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leestorey91Iconchocolate log.01-10-2014 @ 18:20 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
Post Edited: 15.10.2014 @ 13:10 PM by leestorey91
Done my first competition december last year contracted competition aids and won't ever cure it.

My training for the most part was 5/3/1 but i want more frequency on the lifts to become more technically efficient which has lead me to daily undulating periodization

Start this off
Compete in the 90kg class BDFPA
Best total 587.5kg 205/145/237.5
Squat pr 210kg
Bench pr 150kg
Deadlift pr 237.5kg

Current goals
600kg total
220kg squat
160kg bench
250kg deadlift
And drop to the 83kg class to compete in the gbpf.


15/09/2014
Monday - squat/bench
60kgx5
80kgx5
100kgx5
120kgx3
130kg 2x8

bench
barx5
60kgx5
75kgx5
92kg 2x8

wednesday - squat/bench
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kg 2x6

bench
barx5
60kgx5
80kgx5
100kg 2x6

friday - squat/bench/deadlift
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
150kg 2x4

bench
60kgx5
80kgx5
95kgx3
107.5kg 2x4

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
167.5kg 8x1 15 sec rest between

intro week done
leestorey91Iconvolume block begins01-10-2014 @ 18:29 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
Post Edited: 05.10.2014 @ 13:44 PM by leestorey91
22/09/2014
Monday - squat/bench
60kgx5
80kgx5
100kgx5
120kgx3
140kg 4x8

bench
barx5
60kgx5
75kgx5
90kgx3
100kg 4x8

wednesday - squat/bench
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
150kg 4x6

bench
barx5
60kgx5
80kgx5
95kgx3
107.5kg 4x6

friday - squat/bench/deadlift
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
160kg 3x4
160kgx7

bench
60kgx5
80kgx5
100kgx3
115kg 3x4
115kgx6

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
167.5kg 15x1 15 sec rest between
leestorey91Iconfelt like shite all weak other than fridays session05-10-2014 @ 13:46 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
Post Edited: 05.10.2014 @ 13:47 PM by leestorey91
29/09/2014
Monday - squat/bench
60kgx5
80kgx5
100kgx5
120kgx3
145kg 4x8 slower than id like

bench
barx5
60kgx5
75kgx5
90kgx3
102.5kg 4x8

wednesday - squat/bench
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
155kg 4x6 grinders

bench
barx5
60kgx5
80kgx5
95kgx3
110kg 4x6

friday - squat/bench/deadlift
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
160kg 3x4
165kgx6

bench
60kgx5
80kgx5
100kgx3
117.5kg 3x4
117.5kgx5

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
160kx1
175kg 13x1 15 sec rest between
leestorey91Iconsunday squatting and benching05-10-2014 @ 20:18 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
squat
60kgx5
80kgx5
100kgx5
120kgx5
140kgx3
147.5 4x7

bench
60kgx5
80kgx5
90kgx3
105kg 4x7

dumbell rows
20kg x10
30kgx10
40kgx17

latpull down
4x10

face pulls
3x15

decent session squats are getting back to how they squat be again
leestorey91Iconcalf pain continues08-10-2014 @ 00:02 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
squat
paused
barx5
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3

added belt tried catching the bounce without pain and failed
157.5 4x5

bench
60kgx5
80kgx5
95kgx3
112.5kg 4x5 pretty good pauses nice speed, last rep on the last set was the only rep that really slowed down.

overall squats are slow without using my standard dive bomb tekkers but bench is moving well cant complain.
leestorey91Icon...09-10-2014 @ 23:37 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
friday - squat/bench/deadlift
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
155kgx1
167.5kg 3x3
167.5x7

bench
60kgx5
80kgx5
95kgx3
110kgx1
120kg 3x3
120kgx5

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
160kx1
180kg 11x1

Best session since starting dup
leestorey91Icon...14-10-2014 @ 23:36 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
squats
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
150kg 4x7 easy squats little calf pain, only the last 2repson the last set felt slow.

bench
60kgx5
80kgx5
90kgx3
100kgx1
107.5kg 4x7
leestorey91Icon...17-10-2014 @ 07:38 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
squats
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
160g 4x5

bench
60kgx5
80kgx5
95kgx3
110kgx1
115kg 4x5

So,so things moved ok today nothing to cry home sbout
leestorey91Icon...18-10-2014 @ 19:57 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
friday - squat/bench/deadlift
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
160kgx1
170kg 3x3
170x7

bench
60kgx5
80kgx5
95kgx3
110kgx1
122.5kg 3x3
122.5kgx4.5

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
170kx1
187.5kg 9x1
leestorey91Iconvery tired 4 hours sleep22-10-2014 @ 11:15 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
22/10/14
Squats
Barx5
60x5
80x5
100x5
120x5
140x5
160 3x5

Bench
Barx5
60x5
80x5
100x3
115 3x5
Nearly failed felt terrible
leestorey91Icon...24-10-2014 @ 14:57 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
23/10/14
Squats
Barx5
60kgx5
80kgx5
100kgx5
120x5
140kgx5
160kgx3
170kg 4x3 easy

Bench
60x5
80x5
95x3
110x3
122.5 4x3 not to sad

Prone rows 4x10

Face pulls 3x20
leestorey91Icon...27-10-2014 @ 09:23 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
25/10/14 - squat/bench/deadlift
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
160kgx1
180kg 5x1

bench
60kgx5
80kgx5
100kgx3
110kgx1
120kgx1
130kg 5x1

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
180kx1
195kg 7x1
leestorey91Icon...29-10-2014 @ 00:03 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
Post Edited: 29.10.2014 @ 12:23 PM by leestorey91
25/10/14 - squat/bench
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
160kgx3
170kg 3x5 2nd set sucked

bench
60kgx5
80kgx5
100kgx3
110kgx3
120kg 3x5 every 5th rep was a real grind

Pendley rows 5x10

Face pulls 3x20
leestorey91Icon...01-11-2014 @ 09:06 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
Post Edited: 01.11.2014 @ 09:08 AM by leestorey91
25/10/14 - squat/bench
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx3
160kgx3
180kg 4x3 speeeeed!

bench
60kgx5
80kgx5
100kgx3
110kgx3
127.5kg 4x3

Chin ups 3x10

Face pulls 3x20
leestorey91Icon...04-11-2014 @ 11:29 
Member 5537, 41 posts
SQ 222.5, BP 150, DL 250
622.5 kgs @ 86.3kgs UnEq
Post Edited: 04.11.2014 @ 11:35 AM by leestorey91
1/11/14
squat
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
160kgx1
180kgx1
190kg 4x1,1x2

bench
60kgx5
80kgx5
100kgx3
110kgx1
120kgx1
135kg 4x1, 1x2 pr double

deadlift
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1
180kx1
205kg 6x1

123

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