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jones105IconDeadlift22-08-2023 @ 19:19 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 16.09.2023 @ 23:06 PM by jones105
12” raw / wave 1
160 x6 170 x5 180x4
Straps / Wave 2
170 x6 180 x5 190 x4

Banded RDLs / 41X0
40 x10
60 x10
60 x10
Red band

Banded power rows
60 x8
60 x8
60 x8
Red band

CG supinated pull downs
58 x10
64 x10
76 x10

Incline bicep curls
5 x12
5 x12
5 x12

CG preacher curls
20 x12
20 x12
20 x12
jones105IconSquats / press26-08-2023 @ 23:21 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
SSB
32X1
127 x3
127 x3
137 x3

Monster DB
50 x1
50 x1
50 x1

Axle DB handle FTOH
49 x5
49 x5

60kg log
1 x10

Cable rear delts - skull crushers
6 x20 - 20 x12
9.5 x15 - 25 x12
10 x14 - 30 x12

Used various pauses on skull crushers I’m the bottom position and locked out

Was quite feeling it today so decided to go off plan a bit and drop intensity….

Also finished off with some grip specific work
Rolling thunder
45 x3
45 x3
45 x3
Each hand ,3 sec pause.

150lb gripper hold 12s + 100lb x12 squeezes x3 sets

12kg reverse grip curls + 45s body weight hold

Pinch grip with 3” circular attachment
x3 sets - 5s/10s/15s each hand

Nothing mental…with fingers pretty much healed I’ll be consistent with this each week and make small increase and adjustments
jones105IconFronties / events26-08-2023 @ 23:58 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 03.09.2023 @ 20:46 PM by jones105
Paused front squats 32X1 - SLDL
120 x3 - 100 x5
140 x3 - 120 x5
150 x3 - 120 x5

Power cleans
80 x2
80 x2
80 x2

Farmers holds/marching on the spot
95 x20s
105 x25s
105 x25s
Not max effort

Sack to shoulder
90 x5
90 x5

Pull downs
40 x12
45 x12
50 x10
55 x8 - 40 x10

Ski-erg 30/30 x6
jones105IconPressing29-08-2023 @ 12:59 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Strict log + 5kg weights hanging off bands
75 x3
85 x3
85 x3

Axle DB handle
44 x8 -R
44 x5 - L
52 x5 - R
52 x5 - L

High incline Swiss bar press
75 x5
75 x5
75 x5

IYT
5 x12
5 x12
5 x12

Over head cable extension
31 x12
36 x12
40 x12

Cable flys
18.5 x12
18.5 x12
18.5 x12

Weights should tart to ramp up from wk3 !
jones105IconDeadlift29-08-2023 @ 13:11 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 16.09.2023 @ 23:12 PM by jones105
12” Raw / Wave 1
170 x6 / 180 x5 / 190 x4
Straps / Wave 2
180 x6 / 190 x5 / 200 x4

Trap bar 20” pick up
225 x2
255 x2
255 x2
5s hold on last rep

Semi pro pull ups - cable hammers
x6 - 40 x12
x6 - 40 x12
x6 - 40 x12

Wide seated cable power rows
80 x12
90 x12
90 x12

Reverse hyper
Machine x15
10 x12
10 x12
3secs eccentric
jones105IconSquats / log01-09-2023 @ 00:26 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
SSB paused
127 x3
147 x3
147 x3

Log FTOH
75 x5
80 x5
85 x5

Leg press - ham curls
150 x12 - 36 x12
200 x10 - 43 x12
240 x8 - 50 x12

Skull crushers - seated CG rows + fat grips
20 x12 - 45 x12
30 x12 - 59 x12
35 x10 - 68 x10
40 x8 - 72 x10

Ski-erg 30/30 x10 rounds
jones105IconAssistance/events - sat 2nd03-09-2023 @ 20:42 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 03.09.2023 @ 20:43 PM by jones105
Front squats paused 32X1
120 x3
140 x2
160 x1

SLDL
120 x5
130 x5
140 x5

Farmers drop and turn at 15m
80 x30m
90 x60m
Slow walks

Yoke press - inverted rows
70 x3 - x10
80 x3 - x10
90 x3 - x12

Cable crunches
54 x25
64 x20
78 x16
78 x16

Cut short today,was late getting started…
Will make up during the week
jones105IconDeadlift04-09-2023 @ 23:37 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
12” raw
180 x5 / 190 x4 / 200 x3
Straps
190 x5 / 200 x4 / 210 x3

SG pendley rows
50 x12
70 x10
80 x8

Trap bar holds with fat grips
105 x20s
115 x15s
115 x15s

Rope pull downs
45 x12
50 x12
60 x12

DB hammers
10 x12
12.5 x10
12.5 x10

Seated wide cable power rows
90 x12
100 x12
120 x10

Reverse hyper
5 x15
10 x15
15 x15

Grip felt off today but everything else felt fine….
Weights increasing this week but I’ve hurt my shoulder so will need to work around this for a bit !
jones105IconLog - pressing05-09-2023 @ 21:58 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Strict log
60 x10
65 x8
70 x6

Monster DB
50 x1
60 x1
70 x1

Axle handle DB
54 x5
54 x6

60 degree CGBP / 3” block
60 x12
80 x8
80 x8

Cable fly machine
30 x12
36 x10
40 x6

IYT raises
3 x12
4 x12
4 x12

Over head cable tri extension
31 x12
36 x12
40 x12

Standing cable rear delts
4.5 x15
4.5 x15
4.5 x15

25mins Higher intensity SS - x-trainer

Pm - 20mins incline walk on treadmill

Some restoration work slotted in via MST app….

