TRAINIG LOG
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| jones105 |  | Squat 2/11/24 | 02-11-2024 @ 21:27 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Over warm up - Barbell hold for time 200 - 5s 260 - 5s 280 - 10s Wrapped squat 230 x1 250 x1 270 x1 / PB plus more in the tank! Raw 200 x2 Supposed to be a triple but the bar was slipping off my back!2 x3 but called it after first set RDL 100 x10 140 x8 150 x6 Back extensions BW x12 +10 x12 +20 x12 +30 x12 Some Abbs / core to finish… This was the final week of heavy work…A bit sloppy again this week missing a few thing like core on Tuesday,conditioning etc Owning a gym and having people on your ass just f**ks up sessions some Days even with head phones in lol Feeling pretty good for brits either way so head on this week..Weights will be dialled back but will make sure I hit all areas! | ||
| jones105 |  | Bench 4-11-24 | 05-11-2024 @ 20:02 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Bench 1.5 reps against 21mm bands 70 x2 80 x2 90 x2 90 x2 100 x2 100 x2 Floor cambered bar press / neutral grip 60 x12 60 x12 Felt a little pull in my right shoulder ,left the 3rd set Incline DB press 25 x12 25 x12 25 x12 Lateral raises - ez push downs 10 x12 - 45 x12 10 x12 - 49 x12 10 x12 - 49 x12 X-trainer - 12 mins / ss | ||
| jones105 | | Deadlift / grip | 05-11-2024 @ 20:08 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Floor +32mm reverse band 225 x1 225 x1 225 x1 Light speed against 13mm bands 115 x2 115 x2 115 x2 115 x2 115 x2 Grip machine 20 x20 +13mm short bands 30 x10 +10s hold 35 x10 +10s hold 40 x10 + 20s hold Reverse DB wrist curls 5 x12 5 x12 Left it’s there….Right shoulder & elbow are just fried!! This week is 80-85% max with RB work….Lighter assistance to get blood flowing… One last squat session Thursday then I think I’ll benefit more from rest now,especially with the elbow! | ||
| jones105 | | Squat / bench 7-11-24 | 11-11-2024 @ 18:00 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | RB squat / 32mm 205 x1 225 x1 235 x1 RB bench / 21mm 110 x1 130 x1 150 x1 Bands off 110 x3 DB skulls - cable hammers 15 x12 - 31 x10 17.5 x10 - 31 x10 17.5 x10 - 31 x10 | ||
| jones105 | | GPC-GB British Showdown 16/11/24 | 19-11-2024 @ 21:14 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | First British Powerlifting meet…Raw with wraps Squat 260 275 280 - this flew up! Bench 130 150 - comp PB 152.5 - Comp PB / defo 155/157.5 there Deadlift 260 275 280 - on the very edge on my grip here…Another 2 secs and I would of dropped this All in all it was a cracking day…Gutted I didn’t go for a little more on squat and bench..Should have just gone all out ! Deadlift,after the masters pro where 280kg flew up I genuinely thought 285,290 with a tough grind?? I’ve been pretty consistent with grip..Dropped some exercises so I could just focus on 3 plus zero straps on any DL during prep It’s still something that’s need a lot of work!! Still,put 22.5kg on my total…Starting to realise now that with solid prep and a good day I could get 300/160/300 next year ! | ||
| jones105 | | Squats 24/11/24 | 28-11-2024 @ 20:20 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Wrapped 220 x1 250 x1 260 x1 Belt squat 100 x10 100 x10 100 x10 DB RSLs 32 x10 32 x10 32 x10 Short one here,nipped down to a mates gym to collect a trophy for my son so had sesh same time… | ||
