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The siege of Ireland

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BaconWarriorIcon...22-08-2017 @ 20:58 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sumo
230 X 2
200 X 2, 2, 2, 2, 2, 2
210 X 1
220 X 1
180 X 1 - meh, was going to hit triples but ran out of steam

Shin to locout
150 X 10

Snatch grip
110 X 10

high bar beltless
160 X 1
120 X 6 X 6 - ugh

CG spoto, feet up
120 X 6

1+1/4
100 X 5, 5

leg ext
JD pump routine

Cable row, wide grip
5 X 10

Cable row, mid grip
3 X 8

Curls
1 X 8
1 X 12
BaconWarriorIcon...23-08-2017 @ 22:25 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Slingshot
160 X 2
165 X 1
170 X 1 PB

Bench paused
130 X 3, 3, 3, 3, 3
135 X 2
1st paused
120 X 4, 4

Dips
Bw X 1
10 X 3
20 X 3
24 X 1
bw X 12

leg curls
JD pump

seal rows
1 X 12
BaconWarriorIcon...25-08-2017 @ 07:47 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Fronties
160 X 1
140 X 3, 3

Press
70 X 2, 2, 2, 2, 2

Conventional
200 X 1

snatch grip
140 X 8 - no belt

T bar row
4 X 8
1 X 6

Incline squat machine
3 X 8

Top half pullups
BW X 8, 6

lat pulldown
4 X 15

Incline dumbbells
40 X 8

laterals
1 X 18
BaconWarriorIcon...02-09-2017 @ 14:30 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
31/8/17

sumo
220 X 1
halting
190 X 2, 2, 2

shin to lockout
170 X 8

Paused squat
170 X 4, 4

CG bench
130 X 4
100 X 6, 6

------------------------
1/9/17

Incline
110 X 1
90 X 4 X 4
70 X 5, 5

Sumo stiff legs
110 X 5
130 X 5
150 X 5
170 X 2

Snatch grip
150 X 1

Barbell row
120 X 10, 10

leg ext

upper back work

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

today

High bar
140 X 1

Double paused low bar
120 X 2
140 X 1
160 X 1
170 X 1 - PB

not paused
180 X 1
190 X 1

push press
100 X 2, 2, 2, 2

press
70 X 3, 3, 3, 3
80 X 1

Beltless sumo
160 X 3, 3, 3, 3, 3, 3

Shin to lockout
160 X 8

Incline dumbbells
45 X 5

dumbbell row
35 X 8 per hand

v handle cable row
5 X 10
BaconWarriorIcon...03-09-2017 @ 20:28 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
High bar
190 X 1
belt off
150 X 3, 3, 3

Power clean
120 X 1

clean pulls
120 X 3, 3

hang clean
80 X 5, 5

bench
135 X 3, 3, 3, 3
120 X 6, 6, 6

Chest supported row
2X10
BaconWarriorIcon...05-09-2017 @ 19:34 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 05.09.2017 @ 19:35 PM by BaconWarrior
Squat
200 X 1
210 X 1
220 X 1
230 X 1

Box squat
160 X 3
170 X 3
175 X 3
180 X 3

Snatch grip DL
200 X 2, 2, 2

Press
65 X 5, 5, 5

GHR X 5, 5

laterls
1x8

curls
1x6
1x10

pushdowns
1x8
1x10

rear delts X 1 set

V handle cable row
1 X 12
BaconWarriorIcon...09-09-2017 @ 14:47 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
8/9/17

High bar
200 X 1

natty lord
120 X 1
130 X 1
140 X 1

klokovs
40 X 3
50 X 3
55 X 2, 2, 2

dips X 8, 8

ring pullups X 5, 5

chins X 5

T bar row
1 X 5
1 X 8

Bulgarian squat X 5, 5

V handle cable row
1 X 5
1 X 12
------------------------------

today:
Bench
140 X 2, 2, 2, 2, 2

spoto press
120 X 4, 4, 4

feet up bench
110 X 8, 8

shoulder press machine
70 X 10, 8

bas***d sumo
180 X 2, 2, 2, 2

Bottom half sumo
200 X 5

Box squat
140 X 3 X 3

trx row X 15, 15
BaconWarriorIcon...10-09-2017 @ 21:29 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Incline
120 X 1 - PB
100 X 3, 3, 3, 3, 6

Squat
190 X 5, 5, 5

Snatch grip dead
210 X 1

GHR X 5, 5, 5, 5

single leg squat - all per leg
bw X 5
10 X 5
20 X 5

Ab work

dumbbell floor press
35 X 10

curls
laterals
BaconWarriorIcon...18-09-2017 @ 07:42 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
12/9/17