Shoulder felt fine today so decided to hit full session but scaled things back…
jones105IconFront squat,log ,assistance07-09-2023 @ 18:06 
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

Log EMOM / 10mins
80 x1 x5
85 x1 x5
Supposed to be 100kg

Face pulls - single arm pull pull downs with fat grip
22 x12 - 40 x10
22 x12 - 40 x10
22 x12 - 40 x10

Skull crushers - cable hammers
20 x15 - 36 x12
30 x12 - 40 x10
35 x10 - 40 x10
34 x10 - 40 x10

Seated ham curls / cluster sets
36 x8 x8 x8
43 x8 x8 x8
43 x8 x8 x8

Not a full deload,just scaled things back a touch as I’m feeling a touch burnt out….
Hopefully saved enough for a heavy events sesh Saturday to see where I’m at
jones105IconEvents09-09-2023 @ 15:31 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
SLDL
100 x8
100 x8
100 x8

Farmers 20m
80 x20
100 x20
100 x40
100 x20

Dinnie handles 15+15m
45 x30
55 x30
60 x30
Weight in plates

Husa sack /turns at 12m
90 x48
90 x48

Power cleans - pull downs
60 x3 - 77 x12
80 x2 - 81 x10
100 x1 - 81 x10

Cable crunches
77 x20
81 x15
81 x15

Grippers to finish
jones105IconMonday 11th / pressing12-09-2023 @ 21:50 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 12.09.2023 @ 22:06 PM by jones105
Strict log
90 x3
92.5 x3
92.5 x3

Axle handle DB
59 x5 / R
44 x8 / x4 L - x4 R

Swiss bar floor press
70 x5
80 x5
80 x5

Swiss bar ever head extension
30 x10
35 x10
35 x10

Lu raises
5kg plate x10 x3

Pec dec
30 x10
43 x8
50 x6

Ski-erg 15/15 x10 rounds

PM
20 mins treadmill
20 mins x-trainer
jones105IconDeadlift12-09-2023 @ 21:57 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 16.09.2023 @ 23:25 PM by jones105
Wave 1 / Raw
190 x5 - 200 x4 - 210 x3
Wave 2 / straps
200 x4 - 210 x4 - 220 x3

Trap bar + holds
215 x2
235 x2
265 x2
265 x2 + last rep held for 10s

80kg dbol to shoulder x5
80kg sack to shoulder x5

Seated wide cable rows
90 x12
100 x12
110 x10
120 x10

Cable hammers
40 x12
45 x10
50 x10 - 36 x10

Pm
30mins up hill walk / treadmill
jones105IconOff plan session14-09-2023 @ 20:51 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Back squat - just sleeves
140 x1
180 x1
200 x1

Flat bench 3” block
100 x1
120 x1
130 x1
140 fail

Seated iso shoulder press
15 x12
25 x10
35 x10
35 x10

Hip thruster
60 x12
80 x10
80 x10

Banded pronated pull ups / purple band with just a little assistance out of the hole
x10
x10
x10

Leg press calf raises
50 x15
50 x15
50 x15

Had zero motivation for training this morning so just had an off plan session and done some different things ….

Back to normal Saturday,heavy events
jones105IconLog / holds & assistance16-09-2023 @ 22:43 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 16.09.2023 @ 22:47 PM by jones105
Log 1 clean
70 x2
80 x1
EMOM
90 x1
90 x1
90 x1
90 x1
100 x1
100 x1
100 x1
100 x3 - FTOH
Rep out to finish off
80 x10 - FTOH

Farmers holds
80 x30s
120 x35s
90 x50s

Barbell strict press with 10kg plates hanging off bands
60 x6
60 x6
60 x6

Bent over DB rows
20 x12
25 x10
30 x10

Incline CGBP with 3” block
60 x12
80 x8
100 x6

Plate shrugs / lower trap focus
20 x12
25 x10
25 x10

DB hammers
10 x10
12.5 x8
15 x8

Ski-erg 30/30 x6 rounds
X-trainer x15mins SS

Plan out of the window today…Had front carries and farmers walks to do but weather f**ked that up! Next week I’ll travel to another gym to ensure I get the events in!
Next weeks is mostly De load ( mst app ) it’s needed as knees ,elbows are all starting to feel a touch sore,poss inflammation

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