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The siege of Ireland

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BaconWarriorIcon...24-11-2017 @ 10:05 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
21/11/17

Squat
210 X 1
220 X 1
190 X 3, 3, 3, 3, 3, 3,
170 X 4 - was supposed to be a rep out but ARSED

PRess
80 X 1
90 X f,f,f

Conventional
250 X 1

PBS deads
190 X 2
150 X 6

Cable row
1 X 12

-----------------------------
23/11/17

Bench
140 X 5 - all paused, rep pb
130 X 4, 4, 4

CG
100 X 6
110 X 6
120 X 5
135 X 1

RDL
220 X 6

row
110 X 6, 6, 6

press
50 X 8, 8, 8

arnolds
15 X 10, 10

leg ext
JD pump
BaconWarriorIcon...26-11-2017 @ 18:30 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 26.11.2017 @ 18:32 PM by BaconWarrior
24/11/17

dumbbell incline
35 X 8,8,8

ring chins X 8,8

T bar
60 X 10,10,10,10

standing abs
2 X 20

leg curl
JD pump routine

chest supported row
2 X 10
2 X 15

"stone" load
60 X 6,6,6,6

concept 2 row
500m sprint in 2:07





25/11/17

Long Hike - about 3-4 hours

Sumo
200 X 3,3,3,3,3,3,3,3

CG bench
130 X 3 X 3

Bench machine
70 X 10
90 X 6
100 X 6

leg press
270 X 10, 10, 10

Double paused squat - no kit
120 X 3, 3, 3, 3

pulldown
5 X 12

seated curls
3 X 12

laterals
2 X 10

-----------------------
today

reverse band squat - reds
240 X 1
210 X 3,3

paused
170 X 3, 3, 3, 3

paused, beltless conv
170 X 3 - easy

T-bar row
45 X 12, 12, 12, 12

incline dumbbells
30 X 6
45 X 6
50 X 5

arnold press
25 X 8

cable row
3 X 15

pushdowns
1 X 12
BaconWarriorIcon...28-11-2017 @ 19:07 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Paused bench
140 X 3,3,3,3,3

Paused squat
200 X 3

RDL
170 X 6,6,6

Cable row
1 X 6

stepper
5 minutes @ 10
BaconWarriorIcon...30-11-2017 @ 22:25 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Incline
100 X 3 - felt dodgy, cut it there

Press
50 X 6 X 6
60 X 1
70 X 1

BTN press
30 X 5 X 5

High pulls, snatch grip
50 X 5 X 5

Seated dumbbell press
32.5 X 4 X 4

Seal row
Bar+ bands X 12, 12
40 X 10, 10, 10

cable row
3 X 10

chest supported row
3 X 10
BaconWarriorIcon...01-12-2017 @ 21:11 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Double paused beltless squat
120 X 2, 2, 2, 2, 2, 2

bas***ds
160 X 2, 2, 2, 2, 2, 2

RDL
130 X 6, 6 - DOH, beltless

Cable row
3 x 12

Incline dumbbells
35 X 12

Seated curl
40 X 6, 6

Chins X 6, 6

Lat pulldown
4 X 8

11:30 on stepper
BaconWarriorIcon...03-12-2017 @ 15:18 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sumo
240 X 2, 2, 2
Bottom half
220 X 3, 3

Spoto press
150 X 1
120 X 5, 5, 5

Box squat - no belt or sleeves
140 X 3
160 X 3
180 X 1

Press
60 X 6, 6, 6

btn press
30 X 6, 6, 6

chest supported row with dumbbells
30 X 20, 20
BaconWarriorIcon...08-12-2017 @ 16:29 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
5/12/17

Squat
210 X 2, 2, 2, 2

RDL
180 X 12
Beltless, DOH
120 X 8,8

Dumbbell incline
40 X 12

pushdowns
2X10

GHR X 12, 12, 12

BTN press
50 X 5, 5, 5

--------------------
today:

