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jones105IconCube week 9 / heavy squat13-11-2021 @ 01:31 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
180 x2
Wraps & belt
200 x2
220 x1
240 x1

Just belt
180 x3
160 x5

Forward facing hack squats
80 x12
140 x10
160 x8
180 x8

Had to leave sprints ,Ill get them in tomo possibly
jones105IconSquat /Monday 22-11-2125-11-2021 @ 20:08 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat ,high bar
100 x20
100 x10
100 x10
100 x10

Seated ham curls
50 x12
50 x12
50 x12
50 x12
57 x10

Single leg step ups with dumbbells / 5 box ( starting lower as Iv not done these for a while )
10 x12
12.5 x10
12.5 x10

Starting a new squat cycle.Started a lil lighter as I wasnt sure of my 20rep max..Now I can see where Im at,I can work out the rest.
jones105IconPressing25-11-2021 @ 20:19 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Swiss bar ,neutral grip
50 x7
60 x5
65 x3
55 x7
65 x5
70 x3

Seated machine press
50 x12
57 x10
64 x8

Skull crushers
27 x10
27 x10
27 x10

Side laterals
10 x12
12.5 x10
12.5 x10

Super set with
Bent over DB lateral
5 x10
5 x10
5 x10

IYT
2.5 x15
5 x12
5 x12
jones105IconSquats & deadlift25-11-2021 @ 20:23 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat, high bar
105kg x20
105kg x10
105kg x10

10 min EMOM
180kg deadlift x2

RDLs
60 x10
80 x10
100 x10

Two arm DB rows / paused
20 x12
25 x10
25 x10

Was supposed to do speed deads but on the heavier squat day,Ill run EMOM for the first 3 weeks,not too heavy but just to mix things up

I feel the 105kg was still a touch too light but I can make up for it next week
jones105IconSpeed bench 26/11/1201-12-2021 @ 19:48 
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
40 x3
50 x3
55 x3 x8
32X0

Incline DB press
17.5 x12
20 x12
25 x10
25 x10

Leg raises off the end of the bench
4 x10
jones105IconSquat 29/11/1201-12-2021 @ 20:17 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
High bar back squat
110 x15
110 x8
110 x8
110 x8

Ham curls
43 x12
50 x12
57 x10
57 x10
57 x10

DB, Single leg step up 6.5 box
12.5s x12
15s x10
15s x10

Calf press
80 x12
100 x12
140 x12
140 x12
jones105IconPressing01-12-2021 @ 20:25 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Speed Swiss bar press against red bands
30 x3
30 x3
35 x3 x4
40 x3 x4

Seated DB press neutral grip / no back support
10 x12
12.5 x10
15 x8

IYT raises
5 x12
5 x12
5 x12

Cable crunches
120 x20
150 x15
170 x12
170 x12
jones105IconSquat 2/12/2107-12-2021 @ 10:16 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Speed deadlift + 32kg chains
Bar weight
70 x3
70 x3
70 x3
70 x3
70 x3

High bar back squat
120 x15
120 x8
120 x8

DB RDL
20 x12
25 x12
27.5 x10
27.5 x10
jones105IconSquat 2/12/2107-12-2021 @ 10:16 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Speed deadlift + 32kg chains
Bar weight
70 x3
70 x3
70 x3
70 x3
70 x3

High bar back squat
120 x15
120 x8
120 x8

DB RDL
20 x12
25 x12
27.5 x10
27.5 x10
jones105IconChest07-12-2021 @ 10:19 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Flat bench
60 x7
80 x5
90 x3
70 x7
85 x5
95 x3

Seated chest machine
50 x12
57 x10
64 x8

Cable kick backs
20lb x12
30lb x10
30lb x10
30lb x10 - 20lb x10

Dip bench leg raises
x15
x15
x15
x15
jones105IconSquat07-12-2021 @ 10:24 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
High bar back squat
140 x10
150 x6
150 x6
150 x6

Seated ham curls
36 x12
50 x10
57 x10
64 x8
64 x8

Single leg raises 7.5? box
12.5 x12
17.5 x10
17.5 x10

Sprints 20 on/10 rest
12.5
12.5
13.5
13.5
14.5
14.5
jones105IconPressing07-12-2021 @ 10:28 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Swiss bar,neutral grip
55 x7
60 x5
70 x3
60 x7
70 x5
75 x3

Seated shoulder press
64 x10
77 x10
84 x10

Cable side laterals
20lb x12
30lb x10
30lb x10
30lb x10

Cable crunches
120lb x20
160lb x15
170lb x14
170lb x10 - 150 x10 - 120 x10
jones105IconSquats 9/12/2110-12-2021 @ 21:21 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
155 x10
160 x6
160 x6

14 block pulls
190 x3
190 x3
200 x2
200 x2
jones105IconSpeed bench10-12-2021 @ 21:29 
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
50 x3
50 x3
60 x3
60 x3
60 x3
60 x3
60 x3
60 x3
41X0

Incline DB press
20 x12
25 x12
30 x10
30 x10

Rope press downs
70lbs x10
80lbs x10
90lbs x10

DB kickbacks
5 x12
7.5 x10
10 x10
jones105IconZercher squats,grip & back11-12-2021 @ 19:25 
most definatley not an idiot
Member 2731, 3190 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Zercher squats
30 x10
50 x8
70 x5
75 x5
75 x5

Farmers holds
70 x60s
90 x50s
90 x50s - add straps 30s

SG Pendley rows off 6 blocks
70 x3
70 x3
70 x3

Single arm DB rows
20 x12
25 x10
27.5 x10

CG pull downs
120lb x12
150lb x10
180lb x8
2secs pause

Preacher curls
14 x10
23 x10
23 x10 - 14 x10

Want to start being moving back into training but rain stopped me doing farmers walks so I settled for holds..
Saturdays I will be adding sack and or farmers runs.

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