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BaconWarriorIcon...23-04-2016 @ 09:08 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Speed squats

Squat
155 X 2, 2, 2, 2, 2, 2

High bar
175 X 1 - using GPC squat bar so this felt awful
155 X 2

Paused beltless high bar
115 X 3, 3, 3, 3

Paused front
105 X 3 - hard to hold on to

Paused safety bar
120 X 2, 2, 2

Halting sumo
150 X 2, 2, 2

Halting conventional
140 X 1
160 X 1, 1

Leg press
sets of 8 up to 8 plates a side
drops sets singled legged with 4 plates, 3 plates

Leg ext
abs
BaconWarriorIcon...23-04-2016 @ 15:32 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bodybuilding day

Power snatch
50 X 1, 1, 1, 1, 1

Power clean
100 X 1

Hang power clean
70 X 5, 5

High bar
180 X 1
185 X 1

Box squat
180 X 1
190 X 1

Fronts
130 X 1

Klokovs
40 X 12, 12

Seated good mornings
normal good mornings

CG bench
130 X 1
135 X 1
120 X 3, 3
100 X 8

Dumbbell shoulders
15 X 15, 15, 15

Dumbbell row
70 X 3 - per arm, no idea why I inflicted this upon myself

Curls
Other machine f**kery
BaconWarriorIcon...24-04-2016 @ 14:59 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Speed deads

Deads
165 X 2, 2, 2, 2, 2, 2

Reverse band deads - 12th pin, doubled blues
270 X 1
230 X 9

Sumo pulls off half blocks
230 X 1
250 X 1
270 X 1 +noise complaint
230 X 2, 2

Sumo beltless
160 X 2, 2, 2, 2

Yates rows


Single leg squat in smith
60 X 5 per leg


ABS
Other lat work
BaconWarriorIcon...30-04-2016 @ 16:07 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Last nights benching - heavy

Bench
122.5 X 2, 2, 2

Bench to foam
140 X 4

Feet up
110 X 3, 3, 3, 3

CG spoto press
97.5 X 5

Dumbbell incline
28 X 12
30 X 10
32 X 8
34 X 6

Dumbbell shoulders
20 X 15
22 X 12
24 X 10
26 X 8

Arms
Rear delts
tit machine
BaconWarriorIcon...30-04-2016 @ 16:08 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Squat - repetition

Squat
175 X 7, 5, 5

High bar
140 X 1, 1

Paused beltless high bar
120 X 3, 3, 3

Paused fronts
110 X 3

Paused safety bar
140 X 1, 1

Halting sumo
155 X 2, 2, 2


Sumo
180 X 1
220 X f, f
180 X 1

Leg ext.
abs
BaconWarriorIcon...01-05-2016 @ 14:40 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bodybuilding Day

High bar
170 X 1
150 X 2, 2, 2

Power clean
100 X 1, 1

Bo squat
180 X 1
160 X 1

Stiff legs - no belt
150 X 1
180 X 1
130 X 5, 5

CG bench
120 X 4, 2, 2

Slingshot bench
100 X 22 - FS, wanted 25-30

V handle pulldown
BaconWarriorIcon...01-05-2016 @ 14:40 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bodybuilding Day

High bar
170 X 1
150 X 2, 2, 2

Power clean
100 X 1, 1

Bo squat
180 X 1
160 X 1

Stiff legs - no belt
150 X 1
180 X 1
130 X 5, 5

CG bench
120 X 4, 2, 2

Slingshot bench
100 X 22 - FS, wanted 25-30

V handle pulldown
BaconWarriorIcon...02-05-2016 @ 12:38 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Rep Deads

Deads
195 X 6, 6, 6 - All time volume PB... a storm is brewing

SI joint felt a bit iffy after so shut it down except

Slow pulls
100 X 3, 3, 3, 3

Kettlebell swing
lat pulldown
abs
Bad girl machine
BaconWarriorIcon...04-05-2016 @ 20:38 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Not strictly training related update:


Had food poisoning over the weekend, fought through it and trained like the absolute moron that I am, I'm better now but have managed to lose 2kg.

Decided to run with this:

300-600 kcal deficit on rest days, lower calories over all VERY slowly. Higher fat proportion on rest days too, and more cardio added (mostly walking), see if I can get to 97 at lowest.

I'm competing in september and would like to "eat up" to the comp as opposed to cutting which I normally end up doing. Plus, going on holiday in June and being 100+ in hot weather with lots of walking ain't the best.
BaconWarriorIcon...07-05-2016 @ 07:55 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Speed bench

Paused
100 X 2, 2, 2, 2, 2, 2 - long pauses

Close grip
120 X 1
130 X 1
140 X F - misgrooved, it'll come

CG spoto
100 X 5

Incline dumbbell
30 X 12
32 X 10
34 X 8
36 X 6

Dumbbell shoulders
22 X 15
24 X 12
26 X 10
28 X 8

Pushdowns
Rolling tricep extensions
BaconWarriorIcon...07-05-2016 @ 14:14 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Heavy squat

Squat
190 X 2, 2, 2

High bar
170 X 1

PBHB
125 X 3, 3, 3

Paused low bar
150 X 3, 3

Paused fronts
115 X 3

Convenional deadlift
190 X 1
200 X 1
220 X 1 - form was a bit meh

Halting sumo
160 X 2, 2 ,2

Conventional deads again
150 X 8, 8 - tech work really, looked a lot better

Single leg squat in smith
60 X 3, 3
40 X 8

Abs
bike
BaconWarriorIcon...08-05-2016 @ 12:42 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Bodybuiling day

Beltless pin squats
Bottom position
170 X 1

12th pin - roughly half squat
230 X 1

Beltless stiff legs
140 X 5, 5

Barbell row
100 X 8, 8, 8

Yates row
60 X 20


Hyper deads
60 X 12, 12, 12

BTN push press
100 X 2, 2, 2

klokovs
50 X 5, 5, 5

CG bench
110 X 5, 5

Dumbbell row
38 X 15
54 X 8

Other arm work etc.
BaconWarriorIcon...10-05-2016 @ 14:58 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Heavy deads

deads
225 X 1
230 X 1
190 X 4 - felt tightness in upper glute/ lower back

18" deads
220 X 1
150 X 8, 8, 8

Beltless sumo
165 X 2, 2, 2

Sumo half block pulls
190 X 1
220 X 1
240 X 1
190 X 3, 3, 3

Barbell row
80 X 12, 12

Yates row
60 x 20, 10, 10

other machine s**t
BaconWarriorIcon...13-05-2016 @ 23:23 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Rep bench

Paused bench
122.5 X 5, 5, 6 (last rep of last set T&G)

Slingshot
130 X 1
135 X 1
125 X 9

Feet up bench
110 X 3
100 X 5

CG spoto press
90 X 7 - half arsed last rep, wanted 8

Dumbbell incline
30 X 12
32 X 7 - upper body was cooked

Dumbbell shoulder press
14 X 10, 10, 10, 10

Arms and rear delt mischief.
BaconWarriorIcon...14-05-2016 @ 15:14 
**INSERT BACON TAGLINE**
Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Speed squat

Squat
165 X 2, 2, 2, 2, 2

Paused
170 X 1
150 X 4

PBHB
100 X 5, 5, 5

Paused fronts
120 X 3

Halting sumo
140 X 5, 5

Conventional
100 X a bunch

Beltless RDL
100 X 13

Abs
bad girl machine

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