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BimIcon...17-09-2012 @ 21:59 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 17/09/12

Bench
LotsxBar
60x10
60x10
100x8
140x3
160x2
180x1 2 second pause
190x2 failed third rep
180x3
180x2 - caught bar on the rack on the third
140x12
Didn't feel too bad on bench tonight, could still feel the trap a touch.

Cable rows
x15
x20
x20

CGBP
60x10
100x10
140x3
150x3
160x1 pb
160x1 both pretty bad form, couldn't have gone any heavier today.

Deficit Deads
stood an a box making the pull from about 5"
60x10
100x8
140x5
160x3
180x3
200x1 pb
First time I've done these. Lockout on the 200 was pretty tough, felt good overall though, going to swap out the SLDL's for these for a few weeks.

Front Squat
40x10 paused some of them
60x8
80x5
100x3
120x3
140x1
Bad DOMS from Friday so I was glad to get through these, the 140 was hard.

Done
BimIcon...18-09-2012 @ 21:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 19.09.2012 @ 00:52 AM by Bim
Tuesday 18/09/12
Junction session

Log all from the floor
35x10
70x5
80x5
90x3
100x1
110x3
110x3
110x2
100x5
Felt crap on these today, I was hoping for a crack at 110x5 but I was no where near. The cleans felt hard and so did the press, think I was feeling it from the deads and CGPB yesterday.

Farmers
100x15m turn x15m
130x10m
130x15m pb
Pretty slow and felt very hard, got it though Grin

Dumbbell Press
35x5
53x10
65xf
65xf
65xf
65xf just wasn't happening on these tonight, a couple were close, a couple were miles off.

Stones all to 48" no tacky, a lot on the stones though
80x5
100x3
120x2
145 Lapped it
120x3
Felt hard on these tonight, 145 was no where near.

Kettlebell Swings
24x12
40x12
40x12
40x12

Rotator Cuffs
Cable External Rotation, then Cable Internal Rotation, then High Pulls
x10x10x20
x10x10x20
x10x10x20
x10x10x20

Dumbbell Curls
x10
x10
x10
x10

Felt knackered when I got there tonight, disappointed with overhead stuff but pretty happy with the rest of the session.
BimIcon...20-09-2012 @ 20:56 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 20.09.2012 @ 20:59 PM by Bim
Thursday 20/09/12

Bench
LotsxBar
60x10
100x8
140x5
160x3
170x5 - pb
170x5
170x5
170x3 happy with the 170's tonight, was pretty wiped out by this set though.
150x5
150x5
150x5
150x5
Grip was wider on each one of these, managed to keep them pretty snappy.

Strict Press out of rack
Barx10
40x10
60x8
80x5
90x3
100x1
105x2
105x3
105x3
105x2
105x1
Think the benching had caught up with me, second rep was close. Wanted a 105x4 tonight, next week Grin

Push Press out of rack
100x5
110x3
120x3
130x3 - pb I think

Out of time.
BimIcon...22-09-2012 @ 00:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 22/09/12

Deads with bands, take about 50kg off the floor
100x10
140x8
180x5
220x3
260x1
270x1 smooth enough
280x1 very small hitch
290x1 nearly had it, small hitch at the top
270x3
270x3 big hitch on last rep
Slowly getting better on these, looking forward to seeing if they are improving normal deads.

Squats
60x10
100x5
140x3
180x3
205x5 - pb
205x5
205x5
205x5
205x5
Great set on squats tonight, 210x5x5 next week

Done
BimIcon...23-09-2012 @ 12:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Got pretty bad doms from Friday, but not as bad as last week. Last week I did front squats Monday, some heavy (for me) farmers and stones Tuesday and push press Thursday, then Squats again Friday. I'd really like to reduce the Doms I get on a Friday, I hope this is the way forward.
BimIcon...24-09-2012 @ 21:12 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 24/09/12

Bench
LotsxBar
60x10
100x8
140x3
160x1
180x1
190x2 got third rep about half way up, similar to last week.
180x3 all paused, felt good. Arse lifted a little on the third.
180x3
180x3
140x15

CGBP
100x10
140x3
140x3

Bench in Rack to 4th pin, about 6-8" off the chest
60x10
100x8
140x3
160x2 failed last rep

Pretty happy with bench tonight, from the pins was hard, I need to start doing them again.

