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Users viewing topic: jon1234 & 2 Guests

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jones105IconSquat / frame28-02-2019 @ 20:05 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat,dynamic
90 x2
90 x2
100 x2
100 x2
100 x2
100 x2
100 x2
100 x2
3-4 secs eccentric with 2-3 pause

Front squat
120 x1
120 x1
120 x1
100 x5
Couldn’t get used to these today!!

Trap bar walks
170 x15m
180 x15m
180 x15m
180 x15m
180 x15m
180 x15m

RDL
50 x12
80 x10
100 x10

DB bicep curls
10 x8
12.5 x8
15 x7
15 x7
15 x7

Reverse wrist curls
10 x10 x10 x10

Calf felt fine on the trap bar walks..got some speed with last two sets as well so rehab/strengthening the calf’s has gone well
jones105IconDeadlift / assistance04-03-2019 @ 19:10 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
DOH-Floor,speed with chains
110 x2
110 x2
115 x2
115 x2
120 x2
120 x2
130 x2
130 x2

Trap bar
180 x2
200 x2
200 x2
200 x2

Snatch grip pendley rows
50 x10
60 x10
65 x10
65 x10
70 x8

Hip thrusters
70 x10
100 x10
120 x8
120 x8
120 x8

Conditioning
60kg AOA prowler x15m - push 15m - x10 sledgehammer x6 rounds
jones105IconPush press / Viking06-03-2019 @ 19:39 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Push press
80 x2
80 x2
90 x2
90 x2
100 x3

Viking press against purple bands
40 x10
50 x8
50 x8
50 x8 - bands off 50 x8
Weight not including band tesnsion

Skull crushers
25 x10
30 x8
30 x8
30 x8
jones105IconSquat / assistance07-03-2019 @ 19:12 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat - reverse band ( green )
170 x2
180 x2
200 x2
200 x2
200 x3

Leg press
220 x10
250 x8
250 x8
250 x8

Single leg curls
7.5 x15
12.5 x10
15 x8
15 x8
15 x8

Laying leg curls
x8 x8

Seated calf machine
80 x15
120 x10
120 x10
120 x10
120 x10
jones105IconLog / crucifix / assistance09-03-2019 @ 17:56 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Log 1 clean
75 x5
85 x3
95 x2
80 x5
90 x3
100 x3

Crucifix-8kg kettle bell
x30s
x30s
x45s

Chins
x6 x6 x6

Med ball over shoulder
50kg x5
50kg x5
50kg x5

DB hammers
12.5 x8
15 x8
17.5 x6

Boxing
x3 90s rounds
jones105IconSquat / deadlift / test week11-03-2019 @ 18:53 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Back squat in wraps
180 x1
200 x1
220 x1
Sleeves
180 x2

Floor deadlift
180 x3
200 x1
240 x1
No straps
180 x3

Hip thrusters
100 x10
120 x8
120 x8
120 x8

Reverse Hypers
10 x15
12 x10
12 x10

Laying single ham curls
10 x15
15 x8
15 x8
15 x8

Standing
x10 x10 x10

Hit my planned numbers in both lifts but I wanted at least 3 with 240kg...strength was there but felt a pull in my pec and neck...
jones105IconFront squats,deadlift and moving14-03-2019 @ 21:57 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 14.03.2019 @ 22:02 PM by jones105
Speed floor deadlifts with chains ( 20kg )
120 x2
120 x2
120 x2
120 x2
130 x1
130 x1
140 x1
140 x1

Front squat
130 x1
140 x1
150 x1
150 x1
150 x3

Trap bar walks
160 x15m
180 x15m
200 x15m
220 x15m
220 x15m

Snatch grip pendley rows
60 x10
70 x8
80 x5
80 x5

Chins
x8 x8 x8

Alternate DB curls
10 x10
12.5 x8
15 x6
15 x6
15 x6
jones105IconPressing17-03-2019 @ 14:47 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Post Edited: 17.03.2019 @ 15:24 PM by jones105
Barbell Push press
80 x3
100 x2
120 x1
100 x3
100 x3

Crucifix - 8kg KB
x30s
x45s

Strict Viking press / neural grip
70 x10
90 x5
90 x5

Side laterals
7.5 x10
7.5 x10
7.5 x20

Short sesh this morning
jones105IconFull body / deload week19-03-2019 @ 19:16 
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
60 x2
60 x2
60 x2
Super set with trap bar deadlift
160 x3
160 x3
160 x3
160 x3

Hip thrusters
100 x12
100 x12
100 x12
100 x12

Single leg reverse hypers
x10
x10
x10
x10

Conditioning
60kg AOA 15m - Push 15m - Sledgehammer x10
x5 rounds
jones105IconLog21-03-2019 @ 19:53 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Log 1 clean
70 x1
80 x1
90 x1
100 x1
FTOH
80 x5

Snatch grip pendley rows
40 x12
50 x10
50 x10

DB hammer curls
10 x12
12.5 x10
12.5 x10
12.5 x10
jones105IconPressing23-03-2019 @ 12:01 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Push press
120 x2
105 x3
105 x3

Crucifix
8kg x30s
10kg x30s
10kg x30s

Viking press with purple bands
15 x8
15 x8
15 x8

Incline bench
40 x12
50 x10
50 x10
50 x10

Seated DB press
15 x12
15 x12
15 x12
jones105IconDeadlift - cube wk 125-03-2019 @ 18:35 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Floor
200 x2
210 x2
Reverse band / purple
210 x2
220 x2
220 x3

1”deficit
180 x3
190 x3
190 x3

Trap bar walks - drop and turn at 15m
140 x30m
160 x30m
160 x30m
160 x30m

RDL
80 x10
80 x10
80 x10
Super with reverse hypers
15 x10
15 x10
15 x10


Chins
x6 x6 x6

DB curls
10 x8 x8 x8
jones105IconSquat - Cube wk127-03-2019 @ 18:31 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Speed squat against green bands
80 x3
80 x3
85 x3
85 x3
90 x3
90 x3
90 x3
90 x3

Log FTOH
60 x8
70 x8
70 x8

Russian step ups
Bar x5
30 x5
30 x5
30 x5

Hip thrusters
90 x10
110 x10
110 x10
110 x10

Leg press
150 x10
190 x10
220 x8
220 x8
Super set with sinlge ham curls
10 x10
10 x10
10 x10
10 x10
jones105IconFull body29-03-2019 @ 21:04 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Front squats
100 x8
120 x6
120 x6

Yoke 15+15m
165 x30m
185 x30m
185 x30m
185 x30m
185 x30m
185 x30m

Sack over yoke
80 x6
80 x6
80 x20

SG pendley rows
60 x8
70 x8
70 x8

Wide pull downs
30 x12
30 x12
35 x10
jones105IconSquat/Deadlift / legs - cube week 201-04-2019 @ 21:42 
most definatley not an idiot
Member 2731, 2857 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Speed dead’s against purple bands
80 x2
80 x2
90 x2
90 x2
100 x2
100 x2
100 x2
100 x2
Bar weight

Back squat
150 x8
160 x6
160 x6

Deficit deadlift
150 x8
160 x6
160 x6

Leg press
200 x12
220 x12
240 x10
240 x10

Standing ham curls
8 x15
10 x14
12 x8
12 x8

Seated calf press
35 x15
45 x12
55 x12
55 x12

Had trap bar walks planned but right calf didn’t feel right so left it to be safe and did some light isolation work

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