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jones105IconFront squat,DB accessories29-03-2024 @ 19:05 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Front squat
120 x3
120 x3
120 x3

DB one clean
45 x5
55 x3
65 x2
FTOH
50 x10

Trap bar pick up/holds with fat grips - ez cable press downs
125 x3 - 45 x20
125 x3 - 54 x15
125 x3 - 63 x12

Planks / rest pause
10kg 45s - 10s rest x3
jones105IconFront squat / accessories 11/4/2315-04-2024 @ 22:57 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Front squat + 21mm bands
100 x3
100 x3
100 x3

Trap bar deadlifts
165 x5
165 x5
165 x5
10s holds on the last reps

Axle bar Pendley rows
65 x5
65 x5
65 x5

Standing strait arm pull downs
31 x12
36 x12
36 x12

First proper-ish sesh after the welsh….Body was battered after comp!
jones105IconEvents & accessories - sat 13th15-04-2024 @ 23:01 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 07.05.2024 @ 22:17 PM by jones105
Euros qual events
Max DB
72 x1
76.7 x1
79.2 xf
79.2 xf

104.2kg sack to shoulder x6

Strict press - wide cable rows
60 x8 - 64 x12
60 x8 - 80 x12
60 x8 - 90 x10

Cable ez curls
36 x12
40 x12
45 x10
49 x10
jones105IconPressing mon - 15/4/2420-04-2024 @ 20:39 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Axle 1 clean
55 x3
65 x3
65 x3
65 x3
65 x3
65 x3
65 x3
Mix of push press,strict,split jerks…had to keep it lighter as I’ve injured my left had!!! Gripping is ok ish,extension is painful!

Swiss bar strict press
50 x5
60 x5
60 x5

Swiss bar over head extension
20 x20
30 x12
30 x12

IYT
2.5 x18
4 x15
4 x15

Cable rear delts
4.5 x20
6 x20
6 x20
jones105IconDeadlift Tue - 16/4/2420-04-2024 @ 20:44 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Axle floor / euros qual attempt
Raw
175 x3
215 x2
Suit
215 x3
246.4 x5
Raw
185 x5
185 x5

Fat grip seated single arm rows
45 x12
53 x12
53 x12

BTN pull downs - reverse hyper
40 x12 - 10 x12
45 x12 - 20 x12
45 x12 - 20 x12

Incline seated db curls
5 x20
5 x20
5 x20

Cable hammers
40 x12
45 x10
45 x10
jones105IconSquats Thur - 18/4/2420-04-2024 @ 20:48 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 20.04.2024 @ 21:00 PM by jones105
Front squat against 21mm bands / 3s eccentric
70 x2
70 x2
100 x2
100 x2
100 x2
100 x2
100 x2
100 x2
100 x2
100 x2

Ham curls
36 x15
43 x12
50 x15

Hip abduction
50 x15
63 x15
72 x13

Was supposed to add pressing and assistance today but upper back just hadn’t recovered from Tuesday
jones105IconEvents / assistance20-04-2024 @ 20:58 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
DB 1 clean
45 x3
55 x2
65 x1
75 x1
Euros qual attempt
81.3 x1 / PB as well

Average DB these days but never attempted a max DB as I’ve always aimed for reps…
Think there was more there today and possibly get close to 90kg with a little more work!

Farmers 12m drop and turn
50 x24m
80 x24m
80 x36m + 10s hold

Aggravating my AC joint !! Planned on doing 6-8 runs today but left it there

Ex cable curls - ex tri press downs
36 x12 - 45 x12
45 x10 - 54 x12
45 x10 - 63 x12
45 x10 - 72 x12

Side laterals cable rear delts
5 x15 - 4.5 x25
7.5 x12 - 6 x20
10 x12 - 6 x20
10 x12 - 6 x20

Set up a next mst program but training went to s**t this week… some of the light work was needed with the niggles and general recovery….

