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jones105IconCube week 3 / speed press / 29-9-2130-09-2021 @ 15:42 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Swiss bar + red bands
30 x2
40 x2 x7

Seated DB press
25 x10
25 x10
25 x10

Swiss bar gcbp
30 x10
40 x10
40 x10

Over head extensions
27 x12
33 x10
33 x10
33 x10
jones105IconCube week 3 / heavy squat30-09-2021 @ 15:55 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat with reverse band( purple) bands were loose,so just had tension through 1/3 of the lift at the bottem
180 x2
190 x2
200 x2
200 x2
200 x2
Chinese drop set ( 25 total reps )
150 x10 - 130 x8 - 120 x7

Seated leg press
100 x20
127 x15
144 x14

Leg extensions 3/4 - 2/4 - 1/4 reps
43 x18
43 x18
43 x18
30 x20 full reps

Sprints level 13
30s on - 20s off x5
jones105IconMonday 5th Oct / cube week 4, Heavy deadlift09-10-2021 @ 00:11 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor deadlift / reverse band - green
Bar weight
230 x2
240 x2
250’x2

Sumo deadlift
150 x3
160 x3
160 x3

Ham curls
43 x12
57 x10
64 x8
64 x8

SG Pendley rows with 3s holds, off boxes
50 x10
50 x10
55 x8
55 x8

DB rows
25 x12
30 x10
30 x10
jones105IconCube week 4 / dynamic bench & pressing …. 5/10/2109-10-2021 @ 00:22 
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
55 x2 x8

Seated BTNP / smith machine
20 x12
40 x10
45 x10
50 x8

Seated shoulder press
64 x12
71 x10
77 x10
84 x8

Cable press downs
100lbs x12
110lbs x10
110lbs x10
110lbs x10 - 80lns x15
jones105IconCube week 4 ,dynamic squat against purple bands / 7/10/2109-10-2021 @ 00:39 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
Bar weight
60 x3
70 x3
80 x2
80 x2
80 x2
80 x2

Reverse barbell lunges
60 x10
65 x8
70 x8

Front squat / cross armed
100 x3
120 x3
120 x3

Leg extensions
50 x12
64 x8
64 x8
64 x10

Sprints / warm up jogging
30s on / 20s off x5 rounds
jones105IconChest & tris / off program session09-10-2021 @ 00:54 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Flat bench
80 x3
100 x3
105 x1
110 x1
120 x1 - this is massive to me,not a massive weight by far but the most Iv benched since my pec tare in 2018!!
90 x5
90 x5

Seated chest press
50 x12
50 x12
50 x12
50 x12
5secs eccentric each rep

Skull crushers
27 x10
37 x6
37 x6 - 17 x8
jones105IconMoving & upper back09-10-2021 @ 21:02 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Frame 15m into sled drag 15m ( frame weight not including the frame )
160 - 120 x30m
180 - 120 x30m
180 - 120 x30m
180 - 120 x30m
180 - 135 x30m
180 - 135 x30m
180 - 135 x30m
180 - 135 x30m

Wide grip pull downs
40 x10
45 x10
50 x10
55 x5
Slight pause / 3-4 secs eccentric

Cable hammers
25 x10
30 x10
35 x10
40 x8
2-3secs hold
jones105IconSpeed deadlift cube week 5 / 12-10-2115-10-2021 @ 15:33 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor plus chains
Bar weight
90 x2
100 x2
110 x2
110 x2
110 x2
110 x2

Good mornings
60 x12
80 x10
80 x10
80 x10

Ham curls / 5010
43 x10
43 x10
43 x10
43 x10
jones105IconCube week 5 / heavy press / 13-10-2115-10-2021 @ 15:39 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Barbell pp
90 x2
95 x2
100 x2

Strict press / 5kg hanging from bands
Bar weight
65 x3
65 x3
65 x3

Shoulder press
77 x10
84 x10
91 x8
91 x8

IYT
5 x15
5 x15
7.5 x12
jones105IconCube week 5 / Squat ,reps / 14-10-2115-10-2021 @ 15:45 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
150 x10
160 x8
170 x8

Leg press
210 x15
250 x12
280 x10
310 x10

Seated calf’s
20 x15
30 x12
30 x12
30 x12
jones105IconCube week 6 / deadlift reps / 1&-10-2120-10-2021 @ 21:13 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
14” block pulls
190 x10
210 x8
220 x6

Seated ham curls
50 x12
57 x10
64 x8
64 x8

DB RDLs
25 x12
30 x10
35 x8
35 x8’
jones105IconCube week 6 / speed press/ 19-10-2120-10-2021 @ 21:23 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Strict BB press against red bans
Bar weight
40 x2
40 x2
50 x2
50 x2
55 x2
55 x2

Seated DB press
20 x12
25 x10
25 x10

Cable rope press downs
80lbs x10
90lbs x10
100lbs x8
110lbs x8

IYT
5 x12
7.5 x9
7.5 x9
jones105IconCube week 6 ,heavy squat21-10-2021 @ 15:55 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat with reverse purple bands loose,tension kicks in about 3/4 in the way down
180 x2
200 x2
210 x2
No bands
180 x3

Hack squat - weight not including the machine
80 x12
100 x10
120 x8
120 x10

Leg extensions / 50X0
43 x12
50 x10
57 x10
64 x8
jones105IconChest & Tristan we23-10-2021 @ 20:42 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Flat bench
80 x5
90 x3
100 x2
85 x5
95 x3
105 x2

Seated chest press 60X1
50 x10
57 x10
64 x10

Pec dec
30 x10
30 x10
30 x10

Ever head trine extensions
27 x12
32 x10
34.5 x8

Cable kick backs
20 x8
20 x10
20 x10
jones105IconMoving / conditioning23-10-2021 @ 21:03 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Frame 15m + 15m
160 x30m
180 x30m
180 x30m
180 x30m
180 x30m

Sled push / pull 15m + 15m
130 x30m
130 x30m
150 x30m
150 x30m
150 x30m
90s rest between runs

Ski-erg
20/10 x6 rounds

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