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jones105IconSquat / deadlift 22/2/2423-02-2024 @ 22:58 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Squat
150 x3
Wraps & belt
185 x1
205 x1
210 x1
Just for some practice in wraps

Floor deadlift against 13mm bands
180 x1
180 x1
180 x1
140 x3
jones105IconMixed session with grip work23-02-2024 @ 23:10 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Seated cable rows + FG
63 x12
68 x12
71 x10
71 x10

Fat bar pull downs
45 x12
54 x10
60 x10

seated shoulder press + FG
17.5 x15
22.5 x12
25 x10

Incline DB curls + FG
5 x15
5 x15
7.5 x12
7.5 x12

Wrist roller with barbell end,pinch grip handle attached with bands
12.5 x5
12.5 x5
12.5 x5
12.5 x10

Planks
BW - 90s
15 - 60s
15 - 60s

Side bends - cable ez curls
20 x15 - 31 x12
20 x15 - 40 x12
20 x15 - 40 x12
jones105IconEvents25-02-2024 @ 23:03 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Sack toss over 4m
13-15-17-18-20
15-17-18-20-22
13-15-18-18-20

Yoke 7m drop and turn
200 x28m
220 x14m
250 x14m
280 x14m
280 x14m

Frame 7m drop and turn
150 x14m
190 x14m
190 x14m

Medley - turns at 7m
Sack 80 x14m
Sled 185 x14m

Sack 100 x14m
Sled 235 x14m

Sack 100 x14m
Sled 235 x14m

Some decent work considering the limited space !! Had to corden off a small area as the had a kids party on the turf
jones105IconPower lifting meet 3/3/2405-03-2024 @ 23:47 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Jumped in a week out with zero prep,wanted to get some experience and got roped in by my
Son
Set what I thought would be a realistic target of a 600kg total,nothing
Mental as the welsh is just 5 weeks out…

Entered the u90kg M1 class and hit 630kg total with more in the tank..well happy

Squat
200
220
240

Bench
110
120
130

Deadlift
220
240
260

Considering taking PL a little more seriously over the
Next few months
jones105IconOver head06-03-2024 @ 00:13 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Swiss bar strict plus 13mm bands
50 x5
60 x3
70 x2

DB 1 clean
45 x5
55 x5
FTOH
47.5 x10
47.5 x13 - 75s

Planned another set but back felt a lil tight ,not fully recovered from the weekend

Swiss bar OH extensions
25 x12
35 x8
35 x8

Power raise - single arm over head cable extension
2.5 x15 - 18 x12
2.5 x20 - 18 x12
2.5 x20 - 18 x12

Face pulls
18 x20
22 x15

Weighed planks
10 - 45s
10 - 45s

Ski-erg - 30/30 x8

DB wasn’t heavy but technically much better …
Back to heavy work next week with back off rep work

Things are clicking ,just need to shift the weight now!!
jones105IconDeadlift 7-3-2410-03-2024 @ 22:23 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Floor raw upto 190 x1
Suit
190 x1
230 x2
250 x1
250 x1
Raw
200 x3
200 x3

Trap bar
165 x3 + 30s hold
185 x3 + 30s hold
185 x3 + 20s hold

Fat bar pull downs
45 x12
54 x10
63 x10

Fat bar wide rows
49 x12
59 x10
59 x10

Wrist roller,barbell end with bands
12.5 x5
17.5 x5
17.5 x5
jones105IconEvents10-03-2024 @ 22:28 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 10.03.2024 @ 22:30 PM by jones105
Farmers drop and turn at 10m
70 x20m
90 x10m
100 x10m
110 x10m
Drop set / tut - drop and turn 15m
70 x60m

Sacks over 4m
15/17/20 x1

Yoke 15m
165 x30m
185 x30m
245 x15m
285 x15m
305 x15m

Sack and drag medley / 15m runs
Sacks 50+70 into 165 sled x2 / 60s rest

Planned a few more runs on medley but had to call it short!
jones105IconUpper11-03-2024 @ 16:52 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Swiss bar against 13mm bands
55 x5
65 x3
80 x2

Fat grip seated rows
69 x10
81 x10
90 x10

Seated high incline press
20 x20
25 x15
25 x15

Fat bar pull downs
45 x10
59 x10
67 x10

Swiss bar OH ext
30 x10
35 x10
37.5 x8
40 x8

Body weight hang - 67s
+ 10kg - 61s
Single arm / right - 28s
Single arm / right - 29s

Power raise - planks
4 x15 - 15 x60s
4 x15 - 15 x60s

Rower - 30/30 x8

Done some grippers between sets throughout
jones105IconDeadlift14-03-2024 @ 07:51 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Suited / loose 11”
185 x3
Tighter plus belt
225 x2
225 x2
225 x2
225 x2
Raw
185 x3