Seal row
50 X 8, 8, 8, 8, 8, 8
20 X 12

bench first and last rep paused
100 X 10, 10, 10, 10, 9
1+1/4
120 X 1
110 X 3

snatch pull
60 X 8, 8

leg press 10+plate protocol
up to 360 X 10

T bar row 8s workout

14/9/17

Squat
200 X 2, 2

Box squat
140 X 5
150 X 5

Push press
80 X 6, 6, 6
100 X 1
110 X f

Sumo beltless
160 X 4, 4, 4, 4, 4
shin to lockout
160 X 12

15/9/17

High bar
200 X 1
140 x 6 X 6
160 X 1
170 X 1

sumo
150 X 1, 1, 1, 1,

TRX row X 10, 10, 10

bulgarian squat
bw X 8, 8

dumbbell press
35 X 8
25 X 12

laterals
1 X 12

curls
3X8

17/9/17

floor press
150 X 1
135 X 3 X 3

fronts
140 X 1
belt off
100 X 3, 3, 3, 3

TRX X 20, 20, 20

bulgarian squat
20 X 5, 5

ham curls

Incline dumbbells running the rack
32.5 X 5 &rt; 45 X 5

flyes
BaconWarriorIcon...22-09-2017 @ 22:04 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
19/9/17

Low bar
190 X 1
160 X 6, 6, 6, 6, 6, 6, 6, 3, 3, 3, 3

Press
80 X 3

stone load
60 X 6, 6
shouldering
60 X 3

TRX X 8, 8, 8

frame carry
frame X 2 lengths X 2

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

22/9/17

Decline bench
150 X 1
130 X 5
100 X 10, 10, 10

Leg press 20's workout
up to 320 X 20 and back down

GHR X 10, 10

back ext X 10, 0

crunches X 30

chins X 6, 6

Snatch pulls
60 X 10, 10

dumbbell press - vertical
20 X 12, 12
BaconWarriorIcon...25-09-2017 @ 07:57 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
23/9/17

Sumo
220 X 2, 2

Halting
190 X 1

Incine
100 X 5

Close grip
120 x 3, 3

monsterously hungover

--------------------------
24/9/17

conventional
220 X 1
halting
190 X 2

Squat
220 X 2 - wraps

1+1/4 bench
100 X 3
120 X 3, 3
130 X 1
135 X 1

Seal row
40 X 15, 15, 15

bulgarian squat
bw X 10
BaconWarriorIcon...29-09-2017 @ 10:47 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
26/9/17

RDL
210 X 3
220 X 3
belt off
110 X 6 X 6 - DOH

high bar
180 X 2, 2, 2, 2
150 X 3, 3, 3, 3

Belt off, paused
110 X 2, 2, 2, 2

strict log
80 X 1
push press
90 X 3, 3

decline
120 X 12

cable row
6 X 10

curls
3 X 10

frame carry
2 trips X 1, 1, 1

---------------------
today
banded bench - doubled reds
110 X 1
80 X 5, 5, 5 ,5

paused squat
200 X 2
double paused
160 X 3

bottom half sumo
180 X 10

TRX row X 15, 15, 15

GHR X 12

prowler
unweighted X 1 trip
50kg X 1, 1, 1
BaconWarriorIcon...01-10-2017 @ 13:00 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 01.10.2017 @ 13:00 PM by BaconWarrior
Squat
70/90/110/130/150/160/170/180/185/190 X 5

Wraps on
200 X 1
210 X 1

wraps off
180/170/160/150/130/ X 5
110 X 1 - 5 sec pause

Trap bar of death - 5 rep dl, walk to next line, 5 rep dl
100 X 1, 1

CG bench
135 X 4
BaconWarriorIcon...08-10-2017 @ 20:56 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Late to the party yet again


3/10/17

High bar
160 X 2, 2, 2, 2, 2, 2
kit off, hands wide
120 X 2, 2, 2

RDL
180 X 6
no kit, doh
120 X 6, 6, 6, 6

Floor press
140 X 6

---------
7/10/17

Bench
157.5 X 1
145 X 2, 2
130 X 5, 5

1+1/4
110 X 5

bas***ds
180 X 1
210 X 1
150 X 2, 2

beltless paused fronties with bands
100 X 2, 2, 2
--------------
today:

Reverse band sumo
260 X 1
230 X 2, 2, 2
210 X 2

Halting sumo
170 X 3, 3, 3, 3, 3

box squat
200 X 1
+ Bands
160 X 2

GHR X 10, 10, 10

Ab wheel X 10, 8

CG spoto, feet up
130 X 1
135 X 1
CG bench
100 X 8

bear complex
70 X 1
90 X 1
100 X 1
80 X 2

snatch pulls
70 X 3, 3

cable row
6X8
pushdowns
5X10
lat pulldown
4X10

dumbbell press , 1 notch back
40 X 5

arnold press
17.5 X 6, 6, 6
BaconWarriorIcon...13-10-2017 @ 19:11 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
10/10/17

Push press
100 X 2, 2, 2, 2, 2, 2

press
80 X 2
65 X 5, 5

High bar
150 X 4 X 4

Natty lord
100 X 4, 4

Snatch grip DL
220 X 1 - PB

Bottom half sumo
180 X 3 X 3

Snatch pull
100 X 5

Seal row
50 X 15
---------------------------------------

12/10/17

Slingshot bench
160 X 3 - PB

Close grip bench
140 X 2 - PB

Feet up CG spoto press
120 X 5 - meh

JM press
40 X 8
50 X 8

High bar
170 X 1
180 X 1

double paused low bar
160 X 2, 2

GHR X 15, 15

Chins X 5, 5

TRX X 20

ab circuit

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