| jones105 | | Bench 25/11/24 | 28-11-2024 @ 20:24 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Reverse band bench / 21mm 120 x2 120 x2 120 x2 120 x2 120 x2 Incline DB 25 x12 30 x10 30 x10 Skulls 17 x15 27 x12 32 x12 DB laterals with fat grips 7.5 x12 10 x12 12.5 x10 V-bar press down - Reverse DB curls/seated 49 x15 - 5 x12 54 x12 - 7.5 x8 63 x12 - 7.5 x8 | ||
| jones105 | | Deadlift 27/11/24 | 28-11-2024 @ 20:31 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 09.12.2024 @ 11:30 AM by jones105 Reverse band DL / 60mm bands,75% tension at the bottom 245 x1 285 x1 300 x1 Floor plus 24kg chains 234 x2 234 x2 234 x2 Back extension BW x15 + 15 x12 Back was painful/fried here !!! BL grip machine agains 13mm mini bands 45 x12 55 x12 55 x12 + 15s hold Weighted plank 15 x60s 15 x60s So I’m supposed to be be resting / having a restoration phase but decided to jump on the bpu qual in two weeks…apart form a lil back pain,bit of fluff and man flu in ok lol….. Not getting stronger in 2 weeks so it’s a case of ticking over and going in as fresh as poss….Left kgs on the platform at gpc brits ( squat ) so the aim is to pick my balls up and go for it and break the British record M1 u90kg which is currently 265kg | ||
| jones105 | | Bench / upper | 01-12-2024 @ 18:13 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Bench 1.5 reps agains 21mm bands 80 x3 90 x2 90 x2 90 x2 Speed agains 21mm bands 70 x2 70 x2 70 x2 70 x2 70 x2 ISO shoulder press 25 x10 30 x10 35 x10 Standing cable rear delta 4.5 x20 6 x20 6 x20 Thumpless hangs 20 x25s 20 x25s 20 x35s Grippers / bis to finish | ||
| jones105 | | Squat | 01-12-2024 @ 18:15 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 01.12.2024 @ 18:16 PM by jones105 Wrapped back squat210 x1 RB / 40mm - loose at the top 250 x1 280 x1 290 x1 Bands off 230 x3 Hip adductor machine - ham curls 36 x15 - 36 x15 43 x12 - 50 x12 50 x12 - 57 x12 Leg press / calf raises 100 x20 120 x20 150 x20 | ||
| jones105 | | Bench | 02-12-2024 @ 16:32 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | 110 x2 Reverse band 30mm 25% tension at the top 130 x1 150 x1 160 x1 Back offs 120 x2 120 x2 Incline DB 25 x15 32.5 x8 Side laterals +FG - skulls 10 x12 - 27 x12 12.5 x10 - 37 x12 12.5 x10 - 40 x10 Ez cable curls - v bar press downs 22 x15 - 49 x15 31 x12 - 59 x12 31 x12 - 63 x12 | ||
| jones105 | | Deadlift 4-12-24 | 05-12-2024 @ 22:45 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | DOH 70 x5 120 x3 160 x2 Mixed 205 x2 Reverse band,30mm approx 30-40% tension 245 x1 215 x1 215 x1 215 x1 Seated wide cable rows / neutral grip 54 x12 63 x12 71 x12 71 x12 Grip machine + 13mm mini bands 30 x20 45 x12 60 x8 60 x8 | ||
| jones105 | | !!!!! | 05-12-2024 @ 22:45 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 05.12.2024 @ 22:52 PM by jones105 !!!!!! | ||
| jones105 | | Bench | 05-12-2024 @ 22:45 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Post Edited: 05.12.2024 @ 22:49 PM by jones105 Bench against 30mm bands90 x1 90 x1 100 x1 100 x1 100 x1 Speed 60 x2 60 x2 60 x2 60 x2 60 x2 DB back shrugs - standing reverse cable 15 x15 - 6.5 x20 20 x12 - 7.5 x15 22.5 x12 7.5 x15 | ||
| jones105 | | Squat 6/12/24 | 09-12-2024 @ 11:26 |
most definatley not an idiot Member 2731, 3807 posts SQ 280, BP 152.5, DL 280712.5 kgs @ 86.5kgs UnEq | Back squat / wrapped 210 x2 225 x1 225 x1 225 x1 225 x1 Wrapping tighter each set RDL - back ext 50 x10 - bw x10 70 x10 - bw x10 Short prep for bpu qual next week… not the best but strength should be there | ||
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