, 2x3x70, 2x5x60, 2x5x50

wtf?? possible still f**ked from floor press on wed

Pendlay dumbbell row (paused) 1x8x20, 4x8x30

Abs
SimeonIcon10s18-06-2012 @ 22:15 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 15.07.2012 @ 12:15 PM by Simeon
The start of the 10,8,5,3,1 progression

Squat (beltless) - 1x20x20, 1x10x100, 1x10x120, 1x6x120, 1x10x100

Cont clean + press/jerk/whatever - 1x5x40, 1x5x60, 3x10x70

Frame carry - 2x40, 2x80, 4x110, 4x140, 2x140

one length of gym = one "set"

Abs

Incline - 1x10x40, 1x10x60, 1x8x75, 1x10x70, 1x6x70, 1x4x60
SimeonIcon10s21-06-2012 @ 00:32 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 15.07.2012 @ 12:18 PM by Simeon
18" deadlift (beltless) - 1x6x100, 1x10x120, 1x10x150, 1x10x170, 1x10x160, 1x9x160

Clean pulls - 2x3x150, 2x3x110

Snatch pulls - 2x3x110

Floor press - 1x10x80, 2x10x70??, 1x20x50

Dumbbell snatch - 30,36,40,44

Dumbbell jerk - 44,46,48,50

Dumbbell row (strict) - 3x10x30

Abs
SimeonIcon10s22-06-2012 @ 21:39 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 15.07.2012 @ 12:21 PM by Simeon
Squat (beltless) 1x20x20, 1x6x60, 1x10x100, 1x10x110, 3x10x120

Incline bench - 1x10x60

Left it here, felt kind of ill
SimeonIcon8s04-07-2012 @ 14:24 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 15.07.2012 @ 12:13 PM by Simeon
Deadlift (beltless) - 1x8x110, 1x8x150, 2x8x170

Bench press (pinky on rings) - 1x8x60, 1x5x70, 1x5x80, 2x8x90, 1x6x80
New bench grip felt much better - felt I was more able to activate chest and triceps

Slingshot close grip - 2x8x60
Halting close grip - 1x4x60

Front squat holds - 110x25s, 2x25sx130, 1x10x130, 1x25sx110

Pullups - 8xbw, 5xbw, 5xbw bla bla bla
SimeonIcon8s06-07-2012 @ 20:38 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 15.07.2012 @ 12:23 PM by Simeon
Squat (beltless) - 1x15x20, 1x7x100, 1x5x110, 1x5x120, 1x8x130
my knee hurt a bit (i think it was from squatting too fast on the warm up) so I decided to work on me speed a bit after this

High bar - 4x3x100

Low incline smith - 1x8x60, 1x8x70, 1x8x80, 2x8x70

Smith shoulder press - 3x8x60

Barbell row - 3x8x80
Snatch grip shrug - 3x8x80

Abs
SimeonIcon5s10-07-2012 @ 21:02 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 15.07.2012 @ 12:11 PM by Simeon
Squat - 1x5x60, 1x5x100, 1x5x120, 1x5x130, 1x5x145

Bench - 1x5x60, 1x5x70, 1x5x80, 1x5x90
shoulder twinge, had to stop.


LATER

Dumbell rows - up to 3x5x37.5

Pullovers - 3x11x27.5

shrugs, curls, rear flyes, bla bla bla
SimeonIcon5s11-07-2012 @ 14:17 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 13.07.2012 @ 21:45 PM by Simeon
Was meant to be doing events, but Martin is a mong so...

Strict press - up to 5x70?? or something???

Deadlift (beltless) - 1x5x100, 1x5x140, 1x3x160

Sumo (beltless) - 1x5x160, 1x4x180

Front squat holds - 1x20sx100, 3x20sx120, 1x10sx160

Chest supported rows - up to 5x80

Shrugs of some sort

slingshot cgpb - up to 3x5x90

rear delt flyes
SimeonIcon5s13-07-2012 @ 21:45 
Avatar
tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Squat (beltless)- 1x15x20, 1x5x60, 1x5x100, 1x5x120, 1x5x140, 1x4x150(failed 5th) 1x2x150
Music turned of mid set, which through me off and I missed 5th rep. Ah well...

Front squat holds - 1x15sx100, 1x15sx120, 3x15sx140

Incline smith bench - 1x5x60, 1x5x80, 1x5x90, 3x5x90

Seated smith press - 1x5x70, 2x5x80

Pullups (each rep from standing) 4x5xBW

Machine high rows

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