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bsaunders1989Icon...19-08-2012 @ 19:34 
Member 2896, 722 posts
SQ 202.5, BP 150, DL 260
612.5 kgs @ 95kgs UnEq
You going for anymore PBs on squat in the next couple of weeks then butt? i think your gd for 240 at least
jones105Icon......20-08-2012 @ 19:40 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
bsaunders1989 said:You going for anymore PBs on squat in the next couple of weeks then butt? i think your gd for 240 at least


gona leave pbs for a bit,maybe in 4-6weeks time...defo had more than 220kg in me last week....but was happy with it
jones105Icongym sesh 20/08/1220-08-2012 @ 19:52 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
squats
60 x10
60 x10
box squats
100 x5
140 x5
180 x5
200 x5
200 x5

front squats
60 x10
80 x10
80 x10
100 x8
aint don these for a while,gona be more consitant with these,with my squat routine

calr raises
60 x15
100 x12
130 x6 with 6 bounce reps
130 x6 with 6 bounce reps

cable crunces
20,15,10,8 with a drop set on last set,10reps

500m row 2.20ish

decant sesh,gona do box and fronties together,every other..on the other week,im thinking regular squats more volume with over head squats??this would give me good variety...
bsaunders1989Icon...20-08-2012 @ 22:23 
Member 2896, 722 posts
SQ 202.5, BP 150, DL 260
612.5 kgs @ 95kgs UnEq
solid squats 4 days after a PB mate
jones105Icon...20-08-2012 @ 23:49 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
bsaunders1989 said:solid squats 4 days after a PB mate


thanks ben mateHappy
HywelIcon...21-08-2012 @ 07:56 
Avatar
Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
Yes, get some OH squats in. They are brutal, there's not many things better for your core IMO.
jones105Icon.......21-08-2012 @ 21:23 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Hywel said:Yes, get some OH squats in. They are brutal, there's not many things better for your core IMO.


Yea hywel,good for core,balance etc....gona be a lot more consistant now...squats mon,push wed,deads fri....gona add speed/exlosive wrk in mixed with volume,and low reps...see what happens....still wana do some events every other week,or every 3rd week....jus farmers,log and medly wrk...
jones105Icongym sesh 21/08/1224-08-2012 @ 21:20 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
strict press
60 x10
80 x8
90 x4 +2 push press
90 x4 +4 pp
these felt realy heavy today!

over head tri extensions
27 x12
37 x10
42 x8
45 x6,on last rep(negative part)i felt pain and strain by my funny bone,was sore and was gona leave it there,but put some deep heat on,stretched a bit and it felt ok......

deadlifts DOH
60 x10
90 x10
100 x8
120 x5
mix grip
160 x5
160 x6
160 x7,few secs rest then 3 more

seated cable rows
12,10,8

dumbell shrugs,pick up from floor
25 x12
37.5 x8
50 x5 last rep held
50 x5ish last rep held

good sesh,but every thing felt realy tough today,didnt quite have my head in it tbh,grip held out today,nothing impressive but it should improve over next few months.
jones105Iconsquats 26/08/1226-08-2012 @ 13:54 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 26.08.2012 @ 13:55 PM by jones105
squats
bar x15
60 x10
100 x5
140 x5
180 x8
185 x5
185 x6
190 x5
190 x5

db lunges
17.5 x20
25 x10
25 x10

ez curls
20,20,20,20,25
bin having pain with right are,jus below bicep,maybe tendons....so jus going light with curls

side bends
10kg db x20 each side
20kg plate x20 each side
20kg plate x20 each side
20kg plate x25 each side

just a qwik sesh today,squats felt goodHappy
HywelIcon...26-08-2012 @ 16:49 
Avatar
Member 3126, 626 posts
SQ 270, BP 160, DL 280
710.0 kgs @ 140kgs UnEq
That's some nice squatting right there. How deep you going on them?
jones105Icon.....26-08-2012 @ 18:23 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Thanks dude.ass to floor! What I plan to do is regula squats one week and box the next,then fronties and over head squats for assisstance,variety...jus see how I progress.
jones105Icongym sesh 28/08/1228-08-2012 @ 18:36 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
wasnt expecting much today..wasnt sure if were i strained my tricep,was heald from last week.....

strict press with fat grips
50 x5
50 x10
85 x6
90 x5+1pp
90 x5+2pp

CGBP with fat grips
60 x10
100 x5
100 x5
left it here after these,my left tri was pulling,were it was strained last week.thing im gona need to leave pressing for a few weeks Unhappy

barbell shrugs no straps
60 x10
80 x12
100x10
120 x5 held last rep for around 10secs
120 x5 held last reps fro around 10secs

ez bar front raises with fat grips
15,10,10

cable crunches
20,12,8,

weighted leg raises
20,15,15

interval training on rower
3x 500m 1 min rest inbetween
1st 2.04mins
2nd 1.59ins
3rd 2.10mins

strict press felt good,but moving to CGBP was a bad idea today! not a good ses tbh,think im gona leave pressing heavy for a few weeks,see if these niggles will heal
Angry
jones105Icongym sesh 30/08/1230-08-2012 @ 18:19 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 30.08.2012 @ 18:21 PM by jones105
floor speed deads DOH
60 x10
100 x8
120 x5
120 x5
18inch
180 x8 mix grip
straps on
220 x3
240 x3
240 x5

barbell rows
80 x10
90 x8
100 x7

dumbell shrugs light
25 x15
30 x12
30 x12

ez bar curls ss with lating leg curls
20/20
20/16
20/12
20/12

hypers
2 x20

stretching

bodyweight right back down now... 90.3kg Happy

happy with deads today,happy weight is back down,need to keep it there now,and make some tidy progress with my strength
bsaunders1989Icon...31-08-2012 @ 16:29 
Member 2896, 722 posts
SQ 202.5, BP 150, DL 260
612.5 kgs @ 95kgs UnEq
nice deads
jones105Icon...........02-09-2012 @ 15:03 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
bsaunders1989 said:nice deads


thanks ben mate

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