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TRAINIG LOG

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jones105IconSun 16th - strict log17-07-2023 @ 23:45 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Strict log
50 x10
50 x10
50 x10
50 x10

Cable flys
18 - 4 x12

Over head cable ext
27 x15
31 x12
36 x12

Cable external rotation
4.5 x15
6 x12
6 x12
jones105IconDeadlift 31/6/2303-08-2023 @ 23:22 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Floor speed against purple bands
100 x3
100 x3
100 x3
100 x3
100 x3

Banded RDLs 40X0
60 x5
60 x5
60 x5

Seated wide cable rows / 2 stacks
31+31 x15
40+40 x12
45+45 x12
50+50 x10

Preacher curls
20 x10
20 x10
20 x10
20 x10

Reverse hypers / x1 10s hold + reps
Machine x1 x10
5kg x1 x10
10kg x1 x10
jones105IconPressing 1/8/2303-08-2023 @ 23:43 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Swiss bar strict
40 x12
50 x10
60 x8
60 x8

Axle DB press
34 x5
44 x5
44 x8
34 x3 L&R

Axle floor press
55 x10
65 x8
65 x8

ISO Shoulder machine press
15 x12
25 x12
30 x12

Standing overhead ext
20 x12
25 x10
30 x10

Standing cable rear delts pulls
4.5 x20
6 x15

Super set with

Side laterals
10 x12
10 x12

First few sessions since Brits. Nothing mental,just ticking over
jones105IconSquats 3/8/2305-08-2023 @ 22:07 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Paused front squats
33X1
100 x3
100 x3
100 x3
100 x3

Leg press
200 x12
200 x12
200 x12
200 x12

Hip abductor machine
50 x12
57 x12
57 x12

Ham curls
43 x10
43 x10
43 x10

Just a short one on Thursday…Right knee still has some pain but it easing..

Stability work seems to being the job
jones105IconEvents05-08-2023 @ 22:12 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Log FTOH
70 x5
70 x5
70 x5
70 x5

Farmers - slow walks / drop and turn at 20m
50 x80m
50 x100m
Planned another set but it pissed down!

Ball to shoulder
80 x5
80 x5
80 x5

Seated CG cable rows
60 x12
70 x12
80 x12
Power rows

Seated ham curls / cluster sets
23 x8 x8 x8
30 x8 x8 x8
36 x8 x8 x8

Stretching / mobility work

And weeks just keeping thing’s moderate,lil more volume next week but still keeping the loads lower to manage recovery before prep starts the week after
jones105IconMon 7th - Deadlift10-08-2023 @ 13:17 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 10.08.2023 @ 13:34 PM by jones105
Deadlift ,fully raw
200 x2
200 x2
200 x2
200 x2
220 x2

Trap bar with fat grips
125 x5
135 x3
135 x3

Preacher curls
20 x12
22.5 x10
22.5 x10

Banded RDLs / red band
60 x5
60 x5
70 x5

Hanging leg raises
5 x10

Cable hammers with a 2sec pause
31 x12
40 x10
45 x8

Ski-erg
30/30 x8 rounds

15mins cross trainer
jones105IconTuesday 8th / Pressing10-08-2023 @ 13:20 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 10.08.2023 @ 13:40 PM by jones105
Strict Swiss bar / log grip
50 x10
60 x10
70 x8
80 x8

CGBP with 3” block
60 x12
100 x5
100 x5
100 x5

Side laterals- strait bar press downs
7.5 x12 - 31 x15
10 x12 - 40 x12
12.5 x12 - 45 x13

Cross trainer
25 x25mins
jones105IconWednesday 9th / squats10-08-2023 @ 13:23 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Back squat / 33X1
100 x3
100 x3
100 x3
100 x3
100 x3

Hack squat ( weight not including machine )
50 x15
100 x12
100 x12

Ham curls
30 x15
40 x12
50 x10
50 x10

x-trainer 15mins
jones105IconLog / DB10-08-2023 @ 13:29 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Log FTOH
60 x5
70 x5
80 x5
50 x10

