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TRAINIG LOG

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jones105IconME bench & assistance05-09-2024 @ 21:48 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconDE lower06-09-2024 @ 14:46 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 kgs @ 86.5kgs UnEq
Post Edited: 06.09.2024 @ 14:47 PM by jones105
SSB low box squat against 21mm bands
4 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!
jones105IconME upper08-09-2024 @ 17:30 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconME lower10-09-2024 @ 20:42 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconDE lower13-09-2024 @ 22:49 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconDE upper 12/9/2415-09-2024 @ 14:59 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconME upper15-09-2024 @ 15:03 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconME lower / 17-9-2418-09-2024 @ 10:45 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 kgs @ 86.5kgs UnEq
Post Edited: 18.09.2024 @ 10:46 AM by jones105
Wrapped squats
190 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 !
jones105IconDE upper / split into 2 sessions19-09-2024 @ 21:52 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconDE lower21-09-2024 @ 15:17 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconME Upper23-09-2024 @ 17:32 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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!
jones105IconME lower24-09-2024 @ 22:48 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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 Confused

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??
jones105IconDE lower28-09-2024 @ 23:06 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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 bands
110 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!
jones105IconBench 29/9/2401-10-2024 @ 21:53 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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
jones105IconDeadlift ME01-10-2024 @ 21:58 
most definatley not an idiot
Member 2731, 3751 posts
SQ 280, BP 152.5, DL 280
712.5 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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