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TRAINIG LOG

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jones105IconSquats / legs28-08-2018 @ 17:18 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
160 x2
170 x2
180 x2
190 x2 - belt
170 x5

Front
120 x5
150 x3
170 x3

90• leg press
120 x15
200 x10
250 x8
250 x8

Leg extensions
50 x20
55 x20
59 x20

Ham curls
40 x12
45 x10
50 x8
50 x8

Stretching
jones105IconSquats01-09-2018 @ 11:58 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat
140 x3
140 +purple bands x3
Speed squat
100 x2
100 x2
100 x2
100 x2
100 x2
100 x2
Bar weight +purple bands

Front squat
100 x2
120 x1
130 x1
130 x1
5-6sec eccentrics

Circuit
60 RDL x10 / 40 chest support row x10 / 15 RH x10 - x3 rounds
jones105IconDeadlift from Thursday 29/8/1801-09-2018 @ 12:03 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Speed deads
110 x2
110 x2
110 x2
120 x2
120 x2
120 x2

Trap bar
125 x3
145 x3
165 x3
165 x5

Seated DB press/neutral grip
17.5 x10
17.5 x10
17.5 x10

Side laterals
10 x12
10 x12
10 x12

Circuit
Over head kettle bell lunges 10kg x15m
110kg prowler x15m
Ski machine x30secs

x4 rounds
jones105IconDeadlift04-09-2018 @ 15:49 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor
160 x5
160 x5
160 x5
160 x5
160 x5

Tbar rows
35 x12
45 x10
45 x12
50 x10

Barbell shrugs
60 x12
70 x10
70 x10

DB shrugs
20 x12
25 x10
25 x10

Reverse pec dec
26 x10 x0 x10

Cable crunches
50 x20
59 x12
64 x10 x10 x10

Over head KB lunges 10kg x10m into - 100kg frame x10m x3 rounds

OH KB lunges 10kg x10m - into 100kg frame x30m / drop and pick up

Assault bike 3mins / 6 rounds 10secs all out - 20 ss
jones105IconSquat07-09-2018 @ 16:23 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back
160 x2
180 x2
200 x2

Fronties
140 x2
160 x2
Wasn’t feeling fit today so left it

Leg extensions
45 x15
50 x12
50 x12

Laying ham curls
30 x12
35 x10

Single leg
7.5 x12
10 x10
10 x10
12.5 x8

Donkey calf raises
40 x15
60 x10
60 x10
70 x10
70 x10

Reverse hyper
15 x12
15 x12
20 x10
20 x10
jones105IconDeadlift10-09-2018 @ 15:01 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 17.09.2018 @ 14:16 PM by jones105
Floor
165 x3
165 x3
165 x8

Trap bar
160 x5
170 x5
170 x5 - 10sec hold

RDL
80 x8
90 x8
100 x8

Barbell shrugs
80 x8
100 x8
100 x8

DB shrugs
20 x12
25 x12
30 x12

Reverse Hyper
15 x12
20 x10
20 x10

Conditioning
AOA 70 12m / push x12m - 6kg sledge hammer x16 x3 runs
AOA 70 12m / push x12m - 10kg sledge hammer x12 x2 runs
60secs between runs
jones105IconPressing13-09-2018 @ 15:16 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Military
40 x8
50 x8
50 x8
50 x8

Viking push press
70 x8
80 x6
90 x5
90 x5

Swiss bar bent over rows
50 x10
60 x8
60 x8
60 x8

DB lateral raises
10 x12 x12 x12

Super set with

DB rows
25 x10 x10 x10

Reverse hyper
26 x10 x10 x10

Cable press downs
36 x12
45 x10
50 x8
50 x8
50 x10

Cable crunches
64 x12 x12
74 x12 x12
jones105IconPressing13-09-2018 @ 15:16 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Military
40 x8
50 x8
50 x8
50 x8