Axle DB handle
34 x5 - R
34 x5 - L
44 x6 - 3L - 3R
59 x6 - R

60 degree incline CGBP with 3” block
60 x12
80 x8
80 x8

Skull crushers
20 x15
30 x10
30 x10
30 x10

15 mins x-trainer
jones105IconEvents / assistance12-08-2023 @ 20:30 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Paused Front squat
100 x3
120 x1
140 x1
150 x1

Farmers / drop and turn at 15m
50 x3 pick ups - 30m
80 x60m
80 x60m

80kg ball to shoulder
x5
x5
x6

Cable rear delts - hammer curls
4.5 x20 - 10 x10
6 x15 - 12.5 x10
9 x12 - 15 x8

Cable crunches
54 x20
68 x15
77 x12

Grippers to finish - various reps,holds etc etc
jones105IconPressing14-08-2023 @ 22:23 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Strict log
70 x5
70 x5
70 x5
70 x5
70 x5

Axle handle DB press / FTOH
44 x5
44 x5
44 x5
49 x3
51.5 x2 - one clean

Floor press - Swiss bar
70 x10
65 x10
65 x10
65 x10

Trap 3 raise
5 x12
5 x12
5 x12
Even tempo

Elbow on knee / external rotation
2.5 x20
2.5 x20

Inc DB flys
7.5 x12
10 x12
12.5 x12

Over head cable ext
27 x15
31 x12
31 x12

First week of MST prep for Arnold’s…
jones105IconDeadlift19-08-2023 @ 17:11 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Banded RDL / red bands
60 x5
70 x5
80 x5
80 x5
80 x5

Banded power rows
60 x12
65 x12
65 x12

Dead stop GM / SSB
47 x12
57 x10
62 x10

Semi pro pull ups
3 x6

Seated wide grip rows on cable cross over / both stacks
90 x12
106 x10
116 x10

DB hammers
7.5 x10
10 x10
12.5 x10

Preacher curls
17.5 x12
20 x12
20 x12

First week again,starts light …
jones105IconThursday 17th - legs/pressing19-08-2023 @ 17:19 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 05.09.2023 @ 22:07 PM by jones105
Back squat / 33X1
120 x5
120 x5
130 x5

BTNP / no back support
40 x5
40 x5
40 x5

Calf press - KB Tib raises
50 x20 - 6 x12
90 x15 - 6 x12
90 x15 - 6 x12

Skull crushers
20 x12
25 x10
25 x10

Seated single arm cable row with Fat grips
40 x12
40 x12
45 x10
50 x10

Rolling thunder - lift and hold
50 x1 - 5s
50 x1 - 5s
50 x1 - 5s

Grippers to finish
jones105IconEvents19-08-2023 @ 17:26 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Trap bar deadlift
175 x3
200 x3
220 x3
220 x3
220 x3

OSG OH medley test / few single lifts..No blog so used a log as a 4th implement
Barbell - DB - Yoke - log

70 - 60 - 90 - 70
90 - 65 - 110 - 90

Power clean
100 x1
100 x1
100 x1

50 SB
1 x3 from shoulder

Some accessories to finish…

Was supposed to do farmers but had a bit of rain again.Not too happy with program selection so write this week off and start a fresh week Monday…

8 weeks until Arnold’s ,15 weeks to OSG!!
jones105IconPressing22-08-2023 @ 17:22 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Log strict press
75 x3
75 x3
75 x3

PP from rack / back was a little sore
82.5 x5
82.5 x5
82.5 x5

60 degree incline bench with 3” block
60 x12
70 x10
70 x10

Seated DB press
15 x12
20 x12
20 x12

IYT
2.5 x15
3 x15
4 x15

Cable flys
13 x12
15 x12
15 x12

Over head ez extension
20 x12
25 x10
25 x10

Wasn’t happy with current program selection so started another,still 8 full weeks so it fits in

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