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Time to start again!!!!!

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hothornet24		...	23-12-2016 @ 11:30
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Early morning deadlifts My new posh heater has broken.... It's cold grrrrrrrrrr Anyway training Deadlifts Warm ups - 95x5. 120x5. 140x3. Main sets - 160x3. 185x3. 205x3. Joker set - 220x2 Pyramid sets- 170x3. 150x3. Barbell shrugs 5x10 @ 60 Football bar power cleans 5x5 @ 67 kg (bar weighs 27kg)
hothornet24		...	24-12-2016 @ 12:36
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	No bulls**t no assistance bench session..... Following Ian's advice (tongue in cheek) I decided a no bulls**t bench session was in order!! Bench Warm ups - 60x5. 70x5. 85x3. Main sets - 100x3. 115x3. 130x5. Joker - 135x2. Pyramid sets - 130x3. 115x3. 100x5. 100x5. 100x5. Assistance - one heavy whiskey fuelled head from last night!!! Merry Christmas mark and Ian... I know you are the only two that read this lol
hothornet24		...	25-12-2016 @ 14:49
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Quick squat session Warm up - 80x5 100x5. 120x3. Main sets - 130x5. 150x5. 170x6. Ache down leg and in lower back, so stopped there!
hothornet24		...	26-12-2016 @ 13:02
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Shoulder session Barbell military press Warm ups - 35x5. 45x5. 55x3. Main sets - 65x3. 75x3. 85x3. Joker sets - 90x2. 92.5x1. Pyramid sets - 70x3. 60x3. Football bar shoulder press 5x5 @60kg. Close grip green band pull-ups 5x6.
hothornet24		...	27-12-2016 @ 19:35
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Deadlifts @ home Warm ups - 90x5. 120x5. 140x3. Main sets. - 150x5. 170x5. 195x5. Joker set - 205x2. Shrugs 5x10@60kg. Green band pull throughs 5x10 Front squats... to find a training max.... 40x3. 50x3. 60x3. 70x3. 80x2. 90x1. 100x1. 110x1. Did these to find a training max.
Finch		...	28-12-2016 @ 11:26
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Post Edited: 28.12.2016 @ 11:29 AM by Finch 5x Front squat at bodyweight should be your target. And a belated Happy Xmas to you to.
hothornet24		...	28-12-2016 @ 19:53
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Be something I'll work towards Ian.... definitely one of my least favourite exercises... Bench blast Warm ups - 60x5. 70x5. 85x3. Main sets - 90x5. 105x5. 120x9 Pyramid sets - 115x5. 100x10. 100x8. That's enough for today!
hothornet24		...	29-12-2016 @ 16:12
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Squats at home Warm ups- 80x5. 100x5. 120x5. Main sets - 150x2. 170x2. 190x1. Joker sets - 200x1. 210x1. 220x1 (PB) Front squats 60x5. 70x5. 80x5. 90x5. 80x5. 70x5.
hothornet24		...	30-12-2016 @ 23:07
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Bench and deadlifts tonight. Really need a day off, but wanted to see the guys before the new year.... so some singles tonight. Bench 50x5. 70x5. 90x3. 110x5. 120x3. 135x1. 140x1. 145x1. Bench a little off tonight! Deadlifts 110x5. 140x3. 170x2. 200x2. 220x1. 230x1. 240x1. 250x1 PB.
hothornet24		...	03-01-2017 @ 23:30
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Goals for the year ..... Get back to training!!! Squat 230 Bench 160 Deadlift 260 Military press 110 With a very little girl, becoming the centre of my family. I believe these are reasonable goals!
hothornet24		...	04-01-2017 @ 13:01
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	7am shoulder session Quick shoulder session before visiting Alex and Lexi in hospital. First session of new year/ new cycle/ new baby !!! Took one rep maxes and based percentages on 85% of one rep maxes... This should mean I can run the program a little longer without tweaking and start of a little lighter while I'm tired ... Warm ups - 30x5. 40x5. 45x3. Main sets - 55x3. 60x3. 70x7. First set last - 5x5 @ 55kg Close grip band pull ups 6x5
hothornet24		...	07-01-2017 @ 22:52
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Squats Thursday morning Warm ups - 70x5. 90x5. 110x3. Main sets - 130x3. 150x3. 170x3. 150x3. 130x3. Front squats 62.5x3. 72.5x3. 82.5x5. 92.5x3. 82.5x3. 72.5x3. 62.5x3. Bench Warm ups- 50x5. 70x5. 80x3. Main sets - 90x3. 100x3. 115x3 Joker sets -120x3. 130x3. 135x3 5x5 @ 90kg Dips 5x5
hothornet24		...	09-01-2017 @ 07:26
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Sunday the 8th deadlifts Warm ups - 85x5. 105x5. 130x3. Main sets. - 150x3. 170x3. 190x3. Joker sets- 200x3. 215x3. Pendley rows. 5x5 @ 80kg Shrugs 3x10 @ 80kg Power clean 5x3 @ 60kg
hothornet24		...	10-01-2017 @ 17:44
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Should press day MP barbell Warm ups - 30x5. 40x5. Main sets - 50x5. 55x5. 65x12. Joker sets - 70x5. 75x5. 75x5. First set last (football bar) 5x10 @ 50kg. Giant dumbbell pick ups - alternative exercise for a keg pick up!!! 5x5 @ 51kg Dips 5x5
hothornet24		...	12-01-2017 @ 21:42
the banter has started Member 4515, 594 posts SQ 220, BP 150, DL 250 620.0 kgs @ 129.5kgs UnEq	Tired squat session... but I'm doing my best to push on!!! Warm ups -75x5. 95x5. 110x3. Main sets - 120x5. 140x5. 160x5. Joker sets - 170x3. 180x3. 185x3. Front squats 65x3. 75x3. 85x3. 95x3. 95x3. 95x3. Overall better session than expected....

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