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jones105 | ![]() | ME bench & assistance | 05-09-2024 @ 21:48 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 3” block press + 13mm bands 80 x2 100 x2 110 x2 Axle floors press 65 x10 75 x8 75 z8 Pendley rows 60 x10 70 x8 70 x8 DB flys 5 x15 7.5 x12 10 x12 Single arm cable curls 13 x15 18 x12 18 x12 Cable Y raises - db sides 4.5 x15 - 5 x15 6 x12 - 7.5 x12 6 x12 - 7.5 x12 Thumbless hangs +20 x30s +20 x30s +20 x30s Barbell finger /wsist curls 30 x15 35 x12 35 z12 | ||
jones105 | ![]() | DE lower | 06-09-2024 @ 14:46 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 06.09.2024 @ 14:47 PM by jones105 SSB low box squat against 21mm bands4 x2 - 97 4x2 - 107 Speed deadlift against 13mm bands 4 x2 - 110 4 x2 - 120 RDLs 60 x10 80 x8 100 x8 Cable crunch 59 x25 68 x20 81 x16 Had to leave out ham curls as I ran out of time…Defo need to up the volume a touch on the RDL & cable crunch…opted for lighter speed this week just to kick things off plus back was a touch sore..Moved well so everything will increase next week Sled walks will also be added to this day provided the weather ain’t s**t! | ||
jones105 | ![]() | ME upper | 08-09-2024 @ 17:30 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Seated BTNP / no back support 40 x5 60 x2 70 x1 75 x1 Axle floor press 75 x8 75 x10 80 x8 80 x8 Seated wide cable rows 80 x12 100 x12 120 x10 120 x10 DB flys - D handle cable curls 7.5 x12 - 13 x15 10 x12 - 18 x12 12.5 x10 - 20 x12 Cable Y raise - DB lateral raises 6 x15 - 7.5 x15 7 x12 - 10 x12 7 x12 - 10 x12 Thumbless hangs 20 x30s 25 x25s 25 x25s BB finger/wrist curls 35 x15 40 x12 45 x12 | ||
jones105 | ![]() | ME lower | 10-09-2024 @ 20:42 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 16” block pulls 205 x2 225 x2 245 x2 210 x5 Sleeve squats 155 x6 160 x6 160 x6 Leg press 200 x10 250 x10 250 x10 Back extension BW x15 + 10 x12 + 10 x12 Planks 15kg x45s 15kg x35s 15kg x35s Cable crunch 54 x25 77 x20 81 x12 | ||
jones105 | ![]() | DE lower | 13-09-2024 @ 22:49 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Low box Speed squat against 21mm bands 97 x2 97 x2 107 x2 107 x2 117 x2 117 x2 127 x2 127 x2 Speed deadlift against 13mm bands 105 x2 105 x2 115 x2 115 x2 135 x2 135 x2 140 x2 140 x2 RDLs 100 x10 Straps 120 x10 140 x8 Strapped for time today so missed sled walks/grip Will catch up in this tomo or Sunday | ||
jones105 | ![]() | DE upper 12/9/24 | 15-09-2024 @ 14:59 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Speed Bench against 21mm bands 70 x2 x9 / change grip every 3 sets Incline DB press 20 x12 25 x10 27 x10 Pendley rows against a purple band 60 x5 70 x5 70 x5 Fat bar BTN pull downs 45 x10 50 x10 50 x10 DB skulls - ez curls 12.5 x12 - 22 x10 15 x12 - 22 x10 17.5 x10 - 22 x10 | ||
jones105 | ![]() | ME upper | 15-09-2024 @ 15:03 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 3” block press 100 x3 120 x2 130 x2 Back off without block 110 x5 Axle floor press 55 x12 75 x10 85 x8 95 x6 Duel seated wide cable rows 49+49 x12 59+59 x12 68+68 x12 77+77 x10 Cable y raise - inc db flys 4.5 x15 - 7.5 x15 7 x12 - 12.5 x12 7 x12 - 12.5 x12 Duel cable single arm curls - side laterals 18 x15 - 10 x15 22 x10 - 12.5 x12 22 x10 - 12.5 x12 | ||
jones105 | ![]() | ME lower / 17-9-24 | 18-09-2024 @ 10:45 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 18.09.2024 @ 10:46 AM by jones105 Wrapped squats190 x1 220 x1 250 x2 210 x5 1” deficit deadlift 185 x3 200 x3 200 x3 - 10s hold Leg press 240 x10 260 x10 280 x10 Back ext +10 x12 +15 x12 +15 x12 Cable crunch 63 x20 77 x20 86 x20 Happy with how squats are moving….There was a third rep there…I hit the mono arms on the the second lift so was out of line and re racked … I think 250kg will be my opener at the gpc brits ! Cable crunches are getting a bit too easy ,need to switch exercises around here or use them for say 2 all out sets at the end ! | ||
