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shaun_kelly1993IconStarting again11-01-2017 @ 08:14 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
2016 - s**t year - no comps for me, been misersable as f**k but i'm back to give it a proper go again:

Comps i aim to do in 2017:

1.) YNE Spring Open - 5th March 2017 (Aims: 260/180/305)

2.) All England - 28th May 2017

3.) YNE Summer Open - 6th August 2017

4.) British Senior Classics - 15th October 2017

Will probably compete at 120kg + for the first twoi and look to drop to -120 for the second two - but mainly i just want to get back to where i was in the first comp and kick on from there
shaun_kelly1993Icon10/01/2017 - Sq & Bp training11-01-2017 @ 08:21 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats:
1 x 5r x 70kg
1 x 4r x 120kg
1 x 3r x 170kg
1 x 2r x 200kg
1 x 3r x 215kg
4 x 5r x 180kg

Bench Press:
1 x 6r x 50kg
1 x 5r x 70kg
1 x 4r x 100kg
1 x 3r x 120kg
1 x 2r x 140kg
1 x 1r x 152.5kg
4 x 5r x 120kg

Narrow grip pull downs:
4sets x 12reps (progressively heavier each set)

Reverse fly's (machine):
4sets x 12reps (progressively heavier each set)

Close grip bench (focusing on slow descent)
1 x 20r x 45kg
1 x 20r x 50kg
1 x 20r x 55kg
1 x 20r x 60kg
ChrisMcCarthyIcon...11-01-2017 @ 08:29 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Good to see you back posting again, Shaun!
shaun_kelly1993Icon11/01/2017 - Deadlift & Bench Press12-01-2017 @ 08:23 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deadlifts:
1s x 70kg x 5r
1s x 120kg x 4r
1s x 170kg x 3r
1s x 200kg x 2r
1s x 220kg x 1r
1s x 245kg x 3r
4s x 205kg x 5r

(not bad for the first deadlift session back - felt pretty easy too tbh)

Bench Press:
1s x 50kg x 7r
1s x 70kg x 6r
1s x 100kg x 5r
1s x 120kg x 4r
1s x 135kg x 3r
1s x 145kg x 2r
2s x 152.5kg x 1r
6s x 75kg x 10r (3second descent) - light weight but burnt like mad!

OHP:
1s x 12r x 50kg
1s x 12r x 55kg
1s x 12r x 60kg
1s x 12r x 65kg

Lat raise: 4s x 12r x 14's(db)

Bicep Curls: 4s x 20r x 14's (db)
shaun_kelly1993Icon...12-01-2017 @ 08:31 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
ChrisMcCarthy said:Good to see you back posting again, Shaun!


Cheers pal, glad to be back
shaun_kelly1993Icon13/01/2017 - Variations (sq & bp)14-01-2017 @ 09:50 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
2 count, beltless paused squats:

1 x 70kg x 5r
1 x 100kg x 5r
1 x 120kg x 5r
1 x 150kg x 5r
1 x 170kg x 5r
1 x 180kg x 5r
3 x 160kg x 5r

Spoto Bench press (2sec pause 1 inch above chest)

1 x 50kg x 5r
1 x 70kg x 5r
1 x 100kg x 5r
1 x 110kg x 5r
1 x 120kg x 5r
1 x 140kg x 5r
1 x 120kg x 5r
1 x 110kg x 5r
1 x 100kg x 5r

Bent Over rows:

1 x 60kg x 12r
1 x 80kg x 12r
1 x 100kg x 12r
1 x 60kg x 12r
(30 sec res between sets)

Rev fly's: 4s x 12r

Tricep extensions: 4s x 20r
shaun_kelly1993Icon15/01/2017 - deadlift & bench variatons15-01-2017 @ 13:10 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
2 count paused dl :

1 x 70 x 5r
1 x 120 x 5r
1 x 150 x 5r
1 x 170 x 5r
1 x 190 x 5r
3 160 x 5r

first time i have done these conventional so kept the weights light-ish to see where i was at & they were comfy so i'll defo push these next week

incline bench press:

1 x 40/60/80/90/100 x 8r
3 x 80 x 8r

OHP:

40 x 12r
50 x 12r
60 x 12r
70 x 12r

Lat raise:

4 x 12r x 14kg dbells

Bicep Curls:

4 x 20r x 14kg dbells
AppetiteIcon...16-01-2017 @ 10:56 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Nice to see you back big lad.
shaun_kelly1993Icon...16-01-2017 @ 11:15 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Appetite said:Nice to see you back big lad.


Cheers mate, really happy to be back, fell out of love with it a bit last year, went to the juniors & was put off my a lot of immaturity from some new lifters, so decided i hated powerliting - then realised how much i missed it, hopefully i can keep motivated this time & hope to see my number one numbers guy at a few comps this year! haha
shaun_kelly1993Icon16/01/2017 - Squats & Bench Press17-01-2017 @ 08:30 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squats:

70kg x 6r
120kg x 5r
150kg x 4r
170kg x 3r
200kg x 2r
215kg x 3r

4s x 185kg x 5r

Bench Press:
50kg x 6r
70kg x 5r
100kg x 4r
120kg x 3r
140kg x 2r
152.5kg x 1r

4s x 122.5 x 5r

Wide grip pulldowns:

4s x 12r

Rev fly's:

4s x 12r

Skull crusher's:

4s x 20r
shaun_kelly1993Icon18/01/2017 - DL & BP19-01-2017 @ 14:09 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deads:

70/120/170/200/220 x 5r

245 x 3r

4 x 210 x 5r

Bench:

50/70/100/120/140 x 5r

152.5 x 1r

6 x 10n x 75kg ( 3 sec descent)

OHP: 4 x 72.5 x 12r

Lat raise: 45 x 12r

Bi curls: 4 x 20r
shaun_kelly1993Icon22/01/2017 - Sq & Bp variations23-01-2017 @ 08:45 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Missed fridays session due to travelling alot with work so i am 1 session behind.

Beltless 3sec Pause squats:
70 x 5r
100 x 5r
120 x 5r
150 x 5r
160 x 5r
170 x 5r
182.5 x 5r
3 x 165 x 5r

Spoto Press:

60 x 5r
100 x 5r
120 x 5r
140 x 5r
3 x 120 x 5r

Low row:

4s x 12r

Face Pulls:

4s x 12r

Bicep curls: 4s x 20r
shaun_kelly1993Icon24/01/2017 - sq and bp25-01-2017 @ 11:37 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Squat:

70/120/150/170/200 x 5r
215 x 3r
5s x 180 x 6r

Bench:

50/70/100/120/140 x 5r

152.5 x 1r

5s x 120 x 6r

Lat pulldow: 4x12r

Rev fly: 4x 12r

Tricep pushdowns: 4 x 20r
shaun_kelly1993Icon25/01/2017 - Dl & Bp26-01-2017 @ 13:16 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Deadlifts:

70/120/150/170/200/220 x 5r

245kg x 3r

5s x 6r x 205kg

Bench Press:

50/70/100 x 5r

120/130 x 3r

140 x 2r

152.5kg x 1r

7s x 10r x 80kg (3ct eccentric)

Shoulder Press (dbells) 4 x 12 x 45kg's

Lat raise: 4 x 12r (machine)

Bicep Curls: 4s x 20r 30kg (barbell)
AppetiteIcon...27-01-2017 @ 14:44 
Avatar
Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Nice training mate. Hows it feeling after your time off? Are you rusty or just ready?

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