Bench, 1st rep paused
130 X 5 X 5
feet up
110 X 6, 6, 6

bas***ds, beltless
160 X 3, 3, 3, 3

Dumbbell press
30 X 6, 6, 6, 6

seated curls
30 X 12, 12

Lat pulldown
6 X 10
BaconWarriorIcon...10-12-2017 @ 21:30 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday

Sumo
220 X 3, 3, 3, 3, 3, 3
Halting sumo
190 X 3 X 3

Banded squat
160 X 3
180 X 3
190 X 3
200 X 1

1+1/4 bench
120 X 3

cable row
6 X 10

stepper
4 mins @ 10
1 min @ 12

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

today

PBS deads
170 X 2, 2, 2, 2, 2

No kit high bar
150 X 1
170 X 1
110 X 3, 3 - poor but a start for the rebuild

Slingshot bench
160 X 1
175 X 1 - PB, 180 is there
150 X 3, 3, 3, 3

BTN press
50 X 5, 5, 5

Leg press
15+ plate routine
up to 450 X 15
down sets to 320 X 15

duumbbell incline
50 X 6

flyes
15 X 15

triceps
4 X 10
BaconWarriorIcon...14-12-2017 @ 22:59 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
12/12/17

Banded squat
170 X 2, 2, 2, 2, 2

Double paused squat
140 X 2, 2, 2, 2, 2

Beltless conventional
200 X 2, 2, 2

Incline
100 X 4
----------------------------------------------
13/12/17

Sumo
240 X 1
260 X 1
Shin to lockout
200 X 5

Row
120 X 10, 10

CG bench
140 X 3

Dumbbell press
35 X 6, 6, 6
---------------------------------------
today:

Squat
160 X 10
170 X 8
180 X 4
200 X 1
160 X 4 X 4
170 X 3, 3, 3, 3

High bar beltless
120 X 3, 3, 3 - cluster sets

PBS deads
190 X 3

row
90 X 10, 10 ,10

Feet up bench
100 X 10
110 X 10
120 X 10
130 X 5

CG spoto
100 X 5, 5

Dumbbell press
27.5 X 6, 6

curls
rear delts
BaconWarriorIconFestive training highlights 18th-30th December30-12-2017 @ 10:27 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sumo
230 X 2, 2, 2, 2, 2, 2, 2

Dumbbell incline
45 X 9
-----------------------
Bench to 3-board
160 X 3

buffalo bench, feet up
100 X 6 X 6
------
Squat with wraps
210 X 3 X 3

Paused beltless high bar
140 X 1
150 X 1

bas***ds
220 X 1
----
double paused squat
140 X 2, 2, 2

Slingshot
170 X 1

bench to 5 board
150 X 8

high pull
100 X 2, 2, 2

row
100 X 8

Incline dumbbell
50 X 8
-----

Floor press
130 X 5, 5, 5

press
50 X 6 x 6

--------
sumo
250 X 1
265 X f,f
220 X 3 X 3

Safety bar to box
157 X 1
------------

Squat
190 X 4, 4, 4, 4, 4

Safety to box
167 X 1

halting sumo
210 X 3, 3

log
100 X 1
80 X 8
----------------

pused high bar
170 X 1

Fronts
140 X 2, 1 - minor quad tear here. FS

Bench
140 X 4 - tore pec locking out last rep. FML
BaconWarriorIcon...02-01-2018 @ 22:27 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Feet up bench
bar X 30
30 X 30
40 X 20, 20, 20, 20

Sumo shin to lock
190 X 10

PBS deads
160 X 3, 3

pulldown
6 X 10

flyes
3X15

dumbbell press
20 X 12, 12

leg ext
4 X 10

stepper X 2 mins lol
BaconWarriorIcon...07-01-2018 @ 17:23 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
4/1/18