Deficit Deads, about 4" from floor
No belt DOH
60x10
100x8
140x5
180x3
Mix grip, belt on
200x3 - pb

200 was better than last week, still felt hard. With the belt on it's pretty hard to get into a good start position, should just ditch it next week.

Front Squats
No Belt
Barx10
40x10
60x8
80x5
100x3
120x3
140x3 - pb
I started messing about a little with my form on these tonight and realised that usually when I do them a lot of my weight is pushing forward onto my toes. When I made an effort to keep it back onto my heels it felt a lot better, more balanced and easier to stay upright. Happy with the 140x3.

Great session, done.
BimIcon...25-09-2012 @ 22:18 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 25/09/12
Junction Session with Doddy

Log, all from the floor
35x10
35x10
70x5
90x3
100x2
110x5 - pb
110x4
110x3
100x6
Took a couple of weeks, but I'm happy with the 110x5, nearly had it on the second set as well.

Yoke
130x15mx15m
170x15mx15m
Yoke broke Unhappy

Farmers 15m runs, hard Farmers - low pickup, thick handles.
60x15mx15m
80x15mx15m
100x15mx15m 20seconds
100x15mx15m 17Seconds, flew on this, felt great.
115x15m 14s
120x15m 13s
125x15m 18s
140x5m Grip was fine, body gave up.
100x15m taking weights back Happy
Some good runs tonight, they didn't feel too hard until the 140's, hope to get them for 15m before Xmas.

Dumbbell right arm
35x5
53x3
65xf
65xf
65xf
I was lacking leg drive on these tonight big time, felt f**ked after Farmers, got close to lockout on a couple.

Kettlebell Swings
24x12
40x12
40x12
40x12

High Pulls
x20
x20
x20
x20
x20

Dumbbell Curls
x15
x15
x15

Exhausted, done.
BimIcon...27-09-2012 @ 21:36 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 27/09/12

Bench
LotsxBar
60x10
100x8
140x5
170x5
170x5 felt hard, only just managed it
170x5 took my hands a bit wider, felt a lot better
170x5
170x3 pulled my hands back in again.
150x5
150x5
Managed one more set of 170's than last week, felt good tonight.

Strict Press out of rack
Barx10
40x10
60x10
80x5
90x3
100x1
105x2
105x2
100x5
100x5
100x5
I was trying to get 3's or 4's on the 105 but I was way off. Pretty surprised I managed to drop back and do the 100x5x3, does 5kg really make that much difference???

Push Press out of rack
100x5
110x3
120x1
130x1
Jump to 140, thanks Sob Grin
140xfxf
140xfxf last rep on this was sooooo close. I was fighting to lock it out for a good couple of seconds but just ran out of steam. Really pleased despite the failure as it was a lot closer than I thought it would be. I'll get it in a couple of weeks I think.

Rotator Cuffs
Cable Internal Rotation, then Cable External Rotation, then High Pulls
x20x10x20
x20x10x20
x20x10x20

Done
BimIcon...28-09-2012 @ 20:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 28.09.2012 @ 20:43 PM by Bim
Friday 28/09/12

Deads, warm up on normal bar DOH no belt
60x10
100x10
140x5
180x3
Mix Grip
220x1
Felt heavy tonight :/
Deads with bands take about 50kg off the floor, full weight from just below the knee
260x1 hard
Belt on
270x1 easier
280x1 small hitch at top
290x1 hitch
270x3
270x3 hitched last rep
These were hard tonight...

Squats
60x10
100x8
140x3
210x5 - pb
210x5
210x5
210x5
210x5
These were getting very hard towards the end. 215 next week is going to be a killer.

Done
BimIcon...01-10-2012 @ 21:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 01.10.2012 @ 21:54 PM by Bim
Monday 01/10/12

Still got DOMs from Friday, but not too bad, think I'm finally starting to get used to a decent volume of Squats.

Bench with bands, add just over 25Kg to the top of the lift
BarxLots
60x10
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
Kept the 100's as fast as I could
140x3
160x3 all paused
160x3 all paused
160x2xf all paused
140x8
no rest
100x10

Bench off the floor
100x10
140x3
160x1

Deficit Deads from about 4"
60x10
100x10
140x5
180x3
200x1
220x1 - pb hard, but felt good for more

Front Squat
40x10
60x10
100x5
120x3
140x1
150x1 Hard but kept my form
160x1 - pb started to fold forward on the way back up but kept it going. Felt on my limit with this but glad to get it.

