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bruceIconnew year17-07-2011 @ 16:12 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Post Edited: 04.07.2012 @ 13:34 PM by bruce
setting some new targets for next year.

lifts
current pb desired pb
squat
raw 210 235
wrapped 215 250

deadlift 250 280
18 inch 280 320. Achieved in june

bench 140 150 but not bothered about bench that much
strict 95 120
pp 120 140
split jerk 130 155

events
log 125 145
axel 125 150
stones 155 180 improve speed on a full run too
yoke 20m 310 with drops 330 no drops
farmers 20m 130 160
farmers
pick up 150 170

generally get leaner and fitter

comps
podium in as many as pos.

dont get injured
bruceIcon...17-07-2011 @ 16:20 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
up to wk 3 on program

14/7/11
bench
4x4 105
2 at 120
2 at 135 failed got 1 rep failed 2nd
9 at 105 almost got the tenth but couldnt quit lock it out

been uping the 70 and 80 % cos felt easy wk before, will still be uping the 10 reps as he only counts it as a fail if u cant get 8

close grip bench

3x3 at 100

incline dumbell press

3x3 at 45

tricep dips

3 x 10 reps
bruceIcon...17-07-2011 @ 16:32 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
events day caged steel
16/7/11

1 montion log

40 x 4
60 x 2
70 x 2
80 x 1 trying to get my clean quicker and smoother

clean and jerk with log

90 x1
100 x 1
110 failed twice got it 3rd attemped still 5 kg off pb but atleast its getting back near it

appolans axel

100 x 1
110 x 1

deadlift with suit

warm up

230 x 1
250 x 1 5 kg pb
260 fail got it to knees but that was it

yoke
warm up
250 x 20 m 1 drop
300 x 10 m aiming for the 310 no drops by salt ayre comp

53 kg circus dumbell
hate this thing but managed
3 reps in a row but 5 in total

18 inch deads with suit
warm up again
240 x1
260 x1
280 fail trying to improve lock out

all in all bit happy with the day
bruceIcon...17-07-2011 @ 16:40 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
back to the routine today squat day, feel stiff from events but it needed to be done

4x4 160 no belt no wraps
175 x2 just belt
195 x2 belt and wraps

160 x 10 belt and wraps felt easy only just introduced belt and wraps again this week wanting to get my 10s upto 175 by the end of the program in 3 wks

finished session with some high pick ups with a 2nd hold in squat rack to try help my yoke

310 x 10 x 2 sets
PAGANIcon...17-07-2011 @ 17:19 
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I took about 4 out of Sooty's bottom
Member 685, 8719 posts
SQ 225, BP 150, DL 290
665.0 kgs @ 93kgs UnEq
Good to see you start a journal mate.You nearly had the 260 yesterday.
bruceIcon...17-07-2011 @ 17:26 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
yeah thought it may motivate me to sticking to this routine. was happy with the 250 tho ant deadlift off floor for about 3 wk working from 12 inch at mo to try improve my lockout
bruceIcon...18-07-2011 @ 13:40 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
shoulder day

push press
warm up
bar x5
bar x5
60 x4
70 x3

working sets
85 4x4
95 x2
105 x2 all felt heavy as hell dint seem to any explosiveness today

90 x 8 was aiming for 10 but still happy

shrugs
warm up
60 x3
100 x3
140 x 3
180 x 3
200 x2

working sets
240 5x3

knelt strict press
60 x3
70 x3
85 3x3
General_illIcon...18-07-2011 @ 19:56 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
Nice one Liam didn't know you had a journal. Welcome get some videos in here
bruceIcon...18-07-2011 @ 20:04 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Al try but im a bit special when it comes to computers mate
General_illIcon...18-07-2011 @ 21:11 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
bruce said:Al try but im a bit special when it comes to computers mate


Saves Lives, Can't save a spreadsheet. ?
bruceIcon...19-07-2011 @ 18:09 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Todays deadlift session 12 inch
60x5
100x3
120x2
140x3
170x2

190 4x4 back was aching all the way through warm up had to put belt on for these wouldnt normally
210 x2
230 x2 suit on for these again to try to ease back strain felt heavy as hell

190 x10 last few were a struggle and form went towards the end
Dint have time for anything else had to rush home
Would normally throw in some bent over rows and so high pulls
bruceIcon...20-07-2011 @ 13:36 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
bench day
s**t session really

warm up
barx5
barx5
60x5
80x3
100x3

working sets
110x4x4
125x2 (failed) tech was s**t so reset and went for it again and failed again
120x1 failed 2nd

100 x4 couldnt manage anymore had no strengh today dont really no why

cgb
100x3x3

left it there whole body was in pain
BoarIcon...20-07-2011 @ 14:29 
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Nothing left in the tank.
Member 5, 25586 posts
Administrator
top man Liam !!! best of luck with the training for the salt ayre comp , it looks like an IMMEMSE comp !!

here is your 250 , just to spice up your journal !!

bruceIcon...20-07-2011 @ 17:18 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Yeah cant wait for it, still glad to have a couple of month off and get back in the gym that last comp drained me had nothing in me over past month seems to be coming back now tho
RodgerIcon...20-07-2011 @ 17:22 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Keep up the good work fella! Still impressed with your strength mate Happy

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