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The siege of Ireland

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BaconWarriorIcon...24-01-2018 @ 15:24 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Last night

Feet up bench
90 X 10, 10, 10, 10, 10
Rest-paused: 18,5,4,2,2,2,3

CG bench
60 X 8, 8, 8

GHR X 15, 15

Fronts
140 X 1
110 X 2, 2, 2

Row
100 X 8, 8

Snatch pulls
70 X 8, 8

Rower
500m in 1:50
BaconWarriorIcon...03-02-2018 @ 15:38 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
25/1/18
squat
190 X 1
paused
170 X 2,2,2,2,2

Fronts
120 X 2,2

RDL
230 X 4
170 X 5

DOH beltless
120 X 6, 6

row
70 X 8

------------------------------------
27/1/18

fronts
140 X 1
130 X 2,2
beltless
70 X 6,6,6,

bench, feet up
100 X 10,10,10,10,10
CG
90 X 3
100 X 2
110 X 1

-------------
29/1/18

Incline
80 X 6
90 X 4

Snatch grip dl
210 X 2
PBS
180 X 2

High bar
180 X 2
belt off
150 X 2,2,2
110 X 6,6

press
60 X 6,6,6,6

BTn press
50 X 5,5

pullups on rings X 6,6,6,6

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

2/2/18

bike intervals 20/20
3 mins

chins X 6,6

arnold press
25 X 6
12.5 X 12,12

cable rows
arm machines.

flyes
20 X 15
BaconWarriorIcon...03-02-2018 @ 15:39 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Today:

sumo
260 X 2,1,1 - Volume PB
230 X 3,3,3
Hover deads (formerly known as shin to lock)
170 X 6,6,6

Banded squat
200 X 1

press
70 X 3,3,3
press to chin
70 X 10
BaconWarriorIcon...05-02-2018 @ 18:59 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterdays f**kery:


Reverse band squat
250 X 1

Pin squat from bottom pin
210 X 1 - Hard as nails

Zercher squat
100 X 3
140 X 1
100 X 5

Isometric deads
140 X 6 seconds
160 X 6 seconds

Axle C+P
100 X 1
120 X 1
100 X 6 - one clean

Trap bar carry
140 X 2, 2, 2 - lengths of gym

Incline dumbbells
40 X 12

rolling extensions
20 X 6

Leg ext
JD pump routine

Meadows shrugs
40 X 10

Rear delt flye/ shrug combos X 8,8,8
BaconWarriorIcon...10-02-2018 @ 07:30 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
6/2/18

High bar
160 X 2,2,2,2,2,2
Belt off
120 X 8,8,8

RDL beltless
160 X 6, 6, 6

Row
100 X 6,6
70 X 10,10

Bench
120 X 6,6,6

1+1/4 bench
100 X 3 X 3

Row concept 2
1618M @ 8.32

----------------------------------------
7/2/18

Conventional
220 X 3 X 3

Sumo from low blocks
260 X 1
270 X 1
280 X 1

From floor
220 X 3 X 3

Press to chin
70 X 3
90 X f
70 X 5,5,5

fronts
120 X 2,2,2,2

Pulldown
7 X 6
3X10

stepper
10 mins @ 8
BaconWarriorIcon...12-02-2018 @ 19:26 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday:

High bar
180 X 3 X 3

Doyble paused
130 X 1
belt on
140 X 1
150 X 1

Press
60 X 6,6,6,6,6
press to chin
60 X 10

bas***ds
190 X 3

Beltless hover deads
140 X 10
BaconWarriorIcon...14-02-2018 @ 17:42 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday:

Bench
130 X 4,4,4, 1 - pec went

Sumo
230 X 3,3,3,3,3

Row
120 X 6,6

dumbbell press
30 X 10

flyes
5 X 30
10 X 30

leg ext
BaconWarriorIcon...18-02-2018 @ 14:32 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Yesterday again lel

Squat
200 X 3,3,3

Feet up bench
80 X 1
60 X 15,15,15

Dry retch X 3

V handle pulldown X a few sets

The hangover hit me hard after squats
BaconWarriorIcon...20-02-2018 @ 22:36 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Today's s**te for a change


Sumo
250 X 2,2,2,2

Conv
220 X 3,3 - ran out of steam lel

Fronts
130 2,2,2
paused
110 X 2,2

beltless high bar
150 X 1


push press
90 X 5
70 X 6

Incline dumbbells
32 X 6
40 X 6


scap retractions 1 X 20
BaconWarriorIcon...22-02-2018 @ 22:25 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
High bar
190 X 2

double paused
130 X 2,2,2

Paused conv
220 X 2,2

row
110 X 6 X 6

bench
80 X 12,12,12,12,12
100 X 1
120 X 1 - shaky

spoto press
60 X 8,8

lat pulldown
6 x 10
BaconWarriorIcon...24-02-2018 @ 20:50 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Last night

spinner bike 20/20 intervals: 3mins

dumbbell press
35 X 6,6,6,6,6

Dumbbell incline
25 X 10,10,10,10,10

V handle row
4 X 10, 2 X 10 (RP)

hyper
2 X 10

curls
3 X 10

rear delts
2 X 12

lat pulldown
4 X 12

smith press to forehead
80 X 5
100 X 5
90 X 3 X 3

to chest
60 X 5

stepper
3 mins @ 10
-------------------------------------------------------------------


today:

Squat
200 X 3,3,3,3,3

banded squat
180 X 5

press
70 X 4,4,4
press to chin
50 X 12, 12

conv
220 X 2,2,2,2,2,2

row
70 X 10,10,10

curls
4 X 10

Drive an hour and then hike along some cliffs X 1 pleasant afternoon
BaconWarriorIcon...25-02-2018 @ 20:34 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Sumo
240 X 1
bottom halfs
210 X 4,4

PBS deads
160 X 3 X 3

pendlay row
100 X 5
110 X 3


CG bench
120 X 1

feet up close grip spoto
70 X 6 X 6

narrow/med/wide bench 10's complex -
50 X 30,30

leg press
400 X 15,15
BaconWarriorIcon...27-02-2018 @ 21:15 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Fronts
140 X 2,2,2
High bar
170 X 1

Push press
100 X 3,3,3,3
60 X 6,6

snatch grip deads
220 X 1
180 X 5


Stepper
7 mins @ 6
BaconWarriorIcon...02-03-2018 @ 09:24 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
28/2/18

bench
110 X 6, 3 - pec tweak

feet up
60 X 20,20,20,20,20,20

sumo from low blocks
270 X 1
260 X 3
240 X 2,2,2

Conventional
210 X 1
230 X 1

High bar
180 X 2,2,
150 X 3,3,3,3

Belt off
110 X 12

10/10 rep - 10 up, 10 down
70 X 1

V handle row
5 X 6
2 X 12
----------------------

Squat
180 X 4,4,4
150 X 6

conventional
240 X 1
semisumo
190 X 4

Speed pulls
150 x X 4,4 - 2 sumo, 2 conv s/s

Superset:

TRX row X 15,15,15,15,15

press
50 X 6,6,6,6,6
BaconWarriorIcon...03-03-2018 @ 19:00 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
180 X 4,4,4,4,4,4
150 X 5,5,5,5

Paused conventional
190 X 2,2,2,2

10/10 rep on conventional
120 X 1


High pulls
90 X 3 X 3

floor press
90 X 6 X 6
70 X 30

Row
70 X 10,10,10,10
yates row
70 X 20

cable row
4 X 15

dumbbell press
30 X 4 X 4

laterals
1 X 12

cable flyes
6 X 6
1 X 30

curls
3 X 12

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