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TRAINIG LOG

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jones105IconCube week 1 / dynamic squats11-07-2021 @ 21:12 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat,held on safety pins for a pause + 32kg chains
Bar weight
70kg + chains 8 x3

Leg press
200 x12
230 x10
250 x8

Walking lunges
10kg x8 each leg
15kg x8
15Kg x8

Side bends
20 x15
22.5 x12
25 x12
jones105IconSaturday 10th / zercher squats / upper back / sack17-07-2021 @ 17:22 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Zercher squat axel bar
60 x8
80 x8
80 x8
80 x8

Seated back rows
43 x12
51 x10
64 x10
64 x10

80kg sack drop and turn every 6m for 90s
9 rounds

80kg sack one pick up
x46m
x60m
x60m

DB shrugs
20 x12
25 x10
25 x10
25 x10

Cable hammers + 2 count holds
35 x12
40 x10
45 x8
45 x8
jones105IconCube week 2 / deadlift speed17-07-2021 @ 17:31 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor deadlift against 2 red bands
Bar weight - 100kg 8x3

Barbell RDL
90 x8
90 x8
90 x8

Speed SG Pendley rows
60 x5
60 x5
60 x5
60 x5

Seated hams curls
36 x15
50 x12
57 x8
57 x8
jones105IconCube week 2 / heavy press17-07-2021 @ 17:37 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Log on clean
80 x2
90 x2
90 x2
95 x2
95 x2

CGBP
80 x5
90 x5
90 x5
90 x5

Seated shoulder press
46 x12
64 x10
71 x8
71 x8
Focus on eccentric

Cable press downs
50 x12
60 x10
60 x10
60 x10

IYT raises
5 x12
5 x12
5 x12
5 x12

Powell raise
5 x10
5 x10
Each arm
jones105IconCube week 2 / Rep Squats17-07-2021 @ 18:36 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 17.07.2021 @ 18:44 PM by jones105
Back squat
140 x8
145 x8
150 x8

Hack squats
60 x12
90 x8
90 x8
90 x10

Leg extensions
36 x15
50 x12
57 x10
57 x10

Ham curls
36 x15
42 x12
42 x12
42 x12
jones105IconZercher squats / sack17-07-2021 @ 19:00 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Zercher squats + 32kg chains
Bar weight
70kg x5
70kg x5
70kg x5
70kg x5

DB rows / both arms - 2 count at the top
25 x12
30 x10
35 x8
35 x8

Pull downs
57 x10
64 x10
71 x8
71 x10

80kg sack - 1 pick up
80 x60m
80 x60m
80 x80m

Sack pick ups
80 x5
80 x10

Preacher curls as with reverse pec dec
14 x12 - 34 x12
18 x10 - 47 x10
18 x10 - 47 x10
24 x8 - 47 x10
jones105IconWeek 3 deadlift reps - 19/7/2125-07-2021 @ 15:31 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
14 block
170 x8
175 x8
175 x8

Good mornings
60 x10
70 x8
70 x8
70 x8

Seated hams curls
50 x10
50 x10
50 x10
50 x10

DB RDL
25 x12
30 x10
30 x10
jones105IconCube week 3 - Speed press - 20/7/2125-07-2021 @ 15:35 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Swiss bar against red bands
Bar weight
30 x3
30 x3
40 x3 x6

Seated DB press
20 x12
25 x10
25 x10
25 x10

Side lateral raises
10 x10
10 x10
10 x10

IYT
5 x12 x4

Powel raise
10 x12 x2
jones105IconCube week 3 - heavy squat - 22/7/2125-07-2021 @ 15:41 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
170 x2
175 x2
175 x2
175 x2
175 x2

Leg press
200 x15
250 x10
270 x8
270 x10

Ham curls Super set with leg ext
36 x20 - 36 x20
50 x15 - 50 x15
57 x10 - 57 x12

Walking lunges
15kg DBs x16 ,x16 ,x16
jones105IconZercher squats and sack25-07-2021 @ 15:49 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
zercher squats + 32kg chains
50 x10
60 x10
60 x10
60 x10
Bar weight,not including chains

SG speed Pendley rows
60 x5
60 x5
60 x5
60 x5

CGPD
60 x12
70 x12
80 x10
80 x10

80 sack over 50 bar
x6
x6
x6

Alternate DB curls Super set with leg raises
12.5 x12 - 15
15 x10 - 15
15 x10 - 15
15 x10 - 20
jones105IconCube week 4 / heavy deadlift28-07-2021 @ 22:39 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor
220 x2
220 x2
220 x2

2 deficit
185 x3
185 x3

Seated ham curls
43 x12
50 x12
57 x8
57 x8

DB RDLs
25 x12
35 x10
35 x10
35 x10

Side bends
20 x15
22.5 x12
25 x10
25 x10
jones105IconCube week 4 / pressing - reps28-07-2021 @ 22:51 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Log one clean
80 x7
80 x7
80 x7

Seated DB press
20 x12
22.5 x10
25 x8

CGBP
60 x10
70 x8
70 x8

Seated shoulder press machine
43 x15
50 x12
64 x8

Skull crusher
22 x12
27 x8
27 x8

IYT
5 x12
5 x12
5 x12
jones105IconCube week 4 / dynamic squats31-07-2021 @ 21:54 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat + 32kg chains
Bar weight
95 x2
95 x2
95 x2
95 x2
95 x2
95 x2

Reverse barbell lunges
40 x12
50 x10
50 x10
50 x10

Leg press
220 x12
220 x12
220 x12
220 x12

Leg press/calf press
70 x15
100 x12
120 x10
120 x10
jones105IconChest / tris31-07-2021 @ 22:07 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Flat CGBP
100 x2
100 x2
100 x2
100 x2
100 x5
70 x12

Seated DB
20 x12
25 x10
27.5 x8

Rope press downs
35 x12
40 x10
40 x10

W bar press downs
40 x10
50 x10
50 x10
jones105IconZercher squats / farmers31-07-2021 @ 22:19 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Axle zercher squats + 32kg chains
Bar weight
70 x3
80 x3
80 x3
80 x3

Farmers
50 x20
Drop and turn at 20m
80 x40m
80 x40m
80 x40m

DB rows
25 x12
30 x10
35 x8
35 x8

Reverse pec dec
36 x10
36 x10
36 x10
36 x10

Reverse wrist curls
12 x12
14.5 x10
14.5 x10
12 x12

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