Dumbbell Rows, 50kg xright arm xleft arm
x10
x10
x10
BimIcon...02-10-2012 @ 22:00 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 02/10/12

Another fun session at the Junction with Doddy Grin

Log, all from the floor
35x10
35x10
70x5
90x3
90x3
100x1
110x4 tried for 5 but my shoulders and triceps were feeling fried from last nights session.

Strict Log, one clean
100x3
100x2
100x3
100x2

Frame Lift
85x10
165x3
205x1
245x1
265x1
275x1
280x1 - pb
Not done these before, the last couple were very hard, pleased I got the 280. It took forever to get off the floor and was a slow pull all the way up.

Loading from 5m to 48"(ish)
100kg sack, 100kg sack
80kg barrel, 100kg barrel, 100kg sack, 100kg sack - 30 seconds
80kg barrel, 100kg barrel, 100kg sack, 100kg sack - 24 seconds
Felt great on these, puffed out after each one but they all flew up.

Kettlebell swings
24kgx12
Felt a twinge in my tricep, think it was from the frame lifts, stopped there.

Rotator Cuffs
Cable Internal Rotation, then Cable External Rotation, then High Pulls
x20x20x20
x20x20x20
x20x20x20
High pulls x20 x20

Dumbbell Curls
x20
x20
x20

Done.
BimIcon...04-10-2012 @ 20:52 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 04/10/12

Bench
BarxLots
60x10
100x10
140x5
170x5
170x5
170x5
170x4
170x5
170x4
The 170's were all with varying grip, little finger to index finger on the smooth ring. Both sets of 4 were close, should get 6 sets next week.
150x9 - 10 on these next week Grin

Strict Press from Rack
Barx10
40x10
60x10
80x5
90x3
100x1
105x4 - pb
105x3
105x3 both 3's were close to a 4th rep. A lot better than last week.

Push Press from Rack
80x5
80x5
80x5
100x3
110x1
120x1
130x1
140xff
140xff
140xff
I managed to lock out my left arm on one of these, but couldn't lock my other arm out. Right until the last rep I thought I was going to get it, they were really close. Think I'll drop back to some trebles on 130 for a week or two then have another crack.

Pressups x 20 with 20kg on my back
Easy, but pretty good on the tri's

Front raise with a 25kg plate, side raises with 10kg plates.
x10x10
x10x10
x10x10

Cuffs, internal, external
x20x20
x20x20
x20x20

High Pulls
x20
x20
x20

x10 barbell curls

Done. Good session tonight, didn't feel too good going into the session, but put up some decent numbers. Shoulders were feeling pretty f**ked by the end, and my legs were feeling it by the last set of push presses.
BimIcon...05-10-2012 @ 21:46 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 05.10.2012 @ 23:00 PM by Bim
Friday 05/10/12

Squats
60x10
100x10
140x5
180x3
215x5 - pb
215x5
215x5
215x5
215x5
Hard! Was very close to failure on a couple of the last reps. 220x5x5 next week is the goal, looking forward to it Grin

Deads with bands, take 50kg off the bottom of the lift
100x10
140x5
180x3
220x3
240x1
260x1
280x1 pretty smooth pull
290x1 Hard, big hitch just for the last couple of inches.
300xf Didn't really get it moving properly, should have stopped at 290 tonight.
270x3 hitched last rep.
I usually do these before Squats and it made a difference, just felt a bit more f**ked throughout.

Forearm tendons were giving me quite a bit of pain by the end of tonight for the first time in a while.

Well pleased with the Squats tonight, thought I might fail the set going in to it, disappointed with the deads but I was just tired for them.
LeedsMiniPowerIcon...06-10-2012 @ 08:27 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
Strong as always big man, when are you competing again?
BimIcon...06-10-2012 @ 11:56 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 06.10.2012 @ 11:57 AM by Bim
LeedsMiniPower said:Strong as always big man, when are you competing again?


I think it will be next year now, time to get some hard graft in over winter and get my deads up. Good luck for tomorrow.

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