jones105 | ![]() | DE upper / split into 2 sessions | 19-09-2024 @ 21:52 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 19.09.2024 @ 22:01 PM by jones105 Am Speed bench against 21mm bands Rep 1 narrow,2 close,3 medium 70 x2 70 x2 70 x2 75 x2 75 x2 75 x2 80 x2 80 x2 80 x2 Incline DB press 22.5 x10 27.5 x10 30 x10 DB skulls 12.5 x12 17.5 x10 20 x6 Cable press down/1 drop set 40 x10 31 x10 22 x10 PM Fat bar BTN pull downs 40 x12 50 x10 54 x10 63 x10 Seated neutral grip rows 31 x12 40 x12 50 x10 60 x10 Ez cable curls 20 x12 25 x12 30 x10 30 x10 Hangs BW x45s +10 x30 +10 x30 Barbell finger curls 20 x20 30 x15 30 x15 30 x15 Ski-erg 30/30 x8 - 75-85% Had to split the session up a bit today,shuffling clients around…. Forearms are feeling real beat up atm so kept grip work light and may drop Saturdays work to pull back a little recovery I’m feeling like this maybe a bit much / volume wise…With this block finishing next week I’ll probably focus on the main lifts,keep speed work in but drop some Valium of the BBing s**t lol | ||
jones105 | ![]() | DE lower | 21-09-2024 @ 15:17 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Low box Speed SSB against 21mm bands 112 x2 112 x2 122 x2 122 x2 132 x2 132 x2 132 x2 132 x2 Speed deadlift agains 13mm bands 115 x2 115 x2 125 x2 125 x2 135 x2 135 x2 145 x2 145 x2 RDL 100 x10 140 x8 150 x6 150 x6 | ||
jones105 | ![]() | ME Upper | 23-09-2024 @ 17:32 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Seated BTN pin press 40 x3 60 x2 80 x2 85 x2 Incline bench 60 x10 80 x8 90 x8 90 x8 Fat grip cable rows 63 x12 77 x12 81 x12 81 x12 Skull crusher wide grip - DB hammers 22 x15 - 10 x12 27 x12 - 15 x12 37 x10 - 15 x12 Barbell finger,wrist curls 30 x15 40 x15 45 x12 Cable ez curls 31 x12 40 x12 40 x12 Standing cable rear delts 4.5 x20 6 x20 7 x18 Few more weeks with the volume / assistance s**t then the proper peak can start! | ||
jones105 | ![]() | ME lower | 24-09-2024 @ 22:48 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 16” Block pulls 215 x2 235 x2 255 x2 220 x5 Sleeved squats 165 x6 175 x6 175 x6 SSB good mornings 72 x8 72 x8 Had to stop these,back was fried ![]() Hack squat against 21mm bands 100 x10 150 x10 200 x10 Core left to do but my back is in bits ,lumbers… Not injured just fried!! 2 weeks left of this block but I may pull some recovery back next week …Don’t wana full de load so my may just drop some intensity on the main lifts ,or some volume?? | ||
jones105 | ![]() | DE lower | 28-09-2024 @ 23:06 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 28.09.2024 @ 23:08 PM by jones105 DOH deadlift - speed SSB box squat / slightly above parallel agains 13 & 21mm bands110 x3 - 112 x3 110 x3 - 112 x3 120 x3 - 132 x3 120 x3 - 132 x3 130 x3 - 142 x3 130 x3 - 142 x3 When with DOH dead’s to put some focus on grip and will keep em in for the next 3 weeks…squats I had to keep lighter as my back still isn’t 100% !! Sled walks / forward 20m - backward 20m 100 x40m 130 x40m 140 x80m DB RDL - planks 20 x15 - BW x60s 30 x12 - 15 x45s 40 x8 - 20 x45s Ok session…lost some consistency with grip and core this past 2 weeks… Defo need to get the consistency back with ‘everything’ Brits is in 7 weeks,may have my de load early and work on this peak! | ||
jones105 | ![]() | Bench 29/9/24 | 01-10-2024 @ 21:53 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Bench press 80 x3 100 x2 21mm reverse bands 120 x1 130 x1 150 x1 120 x3 Incline bench press 60 x10 80 x8 100 x6 100 x6 Fat grip CG pull downs 40 x12 50 x12 50 x12 50 x12 | ||
jones105 | ![]() | Deadlift ME | 01-10-2024 @ 21:58 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Floor deadlift 175 x2 215 x1 245 x1 21mm reverse band 265 x1 Bands off 235 x3 - 5 sec rest/pause 200 x5 Back extension - shrugs 10 x12 - 20 x12 15 x12 - 25 x12 20 x10 - 25 x12 20 x10 - 25 x12 1-2 count at extension,every rep….mega pumped Barbell Finger / wrist curls 40 x12 50 x10 55 x10 Last reps held for approx 15s Slightly off plan and will be most of this week…..Nust hitting some reasonably heavy weight before de load next week | ||
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