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TRAINIG LOG

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jones105IconCube week 8 / speed deadlift24-08-2021 @ 11:24 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor + 32kg chains
Bar weight
90 x2
100 x2
100 x2
110 x2
110 x2

Barbell RDLs
80 x10
90 x10
100 x10
110 x10

Ham curls
43 x12
50 x10
50 x10
50 x10
4-5 sec eccentric

Hip adduction
34.5 x12
43 x10
50 x8
50 x8 - 30 x12
jones105IconCube week 8 / heavy press24-08-2021 @ 11:29 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Barbell push press
100 x1 / 110 x1 / 110 x1 / 85 x7

Barbell strict with weight hanging from purple bands ( 5kg )
Bar weight
40 x6
45 x5
50 x5

Seated shoulder machine
64 x12
84 x10
96 x8
111 x6

Shoulder stab work
x3 sets IYT
x3 sets serrates press
x2 sets face pulls
jones105IconCube week 8 / heavy squat test due to last min invite to brits next week…28-08-2021 @ 19:15 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
160 x3
180 x2
Wraps
200 x1
Belt & wraps
240 x1 ( had purple bands loose so slight tension at the bottom )
200 x7

Farmers 10+10m
80 x20m
90 x20m
100 x20m
120 x20m

Power cleans
60 x3
80 x3
80 x3
Belt cleans
80 x3
jones105IconEvents28-08-2021 @ 19:23 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 28.08.2021 @ 19:26 PM by jones105
Oly bar from 14” / mix of c&p and just cleans
On clean
82 x1
92 x1
Belt clean
112 x1
C&A press/belt cleans
97 x3
97 x3
Just power clean
87 x3

18” axle deadlift
165 x5
205 x5
255 x3

Frame 15+15m
150 x30m
190 x30m
110 x15m
220 x15m
195 x30m

Didn’t max out today,just wanted to practise the events more than anything….

Next week I’ll just focus of some dynamic work,rest up from Thursday and hope for the best
Tongue
jones105IconZercher squats / farmers13-09-2021 @ 22:32 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Zercher Squats
60 x5
+ 32kg chains
60 x5
60 x5
60 x5

Farmers drop and turn at 20m
60 x40m
90 x40m
90 x40m
90 x40m

Tyre flips
220 x5
220 x5

Seated cable rows
81 x12
86 x12
96 x10

Reverse pec dec
23 x12
30 x10
30 x10
30 x10
2-3s pause
jones105IconCube wk1 / heavy deadlift13-09-2021 @ 22:35 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor, reverse bands ( green )
190 x2
220 x2
230 x2
240 x2
240 x2

Sumo deadlift
140 x5
140 x5
150 x5

Good mornings
60 x12
70 x10
80 x8
80 x8

Super set with

Seated ham curls
43 x12
50 x10
57 x8
57 x8 - 30 x12
jones105IconCube week 1 - pressing / reps16-09-2021 @ 12:29 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Strict bb press
60 x12
65 x10
70 x8

Seated machine press
64 x12
71 x12
77 x10
84 x10

Seated BTNP - smith machine
40 x10
45 x8
45 x8
45 x8

Skull crushers
27 x12
29.5 x10
32 x8
32 x8

IYT - 5kg 4 x12
jones105IconCube week 1 / dynamic squat16-09-2021 @ 12:41 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat against purple bands
Bar weight
60 x3 x4
70 x3 x4

BB reverse lunges
60 x10
70 x8
70 x8

Leg press
220 x12
260 x10
280 x10
280 x10

Single leg side step ups 10” box
10kg DB - 3 x6 each leg
jones105IconBack & farmers18-09-2021 @ 16:02 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
SN Pendley rows / dynamic effort
50 x5
60 x5
60 x5
60 x5
60 x5
60 x5

Farmers 10m+10m
100 x20m
105 x20m
105 x20m

DB rows / 2 sec pause/hold
20 x15
30 x10
32.5 x8
32.5 x8

Pull downs
57 x12
64 x10
71 x8
71 x8

Super set with

Reverse pec dec / 2 sec pause / hold
23 x12
30 x10
36 x10
36 x10
jones105IconCube week 2 / dynamic deadlift / 20/9/2123-09-2021 @ 22:29 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor deadlift plus 36kg chains
Bar weight
90kg x2 x85

Barbell RDL
90 x10
100 x8
110 x8

Ham curls
43 x12
50 x12
57 x10
57 x10
Focus on eccentric

Cable crunches
120lbs x15
150lbs x12
170lbs x12
170lbs x12
jones105IconCube week 2 / heavy press 22/9/2323-09-2021 @ 23:17 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
barbell push press
80 x2
85 x2
90 x2
90 x2
90 x2

Strict press - weights hanging ( 5kg )
Bar weight
60 x5
60 x5
60 x5

CGBP
60 x12
80 x8
80 x8
80 x8

IYT
5kg x12
5kg x12
5kg x12

Rope press downs
50 x12
60 x10
70 x10
70 x10
jones105IconCube week 3 / Squat reps / 23/9/2124-09-2021 @ 18:29 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 24.09.2021 @ 18:30 PM by jones105
Back squat
150 x8
150 x8
150 x10

Forward facing hack squat
Weight not including machine
50 x12
80 x12
110 x10
130 x10

Leg extensions
43 x12
50 x10
50 x10
50 x10
Slight pause/ eccentric

Sprints
30s on / 20s off x3
jones105IconSpeed bench / abbs - second sesh / 23/9/2124-09-2021 @ 18:33 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Flat bench against red bands
60 x2 x8

Leg raises / body weight
4 x12

DB shrugs
17.5 x15
20 x12
22.5 x12
25 x12
jones105IconUpper back / farmers25-09-2021 @ 20:00 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 25.09.2021 @ 20:03 PM by jones105
SG pendley rows / dynamic effort
60 x5
65 x5
70 x3
70 x3

Speed farmers 20+20m
70 x40m
70 x40m
70 x40m
70 x40m

Reverse grip pull downs
45 x15
63 x12
72 x12
81 x10

Single arm DB rows
25 x10
27.5 x10
32.5 x8

Reverse pec dec
30 x12
36 x10
36 x10

Lighter day today,each work I’m working on various things with farmers to correspond with cube so heavy day,speed day ,slow walks etc etc
jones105IconCube week 3 / deadlift reps / 27-9-2130-09-2021 @ 15:30 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
14” Block pulls
180 x12
190 x10
200 x10

Seated ham curls
43 x15
43 x15
43 x15
43 x15

Super set with DB RDL
25 x10
27.5 x10
30 x8
30 x8

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