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2016 Lifting & Cycling Journal

Luuuuuukey		...	28-02-2016 @ 12:36
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Post Edited: 28.02.2016 @ 13:21 PM by Luuuuuukey From Thursday... Deadlift Bar x 10 60kg x 2 x 5 100kg x 5 120kg x 3 145kg x 6 x 2 Row Bar x 10 50kg x 6 65kg x 6 77.5kg x 3 x 6 Chins BW x 3 x 8 Shrugs 3 x 15 From today... Bench Press Bar x 10 50kg x 6 60kg x 6 72.5kg x 6 x 6 Paused Bench Against Light Band Bar x 5 50kg x 3 65kg x 1 75kg x 1 80kg x 1 85kg x 1 65kg x 6 x 1 Dips BW x 6 BW +12.5kg x 3 x 6 Squat Bar x 10 60kg x 5 80kg x 5 100kg x 3 115k x 6 x 2

Luuuuuukey		...	07-03-2016 @ 15:13
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Trio of sessions that I haven't got round to logging lately... Last Wednesday Squat Bar x 2 x 10 60kg x 6 90kg x 6 120kg x 6 x 6 Beltless Paused Squat 120kg x 1 135kg x 1- Painful. 95kg x 6 x 1 Bench Press Bar x 10 50kg x 6 65kg x 5 72.5kg x 6 x 2 Last Thursday... Deadlift Bar x 10 60kg x 2 x 5 100kg x 5 125kg x 3 150kg x 6 x 2 Row Bar x 10 60kg x 6 70kg x 6 80kg x 3 x 6 Chins BW +5kg x 3 x 6 From this morning... Bench Press Bar x 10 50kg x 6 65kg x 6 75kg x 6 x 6 Dips BW +12.5kg x 3 x 6

Luuuuuukey		...	18-03-2016 @ 20:24
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	I've had limited internet access lately so logging training on here has been missed quite a bit. I've been keeping going with some simple linear progression and doing a fair bit of volume recently. This week... Wednesday Squat 130kg x 6 x 6 Beltess Pause Squat 120kg x 6 x 1 Bench Press 80kg x 6 x 2 Thursday Deadlift 160kg x 6 x 2 Row 85kg x 3 x 6 Chins BW +10kg x 3 x 6 I've also started going to a different gym to do a couple of HIIT session a week. Bloody hard work, but I really need to get a bit fitter.

Luuuuuukey		...	19-03-2016 @ 11:43
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Bench Press Bar x 10 50kg x 6 60kg x 6 70kg x 6 80kg x 6 x 6 Banded Bench 50kg x 5 60kg x 3 70kg x 1 75kg x 1 80kg x 1 85kg x 1 90kg x 1 65kg x 6 x 1 Squat Bar x 10 60kg x 5 80kg x 3 100kg x 2 120kg x 2 130kg x 6 x 2 Dips BW x 6 BW +16.25kg x 3 x 6

Luuuuuukey		...	24-03-2016 @ 16:18
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Tuesday... Squat Bar x 2 x 10 60kg x 6 80kg x 5 100kg x 3 120kg x 3 135kg x 3 x 6 Bench Press Bar x 10 50kg x 6 60kg x 5 70kg x 3 82.5kg x 3 x 2 Today... Deadlift Bar x 10 60kg x 2 x 5 100kg x 5 140kg x 2 165kg x 6 x 2 Row ar x 10 60kg x 6 75kg x 6 87.5kg x 6 Got a call saying I had to go let the Anglisn Water bloke in... Returned to the gym half an hour later... Row 60kg x 6 75kg x 6 87.5kg x 3 x 6 Chins BW +12.5kg x 3 x 6

Luuuuuukey		...	26-03-2016 @ 16:10
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	From yesterday... Squat Bar x 10 60kg x 10 70kg x 10 90kg x 10 110kg x 10 130kg x 6 140kg x 10 Then a load of other leg stuff.