Farmers holds
60 x60s
60 x60s

Ez curls - ham curls
15 x20 - 36 x15
20 x12 - 43 x12
25 x12 - 50 x12
25 x12 - 50 x12

Hurt my finger again!!! Same one,4 weeks out which will now limit what I can do…Pissed off before the session started then I couldn’t adjust the suit properly…
Got what I wanted though..wasn’t planning a heavy session,this was a back off as I’ve pulled heavy last 2 weeks with heavy yoke duke Sunday I need to pull some recovery back…
Farmers holds didn’t aggravate the finger tbh but still kept them lighter …After these I just cba so
Just threw some hams and bis in quick
jones105IconEvents17-03-2024 @ 17:59 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Sack toss over 4m
12.5 - 15 - 16.5 - 18 - 20 x2
15 - 16.5 - 18 - 20 - 22 x1

DB
46 x3
FROH
65 x3
65 x3
55 x5

Yoke
225 x15m
275 x15m
275 x15m

Medley
100 + 120 sacks - 220 sled x2
100 + 120 sacks - 195 sled x1

Decent sesh today….sacks were on point…missed DB in the week so just added a few sets in today…yoke nice and smooth and first run on the medley was decent but was fried after this!! Last 2 sets were brutal


A week of touching up on things I missed last week,mid week session on farmers & sled with last heavy deadlift next weekend…
All about recovery from there then….
Sitting around 89kg at which isn’t where I wana be but I’ve got myself to blame! Keep diet in check this week with some morning cardio should see me close or around 88kg
jones105IconUpper 19-3-2420-03-2024 @ 14:57 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Speed Swiss bar + 13mm bands - fat grip rows
30 x3 - 59 x12
35 x2 - 77 x12
35 x2 - 90 x10
35 x2 - 95 x10
35 x3 - 95 x10

Fat bar pull downs - OH ez tri extensions
49 x10 - 20 x20
54 x10 - 30 x15
63 x10 - 35 x12
63 x10 - 40 x8

Single arm OH rope extension - cable side raises
13 x15 - 13 x12
13 x15 - 13 x12
18 x12 - 13 x12

Quite session,just kept it light ,higher reps to to get blood flowing…Body still wrecked from Sunday so zero point pushing it
jones105IconLower20-03-2024 @ 15:03 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Speed front squats against 21mm bands
80 x2
80 x2
80 x2
80 x2
80 x5

Trap bar pick ups/holds
165 x3
205 x3
220 x2
Rest pause / holds
220 x10s hold /5 secs rest x3

Leg press
200 x25
220 x25
220 x25

Weighted hangs
+ 15kg x60s
+ 20kg x30s
+ 20kg x35s

Writs roller attached to cable machine
13 x5 reverse x3 under
13 x5 reverse x3 under
Forearms pumped,had to leave it there…find the free writs roller a lot harder than the set up on the end of a barbell
jones105IconDeadlift / events24-03-2024 @ 00:21 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 24.03.2024 @ 00:22 AM by jones105
Sack toss x1 run
12.5 - 15 - 16.5 - 18 - 20

Floor suited
220 x1
250 x1
270 x1
290 x1
220 x3

Frame 15m+15m
120 x30m
160 x30m
200 x30m
Planned a few more runs but it started raining !!

DB FTOH
56 x5
56 x5
56 x5

100 sack x20m

Didn’t feel 100% heading down the gym tbh….Deadlift went well and got a touch more than planned but I think I’m at that point now where I’ve peaked and starting to fatigue quickly…
2 weeks to go now so ill get a few days rest and do some conditioning based events /medleys and speed work and making sure I do just enough and mix tax my cns
jones105IconMonday 25th / upper29-03-2024 @ 18:59 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
AM - 40mins fasted cardio

PM
Speed Swiss bar press against 13mm bands
30 x3
35 x2
35 x2
40 x2
40 x3

Seated hight inc DB press
20 x20
25 x20
27.5 x20

DB skull crushers
15 x15
17.5 x8
20 x6

Father pull downs
45 x10
49 x10
49 x10
49 x10

Fat bar seated rows
63 x15
81 x12
90 x12
90 x12

Wrist roller
12.5 x5
17.5 x5
20 x5
jones105IconWednesday 27th / moving29-03-2024 @ 19:02 
most definatley not an idiot
Member 2731, 3619 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Farmers 15+15m
50 x30m
70 x30m
90 x30m
90 x30m

Yoke 15+15m
185 x30m
205 x30m
205 x30m
205 x30m

Sled drags 15+15m
145 x30m
145 x30m
145 x30m
145 x30m
145 x30m
90s rest between runs

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