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shaun_kelly1993 | Starting again | 11-01-2017 @ 08:14 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 10/01/2017 - Sq & Bp training | 11-01-2017 @ 08:21 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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 | ||

ChrisMcCarthy | ... | 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_kelly1993 | 11/01/2017 - Deadlift & Bench Press | 12-01-2017 @ 08:23 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | ... | 12-01-2017 @ 08:31 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | ChrisMcCarthy said:Good to see you back posting again, Shaun!Cheers pal, glad to be back | ||

shaun_kelly1993 | 13/01/2017 - Variations (sq & bp) | 14-01-2017 @ 09:50 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 15/01/2017 - deadlift & bench variatons | 15-01-2017 @ 13:10 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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 | ||

Appetite | ... | 16-01-2017 @ 10:56 | |

Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | Nice to see you back big lad. | ||

shaun_kelly1993 | ... | 16-01-2017 @ 11:15 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 16/01/2017 - Squats & Bench Press | 17-01-2017 @ 08:30 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 18/01/2017 - DL & BP | 19-01-2017 @ 14:09 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 22/01/2017 - Sq & Bp variations | 23-01-2017 @ 08:45 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 24/01/2017 - sq and bp | 25-01-2017 @ 11:37 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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_kelly1993 | 25/01/2017 - Dl & Bp | 26-01-2017 @ 13:16 | |

I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 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) | ||

Appetite | ... | 27-01-2017 @ 14:44 | |

Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | Nice training mate. Hows it feeling after your time off? Are you rusty or just ready? | ||