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NEW YEAR NEW GOALS -establish my name in the opens

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josh_ains		...	21-05-2016 @ 20:56
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	21.5.16 break the bar gym leigh 60mm axle continental FTOH upto 115kg x 1 up in 5's aside from 50kg weakness based work top part turnover 80kg x 3 sets bit sloppy attempt at these technically but hit the upper back & traps quite hard yoke -still beltless no double plys 230kg x 25m x 4 240kg x 25m x 1 left it their last week felt overtrained in back on deads so dropped the partial deads/sandbags for next 2 let it catch up a bit
josh_ains		...	22-05-2016 @ 22:40
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	22.5.16 xercise4less c&p oly bar 60 3 x 2 / 80 3 x 2 / 90 3 x 2 / 100 3 x 2 rock mold pullups +5kg x 3 / 5 / 7 / 7 middle bar holds 50 x 15 / 60 x 15 , 50 x 20sec calf press 6 x 15 rower 3 x 600m
josh_ains		...	25-05-2016 @ 22:31
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	25.5.16 mill gym lower darwen back squat 5 x 5 160 front squat upto 165 x 1 barbell lunge 5 x 5 leg press 5 x 5 upto 390kg added works been brutal body pretty exhausted just a case of getting some work in , slight change in comp events for preston axle dead to car deadlift , sandbags heavier, yoke to car walk , truck pull with harness and rope , prefer the changes suit me a lot more than others competing for sure
josh_ains		...	26-05-2016 @ 23:16
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	26.5.16 mill gym lower darwen 2 board cgbp paused 130 5 x 1 slingshot paused cgbp 100 x 2 / 130 x 2 / 140 x 2 seated shoulder log press 80 5 x 5 seated db military press 4 x 8 db front & side raises 4 x 8 db hammer curls 4 x 8
josh_ains		...	28-05-2016 @ 20:12
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	28.5.16 break the bar gym leigh car deadlift side handles up in 3 rep sets gajing training weights on this apparatus last set 670kg added x 5 % in hands at 60%=402kg sandbag pick up & carry max distance 125kg bag Viking strict press narrow hammer grip style 50 x 8 / 70 x 8 / 80 x 8 / 90 x 8 / 60 x 10 / 50 x 10 single arm db strict press - 1st time doing these will do more of em from now on right -40 x 1, 25 x 3 / 9 / 12 , left - 25 x 3 / 5 / 8 / hanging from pullup bar +20kg x 3 sets 20 secs
josh_ains		...	29-05-2016 @ 15:58
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	29.5.16 mill gym lower darwen yoke 15x15m - added in belt & sleeves top end sets -265x15x15 295x15x15 345x15x15 sled pull with harness and rope 3 increases in weight 1 x 15m max out plate capacity 1 x 15m + sandbag ontop 1 x 15m + man farmers figure 8's 3 x 4 lengths of 80kg added to farmers yoke is good amount heavier than ive gone for some time surviving it unscathed was main priority know it wont feel anywhere near as heavy again next time , surface bit too dusty slipped quite a few times on but still got some work in , farmers to hit grip endurance and work the legs very hard with the turns and farmers swinging
josh_ains		...	31-05-2016 @ 22:56
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	31.5.16 mill gym back squat 170 5 x 3 front squat upto 170 x 1 leg press upto 400kg+added x 6 barbell alternated forward half lunge 5 x 5
josh_ains		...	01-06-2016 @ 21:49
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	1.6.16 xercise4less Seated shoulder smith machine Upto 130 x 3 Seated db military press 5x5 upto 46's Db hammer curls 4 x 10 heavy 35's 2 x 25 pump/conditioning 20's Db front raise into side raise 3 x 5 heavy 3 x 10 light Cable flyes Top setting 3 x 12 Lowest setting 2 x 10
josh_ains		...	04-06-2016 @ 18:00
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	4.6.16 break the bar gym leigh log c&p upto 122 x 3 , each rep cleaned probably a 4th their car deadlift apparatus upto 700kg added x 2 reps into dropset at 620kg x 4 reps , stopped their nose popped probably 2 shy of targeted amount of reps but better leave some their and not tweak something hammer grip Viking press stricts +40 x 8 / + 60 x 8 / + 70 x 8 / + 90 x 8 / + 100 x 8 f9 single arm circus db stricts left 25kg x 10 / 15 / 16 right 25kg x 10 / 15 / 20
josh_ains		...	05-06-2016 @ 16:34
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	5.6.16 break the bar gym leigh yoke 15x15m upto 360 15x15 was tough farmers figure 8's empty x 4 loops / 4 loops 80 / 6 loops large handle long farmers 80's rope climbs no feet 4 sets of multiples managed about 4 back to back , hit biceps and upper core hard mimicking rope pulling part of truck pull with rope climbs , toe was still purple from dropping bar on it on Friday no way I was dragging a sled
josh_ains		...	07-06-2016 @ 19:39
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	7.6.16 xercise4less seated smith shoulder press upto 135kg x 3 pb seated db military press upto 42's x 10 db front raises superset side raises 4 x 10 cable flys 2 ways 4 x 10
josh_ains		...	08-06-2016 @ 21:32
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	8.6.16 break the bar gym leigh back squat 60 3x5 / 100 3x2 / 140 2x2 / 185 5 x 1 front squat 60 3x3 / 100 3x2 / 140 x 1 / 3 / 5 alternated bb lunges 60 x 5e / 80 x 5e / 100 x 5e x 2 sets
josh_ains		...	11-06-2016 @ 17:42
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	11.6.16 break the bar gym leigh 60mm axle log axle set-1 50 / 62 / 50 set-2 70 / 82 / 70 set-3 90 / 102 / 90 set-4 100 /112 / 100 set-5 110 /122 / 110 set-6 120 /122 / 120 all surprisingly comfy had to fight the urge to go heavier with bit more than a month remaining till comp weights flew up db single arm stricts 25 x 10r / 10l 35+ x 6l-10r / 10l-12r , back and forth set max reps ,-(collar probably 2kg eachish est 40kg 25 x 22r/18l
josh_ains		...	14-06-2016 @ 22:15
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	14.6.16 xercise4less back squat upto 172.5 x 5x5 front squat upto 150 x 5 altenated bb lunges 5x5 leg press 350 added x 8 been using a physio predominantly for quad and leg issues worked great decided to switch to back and got bruised and tender off it for sunday/Monday/today still beaten up of it back to legs only somethings aren't meant to be played with I guess especially not in the meat and potatoes of a comp prep !
josh_ains		...	15-06-2016 @ 22:54
Member 786, 2077 posts SQ 262, BP 155, DL 300 717.0 kgs @ 122kgs UnEq	15.6.16 xercise4less seated shoulder smith machine upto 120 x 6 seated db military press upto 48's x 6 seated shoulder unilateral press wide to narrow line hammer grip sets of 8 cable flys 2-variations 4 x 10e stood db curls 4 x 20 seated db hammer curls 3 x 10

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