TRAINIG LOG
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| jones105 |  | Speed bench / assistance | 03-10-2024 @ 23:20 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Speed bench against 13+21mm bands 70 x2 70 x2 70 x2 70 x2 80 x2 80 x2 80 x2 80 x2 All paused Cambered bar floor press + 2 x12kg chains 68 x8 78 x8 78 x8 Chest supped DB rows 20 x12 25 x10 25 x10 Close grip pronated pull downs 40 x12 50 x12 60 x10 Over head v-bar extension - ez reverse culrs 36 x12 - 17 x12 40 x12 - 23 x10 45 x12 - 23 x10 Grippers to finish | ||
| jones105 | | Squat | 04-10-2024 @ 23:19 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Wrapped back squat 195 x2 235 x2 +32mm reverse band 265 x2 275 x2 Just wraps 235 x3 Leg press ,narrow stance 250 x12 300 x10 300 x10 Leg curl 43 x12 50 x10 50 x10 Eccentric focus | ||
| jones105 |  | Upper 5/10/24 | 07-10-2024 @ 18:10 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Strict Swiss bar overhead 60 x5 80 x3 100 x2 ISO chest press - fat bar pull downs 15 x12 - 40 x15 15 x12 - 50 x12 15 x12 - 50 x12 Low incline DB fly - cable ez press downs 7.5 x12 - 40 x15 7.5 x12 - 50 x12 7.5 x12 - 50 x12 Low incline trap 3 raise / 2 count pause 2.5 x12 2.5 x12 2.5 x12 Off the cuff session Saturday… | ||
| jones105 | | De load week | 12-10-2024 @ 15:25 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Tuesday Bench 70 x8r x3s Speed bench + 21mm bands 65 x2r x5s ISO machine 15 x12 25 x10 25 x10 Skulls - seated front db raises 22 x12 - 5 x12 27 x10 - 7.5 x12 27 x10 - 7.5 x12 Tuesday- Deadlift 210 x3 Straps / grip wasn’t solid 210 x3 210 x3 Speed agains 13mm bands 130 x2 x5 Seated iso row 20 x12r x3s Fat bar pull downs 45 x10 50 x10 50 x10 Planks 15 x 45s x3 Saturday - squat Wrapped 190 x3 195 x3 195 x3 Moved like air! Low box speed against 21mm bands 110 x2r x5s RDLs 60 x10 80 x10 80 x10 Sled walks/backward 80 x40m x4s / 30s rest between | ||
| jones105 | | Bench 14/10/24 | 18-10-2024 @ 11:51 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 18.10.2024 @ 11:56 AM by jones105 Bench 1.5reps60 x3 70 x3 75 x3 80 x3 80 x3 80 x3 Axle floor press 65 x8 75 x8 75 x8 Incline DB press 25 x10 30 x10 30 x10 Cable front raise - v bar press downs 18 x15 - 40 x15 22 x12 - 50 x12 22 x12 - 50 x12 | ||
| jones105 | | Deadlift 15/10/24 | 18-10-2024 @ 11:55 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 14” 225 x3 225 x3 225 x3 Floor speed against 13mm bands 140 x2 140 x2 140 x2 140 x2 140 x2 Leg press 200 x10 250 x10 250 x10 Planks 20 x45s 40 x35s 40 x35s Reverse seated DB curls 2.5 x20 4 x15 5 x12 Cable finger/wrist curls / d-handle 27 x15 31 x12 31 x12 Banded / KB deviations | ||
| jones105 | | Bench / over load - 17/10/24 | 18-10-2024 @ 11:59 |
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 x5 110 x5 110 x5 110 x5 Speed against 32mm 70 x2 75 x2 75 x2 75 x2 75 x2 BTN pull downs / fat bar 40 x10 50 x10 60 x10 Skulls 27 x12 32 x10 37 x8 D-handle cable curls 18 x12 22 x12 22 x12 | ||
| jones105 | | Wrapped squats | 19-10-2024 @ 23:58 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 200 x2 230 x2 235 x2 235 x2 RSLs 100 x10 120 x8 120 x8 Barbell holds 100 x30s 100 x30s 100 x28s Sled walks - 20m turns 120 x40m back wards 120 x40m back/40m forward 120 x40m back/40m forward Copenhagen planks L - 20s /R 12s R - 20s /L 18s First time doing these…Very humbling !! So first week of peak done..Not great,a bit light but there’s room to for improvement… Today was just s**t..Head just wasn’t in it,got my wraps wrong,over thinking,frustration etc etc Rest ,re set and put things right next week! | ||
