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Hamsons IPF World Seniors Prep

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JH		...	25-05-2013 @ 18:42
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Thanks Fong! 25.05.13: Saturday Floor DB Extension 30's x 3 x 10 Inclined DB Extension 20's x 3 x 10 Straight Bar Push Downs 5 Sets Working Up The Rack Hammer Curls 28's x 3 x 12 18's x 3 x 20 Looks abit gay but, imo its needed.
JH		...	26-05-2013 @ 20:36
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	26.05.13: Sunday Banded Box Squat [14"/No Belt] Two Black Pullum Bands - Choked Once. Two Green Strength Shop Bands - Choked Twice. Alot of tension at least 50 kg per side mid ROM. 60, 100, 130, 160, 187.5 - PB [Doubles] Wide Grip Bench 60, 100, 130, 130, 140, 145 [Triples] Easy enough, gonna drop the wide grip as am moving my grip in a little raw and shirted feels like I have more control and power throughout full ROM. Pin Press Bench [Medium Grip] 60, 100, 120, 140, 160 [Doubles] DOH Conv Dead Lift [No Belt] 60, 100, 140, 170 200 x 3 x 1 170 x 2 x 5 Working my form and grip.
JH		...	28-05-2013 @ 21:29
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	28.05.13: Tuesday Box Squat [14"/No Belt] 60, 100, 140, 180, 210, 225 [Fives] 225 is a pb for no belt, tech felt abit off but feel strong my best with a belt is 240 not too far away from that. Flat Bench Press 60, 100, 120, 140 [Triples] Black Reverse Bands 160, 180 [Triples] 200, 210 [Singles] Sumo Dead Lift [SB] 60, 100, 140, 180, 220, 250 [Doubles] 280, 300 [Singles] 300 was a 5kg pb in just suit bottoms, my pulling feela very good atm. Medium Grip Pin Press 60, 100, 130, 150, 150 [Triples] Inclined Bench Press 60, 100, 120 [Fives] 130 x 1 x 3 100 x 1 x 8 Lat Pull Downs 10, 8, 6 2 x 10
JH		...	31-05-2013 @ 21:03
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	29.05.13: Wednesday High Bar Squat [No Belt] 60, 100, 140, 170, 190, 210 - Pb Not bad for a movement I do very rarely. Wide Bench Press 60x1x10 100x1x5 120x1x5 140x1x3 Fely very wonky so stopped there. Close Grip Bench 60x1x10 100x1x5 120x1x5 130x1x5 120x2x8 Upper Back Machines 30.05.13 Wide Bench Press 60, 100, 120, 140, 150, 160 Shirt On - I used a 3 yr old normal katana, no boards marc giles style! 170x1x2 190x1x2 210x1x1 220x1x1 - Touched 225x1x1 - Touched Felt good, quick presses will build this up over the next couple of weeks. Inclined Bench Press 60x1x10 100x1x5 120, 132.5, 140
JH		...	02-06-2013 @ 16:33
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Post Edited: 02.06.2013 @ 16:34 PM by JH 01.06.13: Saturday Box Squat [14"/No Belt] 60, 100, 140, 180, 210, 230, 247.5 [Doubles] 247.5 is a pb for a double, happy with it. Medium Grip Pin Press 60, 100, 120, 140, 160 [Doubles] 170 x 1 x 1 140 x 1 x 6 Sumo Dead Lift [SB] 60, 100, 140, 190, 240 [Doubles] 280 x 3 x 3 - Pb Felt good! Close Grip Bench Press 60, 100, 115, 132.5 [Fives] 100 x 2 x 10 BB Curls, 50 x 5 x 6 Push Downs, 5 x 10 Cable Curls, 12, 10, 8 & 2 x 10 DB Hammer Curls, 3 x 10 Pumped maybe I should take up bodybuilding! Lol
JH		...	02-06-2013 @ 16:38
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	02.06.13: Sunday Warm Up Hang clean & strict press with 60kg various sets. Log Clean & Push Press [One Clean] 65x3x3 85x1x2 95x1x2 105x1x2 110x1x2 115x1x2 120x1x2 125xClean - felt dizzy so pit it down. 85x2x6 - strict Used a 65kg log felt heavy.
fong		...	02-06-2013 @ 16:42
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260 550.0 kgs @ 100kgs UnEq	Another dead PB! Nice log too, what's your best on that?
