Easing back from injury
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shaun_kelly199308/08/16 @ 07:59
Squats:
70 x 5r
120 x 4r
150 x 3r
170 x 2r
200 x 1r
220 x 5r
Bench: 70 x 6r
100 x 5r
115 x 3r
125 x 3r
150 x 4r
3 x 130 x 4r
Left assistance as saving myself for the start of smolov squat and my heavy bench next week.
70 x 5r
120 x 4r
150 x 3r
170 x 2r
200 x 1r
220 x 5r
Bench: 70 x 6r
100 x 5r
115 x 3r
125 x 3r
150 x 4r
3 x 130 x 4r
Left assistance as saving myself for the start of smolov squat and my heavy bench next week.
shaun_kelly199308/08/16 @ 08:01
CGBP:
60 x 10
100 x 10
120 x 5
140 x 3
150 x 2
160 x 3
170 x 1
160 x 3
150 x 5
(f**k knows where all that came from)
T-BAR Row:
4s x 12r
Pulldowns; 4s x 12r
60 x 10
100 x 10
120 x 5
140 x 3
150 x 2
160 x 3
170 x 1
160 x 3
150 x 5
(f**k knows where all that came from)
T-BAR Row:
4s x 12r
Pulldowns; 4s x 12r
shaun_kelly199309/08/16 @ 08:47
Squats:
70 x 5r
120 x 3r
140 x 1r
160 x 1r
4s x 180 x 9r
Bench:
70 x 5r
100 x 3r
115 x 3r
130 x 3r
2s x 150 x 5r
3s x 155 x 4r
2s x 165 x 1r
175 x 1r
70 x 5r
120 x 3r
140 x 1r
160 x 1r
4s x 180 x 9r
Bench:
70 x 5r
100 x 3r
115 x 3r
130 x 3r
2s x 150 x 5r
3s x 155 x 4r
2s x 165 x 1r
175 x 1r
shaun_kelly199311/08/16 @ 08:47
Post Edited: 11.08.2016 @ 09:16 AM by shaun_kelly1993
Squats: 70 x 5
120 x 5
150 x 3
170 x 2
5s x 190 x 7r
Bench:
70/100 x 5
125 x 3r
4s x 4r x 140kg
1s x 1r x 160kg
AB'S: 3s x 12r
shaun_kelly199315/08/16 @ 12:56
Squats: worked up to 220 x 3reps just so i had done something pre-bench (as i only do full power so wanted a tru(er) representation of my bench status)
Bench Press:
70 x 5r
100 x 5r
120 x 2r
140 x 2r
150 x 2r
Open: 160kg
2nd: 170kg
3rd: 180kg
Finally got the 180kg to what i hope was comp standard, got calls and judges by other club members and they said it was ok and video confirms.
Would love to be able to keep the momentum going and get 190 at the british.
Start my next phase this coming monday for sq/bp&dl so taking the weekend off to rest & heal up.
Bench Press:
70 x 5r
100 x 5r
120 x 2r
140 x 2r
150 x 2r
Open: 160kg
2nd: 170kg
3rd: 180kg
Finally got the 180kg to what i hope was comp standard, got calls and judges by other club members and they said it was ok and video confirms.
Would love to be able to keep the momentum going and get 190 at the british.
Start my next phase this coming monday for sq/bp&dl so taking the weekend off to rest & heal up.
shaun_kelly199317/08/16 @ 10:16
Squats:
70 x 5r
120 x 5r
150 x 3r
170 x 3r
4s x 175 x 9r
Close grip bench:
50 x 10r
60 x 10r
70 x 10r
80 x 10r
3s x 90 x 6r
Pushdowns: 3s x 12r
Due to just finishing my bench pog on friday, the first week back (this week) i've dedicated to concentrating on squats and deads to create good momentum on those two, whilst also still doing some light variation work for bench 3x this week, and next week i start doing actual bench press again, just to give myself a chance to recover from the 13 week heavy bench slog!