| jones105 | | Bench / assistance | 21-10-2024 @ 18:38 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Bench 1.5 reps + 21mm bands 70 x3 70 x3 80 x3 80 x3 85 x3 85 x3 Axle floor press 75 x8 80 x8 80 x8 Incline DB press 25 x10 30 x8 32.5 x10 Cable front raise - v-bar press down 22 x12 - 45 x15 24 x12 - 54 x12 27 x12 - 63 x10 27 x12 - 63 x10 Standing rear cables cross over 4.5 x20 6 x20 6 x20 | ||
| jones105 | | Deadlift | 22-10-2024 @ 21:45 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 22.10.2024 @ 21:53 PM by jones105 14” Deadlift 225 x3 240 x3 250 x3 Floor + 16kg chains 175 x1 175 x1 175 x1 175 x1 185 x1 185 x1 185 x1 185 x1 Weight not including chains Leg press 200 x10 250 x10 300 x10 Hip adductor machine 36 x12 43 x10 50 x8 Reverse DB curls 4 x15 5 x12 7.5 x8 Barbell finger/wrist curls 30 x15 40 x12 45 x12 Cable deviations 13 x12 x3 L&R Ski-erg 30/30 x8 rounds Totally forgot to add Reverse hyper and planks in !! | ||
| jones105 | | Bench / upper | 24-10-2024 @ 17:31 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 3” block bench 100 x3 120 x3 130 x3 Full bench 115 x3 120 x3 Speed plus 32mm bands 80 x2 80 x2 80 x2 80 x2 80 x2 BTN fat bar pull downs 40 x12 54 x10 63 x10 Seated iso row 20 x12 25 x12 25 x12 Still not sure about this machine,can’t seem to find the right grip! Skull crushers - d-handle cable curls 27 x12 - 13 x15 37 x8 - 18 x12 37 x8 - 20 x12 DB shrugs 15 x15 20 x12 25 x12 Was supposed to be just one back off set after block overload work…Although not impressive,it’s a big deal for me..Bench is flying up and confidence benching heavy again is there…I think if things go well,160kg could go at Brits,defo 155kg | ||
| jones105 | | Wrapped squat | 26-10-2024 @ 21:32 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 185 x2 225 x2 250 x2 260 x2 - rep PB RDLs 70 x12 120 x10 140 x8 Had to call it there ,limited time…Will catch up with bits in the week… Much better today,felt strong and weights moved well! More in the tank | ||
| jones105 | | Bench 28/10/24 | 02-11-2024 @ 21:09 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 02.11.2024 @ 21:31 PM by jones105 Bench 1.5 reps + 21mm bands70 x2 70 x2 80 x2 80 x2 90 x2 90 x2 Axle floor press 75 x10 90 x6 90 x8 Incline DB press 30 x10 32.5 x8 32.5 x8 V-bar press down - DB side raises 45 x12 - 10 x12 54 x10 -10 x12 63 x10 - 10 x12 Barbell holds 100 x20s 120 x20s 130 x15s | ||
| jones105 | | Deadlift 29/10/24 | 02-11-2024 @ 21:12 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 18” pulls 255 x1 280 x1 290 x1 Floor plus 24kg chains 224 x1 224 x1 224 x1 224 x1 224 x1 Leg press 250 x10 300 x10 350 x10 Hip adductor machine 36 x12 43 x10 43 x10 | ||
| jones105 | | Bench / upper 31/10/24 | 02-11-2024 @ 21:17 |
most definatley not an idiot Member 2731, 3751 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 3” Block bench 120 x2 140 x2 Bench 120 x2 130 x2 Bench plus 32mm bands / comp practice 100 x1 100 x1 100 x1 100 x1 100 x1 Seated cable row plus fat grips 64 x12 77 x12 81 x12 81 x12 Fat bar btn pull downs 49 x10 59 x10 63 x10 Skull crushers 27 x15 37 x8 37 x8 Barbell Finger/writs curls 40 x12 50 x12 55 x10 | ||
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