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The siege of Ireland

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BaconWarriorIcon...23-05-2017 @ 18:35 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Slingshot
150 X 2, 2, 2, 2

close grip
120 x 2

Incline
100 X 6

High box squat
180 X 1 - bad idea

leg press
7 plates X 25
5 plates X alternating 5s with constant tension

dumbbell press - 1 notch back
30 X 10, 10

dumbbell row
20 x 20, 20
BaconWarriorIcon...27-05-2017 @ 15:19 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday

Halting sumo
140 X 3, 3, 3, 3, 3

Sumo box squat
120 X 5
130 X 5


klokovs
50 X 10, 10, 5

muscle snatch
50 X 5

Snatch pulls
50 X 12

T bar row
5 plates X 8

Dumbbell press, 1 notch
38 X 10

reverse hyper - 3 sets

Press
40 X 10, 10

Cg bench
130 X 1

Feet up spoto
100 X 2, 2, 2

-------------------

Today

reverse hypers X 8, 8, 8, 8, 8, 8

press from chin
40 X 12, 12, 12, 12

incline
80 X 8, 5

wide grip cable row
1 X 20
1 X 8

snatch pulls
60 X 8, 8, 8

S/S

single leg squat
bw X 12, 12, 12
BaconWarriorIcon...04-06-2017 @ 14:44 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
1/6/17

squat beltless
120 X 12, 12, 12, 12, 6, 6

Belt on
140 X 1
160 X 1
180 X 1

Push press
90 X 4, 4, 4, 4, 4, 4
sleeves on
90 X 2 - ugh too fatigued to get them on properly

----------------------------

reverse hyper
20 X 12, 12, 12, 12

T bar row
4 plates 10, 8


Meadows row
2 plates X 8 per arm

CG bench
120 X 1
CG spoto
100 X 3, 3, 3, 3

incline
100 X 2, 2

-------------------------------

Today

stones
80? X 2, 2, 2, 2

sandbag over bar X a few singles with various

- no weights on the bags or stones these days so just guessing

Axle C+P
120 X 1
100 X 8- 1 clean

High bar
60 X 8
80 X 8
100 X 3
120 X 1
130 X 1

bottom half sumo
160 X 12

Floor press
140 X 3

Kettlebell schwing
56 X 10, 10

lat pulldown
BaconWarriorIcon...08-06-2017 @ 19:45 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday:

Sandbag over bar
40 X 5
60 X 3, 3
80? X 2, 2, 2, 2

Banded press
40 X 5
50 X 5
55 X 5
60 X 1
65 X 1
50 X 3, 3, 3, 3, 3, 3

Squat- low bar, beltless
200 X 1

power clean
100 X 1
105 X 1
110 X 1

Hang cleans
90 X 4, 4

kettlebell schwing
56 X 12, 12

------------------------------

Squat
180 X 4, 4, 4, 4, 4, 4, 2, 2, 2 - ouchie

Bench
125 X 8 - 1st rep paused

slingshot
155 X 2

bench against doubled reds
100 X 2
110 X 2

sandbag over bar
40 X 8, 8, 8
60 X 4, 4
110 X 1 - PB Yaaaassss
BaconWarriorIcon...09-06-2017 @ 15:01 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sandbag over bar
110 X 1, 1, 1, 1, 1

Paused fronts
125 X 2, 2, 2

push press
70 X 8, 8, 8

curls
pushdowns
farmers 10M runs
80 X 5, 5, 5

dumbbell press - vertical back
27.5 X 6

Front pulldowns
reverse hypers
BaconWarriorIcon...12-06-2017 @ 13:20 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
10/6/17

Snatch grip high pull
90 X 3
110 X 3
125 X 3, 3, 3, 3

explosive upright row- snatch grip
70 X 5 X 5

CG spoto feet up
90 X 6, 6
100 X 2, 2, 2
110 X 2, 2, 2
115 X 2, 2

Sandbag deadlift
70 X 6, 6, 6, 6

lat pulldowns

sandbag lap to shoulder
70 X 12
BaconWarriorIcon...12-06-2017 @ 13:22 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Today

Sumo
270 X 1 - naughty PB

bas***d sumo
170 X 2, 2

Sandbag over bar
110 X 3
60 X 5, 5

Banded press
50 X 15

Paused squat
200 X 1

high bar
140 X 1

Dumbbell press
35 X 3 - eh?
BaconWarriorIcon...12-06-2017 @ 22:56 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
2nd session today

4 bike sprints to layby and back

5 tyre flips s/s with 10 burpees X 2 rounds
BaconWarriorIcon...13-06-2017 @ 13:24 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Axle
100 X 1
90 x 5 X 5
sleeves on
90 X 11

High bar beltless
150 X 1

Wheel barrow runs
160 X 2, 2
200 X 1, 1
BaconWarriorIcon...14-06-2017 @ 13:19 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Seated press- doubled reds
50 X 3
60 X 3
65 X 3
60 X 2, 2, 2, 2, 2, 2,

Low incline
120 X 1
125 X 1

Sandbag over bar
110 X 1 + some fails

Snatch high pulls from blocks
120 X 2, 2, 2, 2, 2

Paused fronties
125 X 3, 3, 3, 3

Hacks
180 X 8
100 X 15
BaconWarriorIcon...17-06-2017 @ 20:33 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
220 X 1

1+1/4 squat
160 X 1

Double pause squat
120 X 2, 2

Sandbag over bar
113 X 1, f, 1

Sandbag deads
135 X 3, 3, 3

zercher hold
290? (assuming yoke is 50kg) X 1, 1

1+1/4 bench
110 X 2, 2, 2, 2

Prowler X 6 lengths
BaconWarriorIcon...19-06-2017 @ 22:18 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Push press
90 X 4, 4, 4, 4, 4, 4, 4, 4
Sleeves on
90 X 10

Buffalo bar box squat + thin blacks
170 X 1
+greens
100 X 3, 3

Power clean
100 X 1
120 X 1
125 X f, f

high pulls
125 X 2, 2, 2

Hang cleans
80 X 8, 8, 8

sandbag over bar
80? X 4 X 4
113 X 1, F
BaconWarriorIcon...20-06-2017 @ 17:07 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
High bar, no kit
160 X 1

Natty lords
120 X 2, 2, 2

push press
70 X 8, 8, 8, 8

Sandbag over bar
113 X f, 1, 1, 1, 1, 1
80? X 2, 2, 2, 2, 2

lap to shoulder
80? X 8, 8

Barbell row
120 X 8, 8, 8

Snatch grip explosive upright row
40 X 12

Dumbbell press, 1 notch
35 X 14
BaconWarriorIcon...03-07-2017 @ 09:24 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 04.07.2017 @ 15:19 PM by BaconWarrior
Been on holidays, pissed about in hotel gym a couple of times and spent the rest of the time being more hench than everyone. Was a good time!

Friday:

Slingshot
160 X 1
145 X 3, 3, 3, 3

feet up CG spoto
125 X 1

low incline
90 X 12

Pin press from chin

70 X 5


Saturday morning's training:

High bar beltless
170 X 1

Sandbag
113 X 1, 1, f, 1, 1, 1, 1, 1, 1, f
To knees
135 X 3

pickup to chest
135 X 1 - surprisingly easy

Over bar
135 X f

Sandbag la to shoulder + band resistance ( green)
60? X 8

prowler X 6, 6
BaconWarriorIcon...03-07-2017 @ 22:12 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sandbag
115 X 2, 2, 2

Sandbag lap-chest with green band
60 X 8

paused front squat
140 X 2, 2

High pull from blocks
140 X 2
120 X 2, 2, 2

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