2016 Lifting & Cycling Journal

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Luuuuuukey		...	01-08-2016 @ 08:26
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 2 x 8 100kg x 6 120kg x 6 140kg x 4 x 6 Bench Press Ba r x 2 x 10 50kg x 8 65kg x 6 80kg x 4 95kg x 4 x 2

Luuuuuukey		...	04-08-2016 @ 09:16
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 60kg x 2 x 5 100kg x 5 140kg x 3 160kg x 1 180kg x 4 x 2 185kg x 2 Snatch Grip Deadlift 100kg x 6 115kg x 6 130kg x 6 Single Arm DB Row 30kg x 10 35kg x 8 40kg x 6

Luuuuuukey		...	05-08-2016 @ 14:53
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 8 65kg x 6 80kg x 6 90kg x 4 100kg x 4 x 6 Box Squat Bar x 10 60kg x 5 100kg x 3 120kg x 3 140kg x 3 155kg x 3 x 3 Slinghot Bench Press 60kg x 6 80kg x 6 100kg x 6 115kg x 3 I wanted 5 or 6 with 115kg, the third felt horrendous though so I left it at 3.

Luuuuuukey		...	08-08-2016 @ 10:27
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 120kg x 6 140kg x 3 150kg x 4 x 6 Bench Press Bar x 2 x 10 50kg x 8 65kg x 6 80kg x 4 95kg x 2 102.5kg x 4 x 2

Luuuuuukey		...	10-08-2016 @ 10:58
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 60kg x 2 x 5 100kg x 5 140kg x 3 165kg x 1 190kg x 4 x 2 195kg x 2 Snatch Grip Deadlift 100kg x 6 120kg x 6 140kg x 6 DB Row 30kg x 10 40kg x 8 45kg x 6

Luuuuuukey		...	14-08-2016 @ 10:48
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 8 65kg x 6 80kg x 8 95kg x 2 102.5kg x 3 x 6 102.5kg x 5 Fifth rep of the 4th set was on the limit, decided to leave it there to avoid risking failing. Slingshot Bench Press 60kg x 6 80kg x 4 100kg x 2 110kg x 1 120kg x 1 127.5kg x 1 132.5kg x 1- PB! This session should have been done on Friday, but I've been busy with a DIY project so it didn't happen until today.

Luuuuuukey		...	15-08-2016 @ 10:33
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 2 x 6 100kg x 6 120kg x 6 140kg x 3 155kg x 4 x 6 Bench Press Bar x 2 x 10 50kg x 8 65kg x 6 80kg x 4 95kg x 2 105kg x 4 x 2


Luuuuuukey		...	19-08-2016 @ 13:35
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	From Wednesday 17/08/2016... Deadlift 60kg x 2 x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 1 200kg x 2 Today... Squat Bar x 2 x 10 60kg x 2 x 6 100kg x 6 120kg x 3 140kg x 2 160kg x 1 170kg x 1 180kg x 3 x 1 160kg x 6- Rep PB! Bench Press Bar x 2 x 10 50kg x 8 65kg x 6 80kg x 3 95kg x 1 105kg x 1 110kg x 1 115kg x 1 105kg x 5

Luuuuuukey		...	21-08-2016 @ 15:30
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 2 x 6 100kg x 6 120kg x 6 x 3 Back and biceps stuff after.

Luuuuuukey		W1D1	23-08-2016 @ 20:39
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	This evening was the beginning of a long build up to my next competition... Squat Bar x 2 x 10 60kg x 2 x 6 100kg x 6 120kg x 4 142.5kg x 6 x 4 Bit of pain from my right knee so I didn't do anything else after the squats other than stretching.

Luuuuuukey		W1D2	25-08-2016 @ 19:59
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 8 65kg x 6 75kg x 6 x 4 Slingshot Bench Press 80kg x 4 90kg x 2 x 4 Seated DB Press 20kg x 5 x 8 DB Lateral Raise 12kg x 3 x 10 Face Pulls 35kg x 3 x 15

Luuuuuukey		W1D3	30-08-2016 @ 20:16
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	From Saturday... Deadlift 60kg x 2 x 5 100kg x 5 140kg x 4 165kg x 6 x 4 DB Row 20kg x 8 25kg x 4 x 8

Luuuuuukey		W2D1	30-08-2016 @ 20:17
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 2 x 6 100kg x 6 125kg x 4 147.5kg x 6 x 4

Luuuuuukey		W2 D2 and D3	03-09-2016 @ 10:24
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	From Thursday... Bench Press Bar x 2 x 10 50kg x 8 65kg x 6 80kg x 6 x 4 2 Board Press 80kg x 2 100kg x 2 110kg x 2 115kg x 2 Incline DB Press 20kg x 8 25kg x 8 30kg x 8 Face Pulls 40kg x 3 x 15 Today... Deadlift Bar x 10 60kg x 2 x 5 100kg x 4 140kg x 4 160kg x 2 175kg x 6 x 4 Single Arm DB Row 20kg x 8 30kg x 4 x 8

Luuuuuukey		W3 D1	06-09-2016 @ 18:41
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 2 x 6 100kg x 4 120kg x 4 140kg x 2 152.5kg x 4 x 4 I've had a sore throat and lost my voice over the weekend. Haven't felt too bad though so went and trained. Cut the volume down a bit because everything felt sluggish.

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