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MidE		...	22-07-2015 @ 22:08
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	So after not really concentrating on my over head press for ages and only doing some sets for a few reps each week for the past 12 or so weeks. I set a new OHP PR tonight. 105kg at bw of 102kg. I've wanted to do a bw press or 100kg for years. I've only ever done 97.5kg before. Really shocked. Also did 4x8 125kg high bar squats
MidE		...	25-07-2015 @ 08:58
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Volume day Back in the gym after a couple of weeks deloading and testing. Pretty much the same program lay out as before, in terms of volume day, light day and heavy day. Just using different exercises and I've also split the volume day into upper and lower. Paused squats 5x5 140kg Paused deads 5x5 150kg Front squats 4x6 100kg Preacher curls
MidE		...	26-07-2015 @ 13:00
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Upper volume 2count Paused Bench 6x15 102.5kg Floor press 5x3 110kg Pendlay row 3x8 70kg Band tricep push downs 3x20
MidE		...	29-07-2015 @ 22:18
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Heavy day Agile 8 Squat- beltless 5x3 175kg Bench 5x3 125kg Deadlift- beltless 5x3 200kg
MidE		...	01-08-2015 @ 09:21
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Lower volume day Agile 8 Paused squats 5x5 145kg Speed deads 10x3 155kg Thought I'd change these from Paused deads to work on my speed off the floor. Going to keep the weight light and work on getting the weight moving quickly each rep. 1 minute rest between each set. Front squats 4x6 105kg Preacher curls
MidE		...	03-08-2015 @ 22:16
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Light day Agile 8 High bar squat 4x8 122.5kg Over head press 5x6 62.5kg
MidE		...	05-08-2015 @ 22:51
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Heavy day Agile 8 Squat 3x3 192.5kg Bench 3x3 137.5kg Deadlift 3x3 222.5kg
MidE		...	06-02-2016 @ 19:38
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Post Edited: 06.02.2016 @ 20:33 PM by MidE I stopped logging on here because I forgot my password and then got out of the habit of posting but I want to start logging again. So today's session Lower volume day Agile 8 Squat 5x5 170kg Deadlift 5x5 190kg Front squat 5x5 130kg This should have been 135kg but I f**ked up the loading.there go my gainz
MidE		...	07-02-2016 @ 15:29
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Upper volume day Bench 6x5 125kg Neutral grip Weighted pull ups 5x5 bw+17.5kg Overhead press 5x5 80kg Need to go to 6x4 next week I think.
MidE		...	08-02-2016 @ 22:18
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Light day Agile 8 Squats 4x8 147.5kg Bench 4x8 100kg Band face pulls 4x20 Ez bar Curls 4x10 10kg plate weight each side 1 min on 1 off on exercise bike x10
MidE		...	11-02-2016 @ 12:33
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Heavy day Agile 8 Adding in some singles at 90% or above for next few weeks and then dropping some sets of 3. Squats 1x1 202.5kg 2x3 192.5kg AMRAP set 1x5 this was about RPE 8.5 but didn't want to push it. Bench 1x1 145kg 3x2 140kg AMRAP set 1x4 Deadlift 1x1 230kg 2x3 217.5kg AMRAP set 1x6 Yesterday at 10:24 PM
MidE		...	12-02-2016 @ 22:56
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Lower volume day Agile 8 Squat 6x5 172.5kg Deadlift 5x5 192.5kg Front squat 5x5 137.kg
MidE		...	14-02-2016 @ 17:24
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Upper volume day Bench 7x4 127.5kg Neutral grip Weighted pull ups 5x5 bw+18.75kg Overhead press 6x4 82kg
MidE		...	15-02-2016 @ 22:27
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Light day Agile 8 Squats 4x8 150kg Bench 4x8 102.5kg Band face pulls 4x20 Ez bar Curls 4x10 10kg plate weight each side 1 min on 1 off on exercise bike x10
MidE		...	17-02-2016 @ 22:08
Member 5554, 190 posts SQ 212.5, BP 150, DL 245 607.5 kgs @ 97kgs UnEq	Heavy day Agile 8 Squats 1x1 207.5kg 2x3 195kg AMRAP set 1x5 Happy with the final set. Pretty sure its a New 5RM although it's been ages since I tried one Bench 1x1 147.5kg 3x2 142.5kg AMRAP set 1x4 Deadlift 1x1 235kg 2x3 220kg AMRAP set 1x6 It's funny how some weights stick in your head as maxes, I remember 220 being my max for a long time. To get 6 reps seems a bit crazy. Everything felt good tonight, single felt about Rpe 8 and happy with my AMRAP sets.

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