JH		...	02-06-2013 @ 17:36
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	fong said:Another dead PB! Nice log too, what's your best on that? Lol yes long may it continue . . I have done 130, tbh I have never trained it properly i reckon i could get 140/145 with abit of training.
JH		...	04-06-2013 @ 22:14
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Monday Box Squat [14"/No Belt] 60, 100, 140, 180, 210, 240, 265 x 2F & 180 x 4 x 5. Very close it was a pb attempt. Medium Grip Pin Press 60, 100,130, 150 [5 Reps] Sumo Dead Lift [SB] 60, 100, 140, 180 220 x 10 x 2 Close Grip Bench 60, 100, 135 [5 Reps] Inclined Bench 125 x 2 x 4 Box Squat [14"/No Belt] 60, 100, 140, 180, 210 [Triples]
JH		...	06-06-2013 @ 14:09
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Sumo Dead Lift [SB] 70, 120, 160, 200, 240, 265 [Doubles] 290 x 2 x 3 - PB Need to start working my grip again first set struggled to hold on to last rep. Medium Grip Pin Press 60, 100, 130 [Fives] 155 x 1 x 4 Inclined Bench Press 60, 100, 120, 120, 100, 100 [Fives] Tech Free Squat [No Belt] 20, 60, 100, 140, 170 [Triples] Will start introducing these as want to do the north midlands classic. All in all pretty easy session
JH		...	09-06-2013 @ 11:13
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Thursday Banded Box Squat [14"/No Belt] 2 x Green Bands Double Choked 2 x Black Band Single Choke 60, 100, 130, 160 [Doubles] 180, 195, 200 - PB So heavy at the top! Wide Bench Press 60, 100, 120, 140, 150, 160 New Shirt On - Normal Katana 46 170x1x3 190x1x3 210x1x2 225x1x1 232.5x2x2 242.5x1x1 250x1x1 No touches very close of the 250, pressed all the weights. No boards used, ideally I want to touch 220 before seniors. Then just some arm work!
JH		...	09-06-2013 @ 11:14
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Box Squat [14"/No Belt] 60, 100, 140, 170, 200 [5Reps] 220, 240 [Doubles] My back was very tight going into these because I had sat down all day, weights moved ok. Close Grip Bench Press 60, 100, 120, 140 [Fives] 140 for 5 close grip is a pb so fairly happy with that. Sumo Dead Lift [SB] 60, 100, 140, 180 220 x 5 x 2 Working on postioning and speed. Inclined Bench Press 60, 100 [Fives] 127.5 x 1 x 4 100 x 2 x 8 127.5 probaly a pb, i want 130 for 5 DOH Conv Dead Lift [Oly Shoes/No Belt] 60, 100, 140, 180, 200 Straps On 220, 240
JH		...	09-06-2013 @ 11:16
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	https://www.youtube.com/watch?v=upGl5c0fz7E&feature=youtube_gda...
garrold		...	09-06-2013 @ 16:00
Member 746, 722 posts SQ 180, BP 120, DL 222.5 522.5 kgs @ 74kgs UnEq	Quality training. That last triple with 290 was mighty fine!
JH		...	13-06-2013 @ 21:34
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Monday Close Grip Bench 60, 100, 120 [Fives] 140, 152.5 - PB [Doubles] Medium Grip Pin Press 60, 100, 130, 150 [Fives] Inclined Bench Press 60, 100 [Fives] 130x1x4 - Pb Sumo Dead Lift [SB] 70, 120, 170, 210, 240 Full Suit 270, 290, 310 - Pb, 320 x F Grip Went. Free Squat [No Belt] 60, 100, 140, 180, 210, 230, 245 - PB Box Squat [No Belt/14"] 60, 100, 140, 180, 220, 232.5 - Pb [Triples]

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