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hothornet24		...	13-01-2017 @ 22:10
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Bench Warm ups - 50x5. 65x5. 75x3. Main sets - 85x5. 95x5. 110x5 Joker sets - 115x3. 120x3. 130x3. Reverse bench pull downs 5x10@40kg Wide lat pull downs 3x10 @ 50kg Wide low rows 3x10 @ 50kg Seated face pullls 3x10 @30kg
hothornet24		...	15-01-2017 @ 02:48
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Deadlift Warm ups - 85x5. 105x5. 130x3. Main sets - 140x5. 160x5. 180x5. Joker sets - 190x3. 200x3. 210x3. Pendlay row 82.5kg 5x5. Shrugs 3x10 @ 82.5. Power cleans 5x3 @ 62.5
hothornet24		...	15-01-2017 @ 22:16
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Strict military press Warm ups - 30x5. 40x5. 45x5 Main sets - 55x5. 65x3. 75x1. Joker sets - 80x1. 85x1. 90x1. Last set first - 5x10 @ 55kg Dips (slingshot to protect shoulders) 5x10 Pull ups green bands 5x5
hothornet24		...	16-01-2017 @ 22:23
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Squats Warm ups - 75x5. 95x5. 110x3 Main sets - 140x5. 160x3. 180x2. Joker sets - 190x2. 195x2. 200x1 (wanted 2 but failed second rep) Front squats 65x3. 75x3. 85x3. 95x3. 105x3. 105x3. 105x3.
hothornet24		...	18-01-2017 @ 12:07
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Quick bench session Warm ups - 50x5. 65x5. 75x3. Main sets. - 95x5. 110x3. 120x2. Joker sets. - 130x2. 135x2. 140x2.
hothornet24		...	20-01-2017 @ 04:19
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Super quick deadlifts... Really no time to train, but I got a few sets in before work... Warm ups - 100 x5. 120x5. 140x3. Main sets - 160x5. 180x3. 200x2. Joker sets - 210x2. 220x2. 230x2.
hothornet24		...	21-01-2017 @ 16:17
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Strict Shoulder press Warm ups - 30x5. 40x5. 45x3 Main sets - 55x3. 65x3. 70x3. Joker sets - 75x3. 80x3. 87.5x3 (rep PB) 5x5 @ 55kg. Dips 5x10
hothornet24		...	22-01-2017 @ 12:20
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Sunday morning deadlifts Decided to swap squats for deadlifts today.. Read an artical by a top strength coach that said squats should never follow shoulder day.. Apparently there is still to much fluid around shoulder joints and it restricts mobility.. So my week will now look like this :- Session 1- Shoulders Session 2 - Deadlifts Session 3 - Bench Session 4 - Squats Deadlifts Warm ups - 85x5. 110x5. 130x3. Main sets - 150x3. 175x3. 195x3. Joker sets - 205x3. 215x3. 222.5x3 (3 rep PB) Pendlay rows 5x5 @ 85kg Power cleans 65x3. 5x3 @ 70kg 3x10 @ 60kg comp cardio
hothornet24		...	24-01-2017 @ 18:10
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Monday evening bench at home. Bench - Warm ups - 50x5. 65x5. 80x3. Main sets - 90x3. 105x3. 115x3. Joker sets - 125x3. 135x3. 140x3. 100x10. 100x8. 100x6. 100x4. Reverse bench pull downs 3x10 @ 40kg Wide grip pull downs 3x10 @ 50kg Wide grip cable row 3x10 @ 50kg
hothornet24		...	24-01-2017 @ 22:17
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Squats Warm ups - 75x5. 95x5. 115x3. Main sets - 135x3. 155x3. 170x3. Joker sets - 180x3. 190x3. 200x3. Front squats 65x3. 75x3. 85x3. 95x3. 105x3. 115x3. 125x3.
hothornet24		...	26-01-2017 @ 23:22
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Post Edited: 26.01.2017 @ 23:23 PM by hothornet24 Shoulder press Barbell MP Warm ups - 30x5. 40x5. 45x5. Main sets. - 50x5. 60x5. 65x10. First set last - 5x5 @ 50kg. Finished with some power cleans,
hothornet24		...	27-01-2017 @ 21:14
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Terrible deadlift session lol 4 inch block pulls (sticking point) 85x3. 120x3. 130x3. 140x2. 170x2. 185x2. 195x2. 210x1. 220x1. 230x1. 240x1. Really didn't enjoy these. Worst start position for me.... Deadlifts std height 85x5. 120x5. 135x3. 140x5. 170x5. 185x5. Pendlay rows.. 5x5 @ 90kg Dropping deadlift sets of 5 till after the competition now.
hothornet24		...	28-01-2017 @ 11:12
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Bench press Early morning bench press at home.... Warm ups - 60x5. 80x5. Main sets - 85x5. 95x5. 110x5. Joker sets. - 120x5. 130x5. Slingshot - 140x5. 140x5. 140x4. Incline DB press - 25x10. 27.5x10. 30x10. 30x10 30x10.
Finch		...	28-01-2017 @ 14:11
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	How's the bodyweight? Still bulking up?
hothornet24		...	28-01-2017 @ 21:14
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Finch said:How's the bodyweight? Still bulking up? Not weighed in but not been drinking or eating s**t.. so going to estimate around 134-135kg maybe a little lighter.

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