Luuuuuukey		...	27-03-2016 @ 15:26
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Bench Press Bar x 2 x 10 50kg x 6 60kg x 6 70kg x 6 82.5kg x 6 x 6 Bench Press Against Light Band 60kg x 3 70kg x 6 x 1 Squat Bar x 10 60kg x 5 80kg x 5 100kg x 3 120kg x 3 135kg x 6 x 2 Dips BW x 6 BW +17.5kg x 3 x 6

Luuuuuukey		...	29-03-2016 @ 11:36
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 10 60kg x 6 100kg x 6 120kg x 6 130kg x 3 140kg x 6 x 6 Beltless Paused Squat 100kg x 1 120kg x 1 130kg x 1 140kg x 1 150kg x 1 130kg x 3 x 1 Bench Press Bar x 10 50kg x 10 65kg x 6 75kg x 6 85kg x 2 x 2, 1 x 6

Luuuuuukey		...	31-03-2016 @ 17:45
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Extra session with a couple of mates this afternoon, deadlifts will be done tomorrow morning as a result. Squat Bar x 2 x 10 60kg x 10 100kg x 10 120kg x 8 140kg x 3 x 8 Then a load of leg stuff and some sled work. Good fun.

Luuuuuukey		...	01-04-2016 @ 15:07
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Deadlift Bar x 10 60k x 2 x 5 100kg x 5 140kg x 2 170kg x 6 x 2 Row Bar x 10 60kg x 6 77.5kg x 6 90kg x 3 x 6 Chins BW x 6 BW +15kg x 2 x 6, 1 x 5

Luuuuuukey		...	02-04-2016 @ 10:50
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Bench Press Bar x 2 x 10 50kg x 6 65kg x 6 75kg x 6 85kg x 6 x 6 Bench Press Against Light Band 60kg x 3 70kg x 2 80kg x 6 x 1 Squat Bar x 10 60kg x 8 100kg x 5 120kg x 3 140kg x 3 x 2

Luuuuuukey		...	04-04-2016 @ 11:11
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	I forgot to do dips at the end of Saturday morning's session so popped in today to do some. Didn't do anything else. Dips BW x 2 x 8 BW +10kg x 5 BW +15kg x 5 BW +20kg x 3 BW +25kg x 3 BW +30kg x 3 BW +35kg x 3 BW +40kg x 2 BW +45kg x 2 BW +50kg x 2 BW +55kg x 1 BW +60kg x 1 BW +40kg x 5

Luuuuuukey		...	05-04-2016 @ 11:30
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 2 x 10 60kg x 8 100kg x 6 125kg x 4 145kg x 6 x 6- Equal volume PB. Paused Squat 125kg x 1 135kg x 1 145kg x 1 155kg x 1 130kg x 3 x 1 Bench Press Bar x 2 x 10 50kg x 10 65kg x 6 77.5kg x 3 87.5kg x 6 x 2

Luuuuuukey		...	07-04-2016 @ 11:43
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 2 x 10 60kg x 10 100kg x 8 120kg x 8 140kg x 15- Rep PB! Then some other leg stuff. Bench Press Bar x 10 40kg x 10 50kg x 8 70kg x 3 x 5

Luuuuuukey		...	09-04-2016 @ 11:23
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	From yesterday morning... Deadlift Bar x 10 60kg x 2 x 5 100kg x 5 140kg x 3 160kg x 1 175kg x 6 x 2 Row Bar x 10 60kg x 6 80kg x 6 92.5kg x 3 x 6 Today... Bench Press Bar x 2 x 10 50kg x 6 65kg x 6 77.5kg x 6 87.5kg x 6 x 6 Bench Press Against Light Band 60kg x 3 75kg x 1 82.5kg x 3 x 1 Squat Bar x 10 60kg x 8 100kg x 8 125kg x 3 145kg x 6 x 2 Dips BW x 8 BW +20kg x 8, 8, 7

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