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DomRedshawIcon...19-10-2017 @ 12:19 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bb row
42 x 10
62 x 10
75 x 10 x 5 sets

db inc row
25's x 12 x 5 sets

bb curl
32 x 15, 14, 12, 12, 12

bike 8/8 - 5km in 15mins (20km/ph average speed)
DomRedshawIcon...20-10-2017 @ 12:09 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bench
12 x 20
42 x 10
62 x 5
82 x 5
97 x 3
107.5 x 3
107.5 x 5 - recent best i think
97.5 x 5, 5, 5, 5

feet up
85 x 10, 10, 10
DomRedshawIcon...23-10-2017 @ 12:45 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deads
42 x 8
62 x 8
82 x 8
102 x 8

bb row
62 x 15 x 3

inc db row
25's x 12 x 3

inc db curl
15's x 15 x 3

bike 8/8 - 5km 15mins
DomRedshawIcon...24-10-2017 @ 10:34 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated ohp
12 x 20
42 x 10
62 x 5
77 x 3
87.5 x 3, 3
77.5 x 5, 5, 5, 5
67.5 x 10, 10, 8, 8


didnt have time for fluff today
DomRedshawIcon...26-10-2017 @ 12:07 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bb row
42 x 10
62 x 10
75 x 10 x 3

db inc row
25's x 15 x 3

inc db curl
17.5's x 12 x 3
DomRedshawIcon...27-10-2017 @ 11:49 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 30.10.2017 @ 09:43 AM by DomRedshaw
bench
12 x 15
42 x 8
72 x 5
92 x 3
102 x 1

110 x 3
110 x 5 - recent best
102.5 x 5, 5, 5
102.5 x 8 - recent best

feet up
85 x 10, 10, 10, 10
DomRedshawIcon...30-10-2017 @ 11:01 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
seated ohp
12 x lots
42 x 8
62 x 5
72 x 3
82 x 1

90 x 5 - recent best
90 x 3
80 x 10 - recent best
80 x 6
80 x 6
70 x 8, 8, 8 - slow tempo

before today my recent bests was 90x3, 85x5, 75x8, 72.5x10, so very happy with this waves gains and i still feel half asleep today.

this is first wave iv focused on hitting a few heavier sets of 3-5.
also i cut the frequency but kept weekly volume similar, id say iv felt a bit fresher/better recovered going into sessions however the weights have felt heavier.
DomRedshawIcon...31-10-2017 @ 11:44 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deadlift - slow + steady, i think pulling fast and attempting to be more explosive and apply max power is what keeps throwing my back out hence the warm up injury other week.
42 x 10
72 x 3
92 x 3
112 x 3
137.5 x 8 - belt

comfy enough, plenty in tank. happy enough for purposely slow reps, a dodgy back and not much pulling in last 18 months.

bb row
75 x 10 x 5

inc db curl
17.5's x 12 x 4
DomRedshawIcon...02-11-2017 @ 21:42 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bench
12 x 20
42 x 8
72 x 5
92 x 3
105 x 1
115 x 1
115 x 3
120 x 1
120 x 3 - recent best
100 x 10 - recent best
100 x 8
100 x 8
feet up
85 x 8
85 x 8
85 x 8
85 x 8
85 x 10

plan was to beat last waves 112.5 x 3, so 115 x 3 was target and decided to get a couple singles @ 120 but 2nd set felt comfy so tripled it Roll-Eyes back off next week. pleased to hit another 7.5kg best this wave. strength phase worked nicely
DomRedshawIcon...06-11-2017 @ 11:46 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deload

seat ohp
12 x 20
42 x 10
62 x 8
72 x 6, 6

feet up bench
12 x 20
42 x 10
62 x 8
72 x 10, 10

circuit
tri ext, side raise, press up, face pull, rear fly, kickback, tri ext x 20 reps each
DomRedshawIcon...08-11-2017 @ 09:34 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deload - yesterday

deads
42, 62, 82 x 8

bb row
62 x 10 x 2

db curl
17.5's x 10 x 2
DomRedshawIcon...09-11-2017 @ 11:02 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
bw 79.1 - deload

cgbp
12x20
42x10
62x8
82x6
92x6, 6

seat ohp
12x20
42x10
62x10, 10
DomRedshawIcon...10-11-2017 @ 09:59 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deload

db inc row
25's x 10 x 3

bb curl
32 x 10 x 3
DomRedshawIcon...13-11-2017 @ 12:53 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
week 1 HP

seated ohp
12 x 20
42 x 10
62 x 5
77 x 8, 6, 6, 6, 6

feet up bench
42 x 10
62 x 5
77 x 12, 11, 10, 10, 10

circuit 300
tri ext, rear fly, press up, face pulls, side raise, kickbacks x 20, 15, 15
DomRedshawIcon...14-11-2017 @ 11:31 
Avatar
Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
deads
42 x 8
72 x 8
92 x 8
112 x 8
122 x 8

bb row
72 x 10

db inc row
25's x 15 x 6

bb curl
32 x 15, 12, 12, 12, 12

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