Viking push press
70 x8
80 x6
90 x5
90 x5

Swiss bar bent over rows
50 x10
60 x8
60 x8
60 x8

DB lateral raises
10 x12 x12 x12

Super set with

DB rows
25 x10 x10 x10

Reverse hyper
26 x10 x10 x10

Cable press downs
36 x12
45 x10
50 x8
50 x8
50 x10

Cable crunches
64 x12 x12
74 x12 x12
jones105IconSquat14-09-2018 @ 14:50 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back
130 x8
135 x8
135 x8

Front + 20 chains
110 x3
120 x3

Left it there,Knee & vmo we’re getting aggravated

Squat machine
135 x10 x10 x10

Standing ham curls
15 x12
20 x10
20 x10
25 x8
25 x8

Calf raises
4 sets

Conditioning
Walking lunges 10kg KB - x16
1 min ski

x3 runs
jones105IconDeadlift17-09-2018 @ 14:12 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 17.09.2018 @ 14:14 PM by jones105
Speed + chains
120 x2
120 x2
120 x2
125 x2
125 x2
125 x2

Floor + chains
160 x3
180 x3
180 x3
180 x3
Chain Weight included

RDL
100 x8
120 x6
120 x6

DB shrugs
25 x12
30 x10
30 x10

Barbell shrugs
100 x8
100 x8
100 x8

Reverse hyper
20 x12
25 x10
25 x10

Conditioning
70kg AOA 12m / push 12m / 8kg sledge x12 - x6 rounds
jones105IconShoulders / back19-09-2018 @ 21:11 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
BHTN push jerks
40 x3
40 x3
40 x3
40 x3
40 x3
40 x3

Seated pin press + 20kg chains
40 x5
40 x5
40 x5

Barbell rows
50 x12
60 x10
65 x10
65 x10

Side laterals
10 x15
12.5 x12
12.5 x12

Some biceps,tris and I,y,t raises
jones105IconSquats21-09-2018 @ 20:36 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Front,speed
90 x3
90 x3
100 x3
100 x3
110 x3
110 x3

Fronts + chains
130 x1
140 x1
140 x1
140 x1
41X0

Laying ham curls
25 x10
25 x10
25 x10
25 x10

Calf raises
30 x15
50 x10
70 x10
70 x10

Squat felt better but still not right..just can’t seem to get in position..Everthing feels ‘awkward ‘ front squats fine but keeping it light due to niggle I my knee
jones105IconDeadlift25-09-2018 @ 19:05 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 25.09.2018 @ 19:57 PM by jones105
Floor speed + chains
140 x2
140 x2
140 x2
140 x2
140 x2

Floor + chains
180 x2
200 x2
200 x2
( chain weight 20kg )

Trap bar,no straps
120 x5
150 x5
160 x5
170 x5

BB shrugs
60 x12
70 x12
70 x12

DB shrugs
20 x15
20 x15
20 x15

Zotman curls
7.5 x6
7.5 x6
7.5 x6

Conditioning - for time - 15mins
50kg arm over arm 10m
50kg prowler push 10m
8kg sled x10

Completed 12 rounds
jones105IconPressing27-09-2018 @ 18:56 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
BTN push jerks
50 x2
50 x2
60 x2
60 x2
60 x2
Long hold on last reps.

Seated pin press + Chains / no back support
40 x3
50 x3
50 x3
50 x3
50 x3
50 x3

DB rows
15 x15
25 x10
25 x10
25 x10
Each hand

Just a quick one today..Spent a lot of time warming up and doing mobility and some light benching
jones105IconSquats28-09-2018 @ 14:38 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back
100 x5
100 x5
100 x5
110 x5
120 x5
31X0

Incline bench
30 x10
30 x10
30 x10
30 x12
30 x15

Over head tri extensions
25 x8
25 x8
25 x8
Super sets with reverse grip cables
18 x12
18 x12
18 x12

Assault bike 3mins - 15/15

Various mobiltiy,stretches prior to lifts

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