Squat
140 X 8, 8, 8
160 X 4, 4, 4
110 X 12

beltless conv
220 X 1

Press
50 X 6, 6, 6, 6, 6, 15
-------------------

5/1/18

incline
60 X 5
40 X 15, 15, 15

dumbbell press
20 X 15, 15, 15

ring pullups
bw X 6, 6, 6

seal row
50 X 10, 10, 10, 10, 10

stepper
6:25
-----------------------
6/1/18

feet up bench
60 X 6 X 12
70 X 5 X 5 - 3 sec eccentrics

sumo
235 X 1
150 X 1
265 X 1
275 X 1 --- PB
220 X 3, 3, 3, 3, 3

bottom halfs
170 X 5, 5, 5

beltless high bar
140 X 1
120 X 3, 3, 3, 3

push press
70 X 6, 6, 6

GHR X 12, 12

seal row
50 X 10, 10 ,10

stepper
1:00 @ 15
1:00 @ 12
1:00 @ 8

----------

today

Squat
160 X 8, 8
170 X 6, 6, 6
180 X 4 X 4

belt off
130 X 10

RDL 160 X 12

Push press
70 X 6, 6, 6

trap bar carry
180 X 1, 1
150 X 2, 2, 2, 2
BaconWarriorIcon...14-01-2018 @ 20:36 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
9/1/18

power clean
90 X 3, 3, 3, 3

High pull
110 X 3,3

conv beltless
210 X 5

fronts
100 X 2,2,2

BTN press
40 X 10, 10, 10

Decline
60 X 12
80 X 12
90 X 12
100 X 12

----------------------
11/1/18

high bar
no belt
170 X 1
140 X 3,3
110 x 6,6

bench
60 X 43

beltless conv
210 X 1

seal row
40 X 20, 20
---------------------
12/1/18

stepper
9 mins @ 6
3 mins @ 10

power upright rows
90 X 5, 5, 5

seated dumbbells
30 X 8, 8, 8, 8

press
50 X 6 X 6

floor press
70 X 10
80 X 10
90 X 10
100 X 10

pushdowns
cable rows
flyes
---------------------
13/1/18

squat
220 X 2
wraps on
230 X 1
240 X 1
wraps off
200 X 2, 2, 2

push press
100 X 1
80 x 6, 6

bottom half deads
220 X 3, 3

snatch grip deads
200 X 1
PBS deads
170 X 4

dumbbell incline
20 X 20, 20, 20

Bonus round: drink a bunch of beer, jaeger and cognac then press mates fiance overhead whilst drunk then walk home - 45 mins

------------------
today:

feet up bench
70 X 12, 12, 12, 12, 12, 12
80 X 5, 5 - slow negatives

paused beltless fronts
130 X 1

natty lord
160 X 1

PBF again
100 X 2, 2, 2

btn push press
100 X 3, 3

btn ress
60 X 5

messed around with money pullups

GHR
3 X 10

prower
4 plates X 2, 2, 2

pushdowns
3X10

cable row
5 X 10

row
1K @ 4:50
BaconWarriorIcon...20-01-2018 @ 18:28 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
16/1/18

Feet up bench
80 X 12, 12, 12, 12, 12, 12

conventional
240 X 3
190 X 6, 6 - T&G

High bar, no belt
100 X 5, 5, 5, 5
120 X 1
140 X 1
160 X 1

press
70 X 3

seal row
-------------------

18/1/18
feet up bench
50 X 20, 20, 20, 20, 20, 20
80 X 3
100 X 1

halting sumo
230 X 1
240 X 1 - didn't pause, f**ked it up lel
220 X 1 pause

fronts
120 X 1
---------------------
19/1/18

rower
6:20 of 30/20 intervals

Vhandle pulldown
3 X 12
1 X 8
1 X 6

pusdhwons
laterals
drag culrs

btn press
40 X 10, 10, 10

high pulls
60 X 6, 6
--------------------------

20/1/18
squat
200 X 3, 3, 3, 3
+bands
160 X 3 - was dead

sumo
200 X 5, 5

barbell row
70 X 6, 6, 6, 6

chest supported row
3 X 10

press to chin
70 X 8
BaconWarriorIcon...22-01-2018 @ 11:34 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday:

Sumo
240 x 2,2,2,2

Conv
200 x 5, 3 - T&g

High bar
180 x 1

Double paused low bar
170 x 1
180 x 1

Press to chin
70 x 3
80 x 3
85 x 2

Push press
70 x 6,6

Standing dumbbell press
25 x 10, 10

GHR x 6,6

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