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The siege of Ireland

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BaconWarriorIcon...13-03-2016 @ 14:21 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bench
105 X 6 X 2

Squat
165 X 6 X 2

Box squat
170 X 1

Paused fronts
110 X 3
100 X 1 - 5 sec pause

Close grip bench with fat bar
60 X 15, 15, 15

Dumbbell shoulders
24 X 12, 12

Leg press
3 plates X 8, 8, 8

s**t sessions, couldn't be arsed. Generally feeling pretty tired and apathetic today.
BaconWarriorIcon...15-03-2016 @ 20:12 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads
180 X 3
200 X 3
220 X 3 - straps

Beltless
140 X 3, 3, 3, 3

Halting sumo
165 X 3, 3

High bar squat
160 X 1
120 X 5

Paused and beltless
70 X 8

Rear delts
upper back
leg ext
abs
BaconWarriorIcon...16-03-2016 @ 19:30 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
205 X 2, 2

High bar
160 X 1
180 X 1

Paused squat
165 X 2 - high bars rekt me

18" deads
240 X 1
200 X 5 X 3

Beltless sumo
160 X 1
180 X 1
200 X 1

Beltless stiffs
130 X 5

Goblet squats
calf work
biceps

Dead.
dannyboy73Icon...16-03-2016 @ 20:28 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Post Edited: 16.03.2016 @ 20:29 PM by dannyboy73
nice sessions. them squats looking strong...race ya to 250 Happy
BaconWarriorIcon...21-03-2016 @ 15:17 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
dannyboy73 said:nice sessions. them squats looking strong...race ya to 250 Happy


250? 260 mate, think bigger!
BaconWarriorIcon...21-03-2016 @ 15:21 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 21.03.2016 @ 15:21 PM by BaconWarrior
Saturday's benching

Paused
130 X 2, 2

Spoto press
110 X 1
120 X 1
130 X 1
135 X 1

Feet up bench
85 X 12, 12
100 X 2

CG spoto press
70 X 8, 8

High incline
40 X 15, 15, 15

btn press
40 X 5, 5

Bench grip row
40 X 20, 20

Yates row
90 X 8, 6 (RP)
40 X 30


Rum and coke
kraken X 5 sets
OVD X 3 sets
Havana club X 1 set

Beer
Corona X 6 sets

Hangover X avoided
BaconWarriorIcon...23-03-2016 @ 14:41 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat
210 X 2 (left one in the tank)

High bar
180 X 4 - form a bit naughty (https://www.instagram.com/p/BDSzSXzuNbu/?taken-by=rugby_lad)

18" deads
200 X 8, 8, 8
220 X 1
240 X 1
260 X nope

Sumo stance 18" deads
260 X 1
270 X 1
295 X 1 (https://www.instagram.com/p/BDSz1qUONc5/?taken-by=rugby_lad)

Deadlift machine
"300" X 4 (https://www.instagram.com/p/BDS2fGDONRN/?taken-by=rugby_lad)

V squat machine
4 plates per side X 12

leg extensions
abs
chest supported row
GHR
BaconWarriorIcon...24-03-2016 @ 14:05 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Benching

Paused
135 X 3

Bench press to foam roller
140 X 5

Feet up bench
120 X 4

Close grip
110 X 4
100 X 6
90 X 8
80 X 10

CG spoto press
70 X 8

Low incline
70 X 3
90 X 3

High incline
50 X 12, 12

Bench grip row
50 X 12, 12

Preacher curl machine
BaconWarriorIcon...25-03-2016 @ 17:16 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Deads
230 X 3 - supposed to be 220.. whoops

sumo
210 X 1

squat with wraps
170 X 1
190 X 1

high bar
190 X 1
170 X 2
150 X 5

Hacks
4 plates X 6

Dumbbell row
60 X 8 per arm

Belt squat machine (not in kilos, some mysterious pneumatic air pressure/ magic units)
200 X 1
120 X 8, 8, 8
BaconWarriorIcon...29-03-2016 @ 22:21 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Start of new program: Cube method with my own assistance template

Heavy pulls

Deads
195 X 2, 2, 2, 2, 2

Pulls from blocks
210 X 5 - last rep a bit poor due to grip, may strap up for these

Beltless sumo
155 X 2 ,2, 2

Deficit conventionals
150 X 3, 3, 3, 3

FML deads
120 x 2, 2, 2, 2

Single leg goblet squat - I'm awful at these
15 X 8, 8 - per leg
unweighted X 8


Abs
Hypers
BaconWarriorIcon...30-03-2016 @ 16:47 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 30.03.2016 @ 16:48 PM by BaconWarrior
Had this on in my earphones during training quite a lot recently.


dannyboy73Icon...30-03-2016 @ 17:15 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
to high
BaconWarrior said:
250? 260 mate, think bigger!
BaconWarriorIcon...31-03-2016 @ 13:30 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bench
100 X 12 (all paused), 10 (1st paused), 10 (1st 3 paused)

Bench to foam roller
130 X 6, 2 (RP)

CG spoto press
100 X 5

Feet up
95 X 3, 3, 3, 3

Incline barbell
40 X 12
45 X 10
50 X 8
55 X 6

Dumbbell shoulders
15 X 15
16 X 12
18 X 10
20 x 8

Arms
rear delts
tit machine
BaconWarriorIcon...31-03-2016 @ 14:22 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 31.03.2016 @ 14:23 PM by BaconWarrior
dannyboy73 said:to high


dannyboy73Icon...31-03-2016 @ 17:50 
Mask it or Casket !!
Member 4600, 7733 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
tiff

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