70 x 5r
120 x 5r
150 x 3r
170 x 3r
4s x 175 x 9r
Close grip bench:
50 x 10r
60 x 10r
70 x 10r
80 x 10r
3s x 90 x 6r
Pushdowns: 3s x 12r
Due to just finishing my bench pog on friday, the first week back (this week) i've dedicated to concentrating on squats and deads to create good momentum on those two, whilst also still doing some light variation work for bench 3x this week, and next week i start doing actual bench press again, just to give myself a chance to recover from the 13 week heavy bench slog!
shaun_kelly199318/08/16 @ 08:10
Squats:
70/120/150 x 5r
170 x 3r
5s x 185 x 7r
OHP:
50/60/70/77.5 x 10r
82.5 x 8r
87.5 x 6r
92.5 x 5r
95 x 4r
Machine Press: 3s x 12reps
Standing side raise:
10's x 12r
14's x 10r
18's x 8r
22's x 8r
Shrugs:
60 x 20r
100 x 20r
140 x 12r
180 x 10r
60 x 20r
70/120/150 x 5r
170 x 3r
5s x 185 x 7r
OHP:
50/60/70/77.5 x 10r
82.5 x 8r
87.5 x 6r
92.5 x 5r
95 x 4r
Machine Press: 3s x 12reps
Standing side raise:
10's x 12r
14's x 10r
18's x 8r
22's x 8r
Shrugs:
60 x 20r
100 x 20r
140 x 12r
180 x 10r
60 x 20r
shaun_kelly199322/08/16 @ 07:19
Dl:
70/120/170/200/220 x 5r
235kg x 6r
4" Block Pull:
235 x 5r
2 x 255 x 3r
2" Deficit Dl:
170 x 5r
215 x 6r
SLDL: 8r x 140/160/180
Ab's: 3s x 12r
70/120/170/200/220 x 5r
235kg x 6r
4" Block Pull:
235 x 5r
2 x 255 x 3r
2" Deficit Dl:
170 x 5r
215 x 6r
SLDL: 8r x 140/160/180
Ab's: 3s x 12r
shaun_kelly199322/08/16 @ 07:20
shaun_kelly199322/08/16 @ 07:21
shaun_kelly199322/08/16 @ 21:40
Squats:
70 x 5r
120 x 4r
150 x 3r
170 x 2r
4s x 180 x 9r
Bench Press:
70/100/125/125/125/125/125 x 5r.
Pushdowns: 3s x 12-20reps
70 x 5r
120 x 4r
150 x 3r
170 x 2r
4s x 180 x 9r
Bench Press:
70/100/125/125/125/125/125 x 5r.
Pushdowns: 3s x 12-20reps
shaun_kelly199322/08/16 @ 21:40
Squats:
70 x 5r
120 x 4r
150 x 3r
170 x 2r
4s x 180 x 9r
Bench Press:
70/100/125/125/125/125/125 x 5r.
Pushdowns: 3s x 12-20reps
70 x 5r
120 x 4r
150 x 3r
170 x 2r
4s x 180 x 9r
Bench Press:
70/100/125/125/125/125/125 x 5r.
Pushdowns: 3s x 12-20reps
shaun_kelly199325/08/16 @ 12:04
Bp:
70/100/120 x 5r
3s x 135 x 4r
1s x 135 x 10r
IBP:
60 x 12r
3s x 100 x 6r
Wide grip Bench:
50 x 12r
3s x 100 x 8r
Fly's:
3s x 12r
70/100/120 x 5r
3s x 135 x 4r
1s x 135 x 10r
IBP:
60 x 12r
3s x 100 x 6r
Wide grip Bench:
50 x 12r
3s x 100 x 8r
Fly's:
3s x 12r
shaun_kelly199326/08/16 @ 09:24
Squats:
70/120/150/170 x 5r
5s x 190 x 7r
Puked, think i have a virus so went home and feel a bit better todat for more squats & bench this evening and squats and pulls on saturday
70/120/150/170 x 5r
5s x 190 x 7r
Puked, think i have a virus so went home and feel a bit better todat for more squats & bench this evening and squats and pulls on saturday
ChrisMcCarthy26/08/16 @ 09:36