Back to it next week,need to add cardio,core and grip work back in…Just lazy this week !
jones105IconOver head22-04-2024 @ 19:59 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Axle PP from the rack
75 x5
75 x5
75 x5
75 x5
75 x5
75 x5
75 x5

Strict log from the rack
75 x3
75 x3
75 x3

JM press
Bar x12
25 x10
30 x10
30 x10

Side DB laterals
7.5 x15
10 x12
12.5 x12

Ahrens press / seated
2.5 x20
2.5 x20
Very humbling movement

Trap 3
2.5 x20
2.5 x20

New mst block,accumulation …..first week nice and easy…
jones105IconDeadlift23-04-2024 @ 17:44 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Floor - power bar raw
155 x1
155 x2
155 x3
155 x4
155 x5
155 x6
155 x7
155 x8
155 x9
155 x10
Ladder / EMOM 3mins rest

Farmers holds
80 x30s
90 x30s
90 x30s
Slighlty off plan,dead’s were light but grip was a bit fried…should of used straps maybe for the last 5 sets

Cable hammer curls - standing BB finger curls
31 x12 - 30 x10
36 x10 - 30 x10
40 x10 - 30 x10
40 x10 - 30 x10


Left upper back ,had too many distractions in the gym today!!! Training was just guna drag on so I’ll pick up the extra work Thursday & Saturday…..
jones105IconSquat/legs25-04-2024 @ 23:31 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
SSB
145 x5
145 x5
145 x5
145 x5
145 x5

SSB short step lunge
67 x16
67 x16
Had to leave the leave the third set…Legs were pumped,had spasm’s and some lower back pain… Things just ain’t going to plan lol

Laying cable hip pulls - 90/90
6 x10
6 x10
6 x10
Reps - each leg

Leg press calf press - banded rib raises 13mm
50 x20 - 15+15
90 x15 - 15+15
90 x15 - 15+15

Missed axle flow & skulls …Limited time again ,will catch up Saturday
jones105IconSaturday 27/4/2430-04-2024 @ 20:44 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
DB one clean
45 x3
55 x2
65 x2
75 x1
84 xf just lost it at lock out

100 sack to shoulder
x7 reps - press stop on the camera before I could film it!!

Back,bis and core to finish
jones105IconMon 29/4/24 - pressing30-04-2024 @ 20:48 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Axle from the rack
80 x5
80 x5
80 x5
80 x5
80 x5
Left last two sets,just uncomfortable on the eccentric tweaking my shoulder

Strict log
50 x10
55 x10
55 x10
Switched to the 8-10 phase from 3x3 to try and pull some recovery back and put a little less stress on the shoulder

Incline DB press
20 x10
25 x10
25 x10

Side laterals
12.5 x10
12.5 x10
12.5 x10

Ahrens press
2.5 x20
2.5 x20

Face pulls
18 x20
18 x20
18 x20
jones105IconAxle Deadlift30-04-2024 @ 20:56 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Am
Seated ham curls
30 x12
36 x12
43 x12

15” block pulls raw/no belt just straps
Warm upto subtle max 225 x1
195 x5
195 x5

90 degree back ext
BW x15
+5kg x15
+5kg x15

Farmers holds
70 x45s
70 x45s
70 x45s
Went a little lighter on these today to see how my AC joint felt…..

Barbell wrist/finger curls
Barbell x15
30 x12
35 x12
40 x12

Pm
Seated wide rows / using cable with x2 stacks
62 x10
90 x10
90 x10
90 x10

Single arm pull downs + dat grip
31 x10
31 x10
31 x10

Ez reverse wrist curls
10 x15
15 x12
15 x12
15 x12

Alternate DB curls
10 x10 / each hand x3

Finger hangs
3 x30s

Training is s**t atm….Soo many niggles,zero motivation!!

May need to back off a few things ,let these niggles settle whilst hitting peps!
jones105IconSquat /legs03-05-2024 @ 23:38 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Post Edited: 03.05.2024 @ 23:39 PM by jones105
SSB
150 x5
150 x5
150 x5
Last rep 3s pause

Short step SEB lunge
57 x12
57 x12
57 x12
Dropped weight this week to get all sets in…was a mess last week!

Leg press,calf raises - banded tib work
50 x15 - x15
70 x15 - x15
70 x15 - x15
Various tempos,pause's

Skull crushers
20 x12
30 x12
30 x12
30 x12

Planks
BW - x75s
+10 x45s
+10 x45s
Had to drop axle again this week,shoulders!!!

Getting frustrated with training atm as it’s the simple things that seem to be the issue..muscle recovery is shocking! Will need to sort the cold tub out and give that a whirl again
jones105IconSaturday 5th / mix events06-05-2024 @ 18:06 
most definatley not an idiot
Member 2731, 3603 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 87kgs Eq
Sack toss over 4m
15 x1
17 x1
18.5 x1
22 x1
24 x1
24 x1
24 xf
24 xf
24 x1
18.5 x2

Zercher axle squats from bottom
70 x3
90 x3
90 x3
90 x5

Back & bis to finish

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