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Stephen9069 Training Journal

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stephen9069Icon...08-06-2018 @ 17:49 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:
Glad to see it's not just me lol.
Good work again. Those snatch grip dead look a looong way down. Get yourself some bands mate, then you can throw in some reverse band work. Also they're so handy for other odd and ends.


yeah I think once I get a bit stronger ill give them a blast I need to get some more bands ordered soon.
stephen9069Icon...08-06-2018 @ 17:52 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 08-JUNE-2018

LOW INCLINE BENCH PRESS

20kg x 10
70kg x 8

90kg x 4
90kg x 4
90kg x 4
90kg x 4
90kg x 4

DB SHOULDER PRESS

20kg x 8
20kg x 8
20kg x 8
20kg x 8

CGBP

90kg x 6
90kg x 6
90kg x 6
90kg x 6

Squat tomorrow
stephen9069Icon...09-06-2018 @ 16:50 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
SATURDAY - 09-JUNE-2018

SQUAT

20kg x 10
70kg x 8
100kg x 6

120kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4

POWER CLEANS + HANG CLEANS

70kg x 1 Power clean + 3 hang cleans
70kg x 1 Power clean + 3 hang cleans
70kg x 1 Power clean + 3 hang cleans
JohnIcon...10-06-2018 @ 23:26 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
stephen9069 said:
No but I really do need to start doing direct ab work its just one of those exercises that seems to get neglected a bit like calves and biceps lol


Lol im guilty of this too:/
stephen9069Icon...11-06-2018 @ 19:14 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 11-JUNE-2018

BENCH PRESS

20kg x 10
70kg x 8

100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6

SEATED MILITARY PRESS

70kg x 4
70kg x 4
70kg x 4
70kg x 4

Will now up the weight on bench press and drop it down to 4 reps. Will keep the weight the same on military press until I can complete all sets for 6 reps.

OxmanIcon...11-06-2018 @ 20:22 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Things are building nicely mate, looking forward to seeing reps drop and weight going up, looking in a solid position!
stephen9069Icon...13-06-2018 @ 18:54 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 13-JUNE-2018

SQUAT

20kg x 8
70kg x 5
90kg x 3
120kg x 3
140kg x 1
140kg x 1
140kg x 1

This was a struggle tonight been dieting hard for the last 2 weeks trying to rectify all my recent weight gain after my last failed attempt, it has knocked my strength and energy.

Might lower my working sets down to 3 until iv hit my goal weight then up them once iv increased calories again.
stephen9069Icon...13-06-2018 @ 18:55 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Things are building nicely mate, looking forward to seeing reps drop and weight going up, looking in a solid position!


Cheers mate energy has gone down hill hard from this point lol just seem to be fatigued all the time.
stephen9069Icon...14-06-2018 @ 16:38 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 14-JUNE-2018

DEADLIFT

20kg x 5
70kg x 3
120kg x 3
140kg x 3
160kg x 2
180kg x 2

I need to get more plates if I want to go heavier

JohnIcon...14-06-2018 @ 16:57 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Awesome mate,true you've stuck to it well done,
stephen9069Icon...15-06-2018 @ 17:59 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:Awesome mate,true you've stuck to it well done,


cheers mate doing the bare minimum this week
stephen9069Icon...15-06-2018 @ 18:06 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 15-JUNE-2018

BENCH PRESS

20kg x 10
70kg x 8
85kg x 6
100kg x 4
110kg x 2
120kg x 1
130kg x 1

OxmanIcon...18-06-2018 @ 19:08 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Comeback charging ahead now!! 130kg bench! A thing of beauty, awesome to see mate!
stephen9069Icon...18-06-2018 @ 20:58 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Comeback charging ahead now!! 130kg bench! A thing of beauty, awesome to see mate!


cheers mate my balance was a little off but im sure that will come with consistency. First goal is to get it up to 150kg.
stephen9069Icon...18-06-2018 @ 21:08 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 18-JUNE-2018

BENCH PRESS

20kg x 20
70kg x 8

105kg x 4
105kg x 4
105kg x 4
105kg x 4
105kg x 4

SEATED MILITARY PRESS

70kg x 4
70kg x 4
70kg x 4
70kg x 4

INCLINE DB PRESS

25kg x 15
25kg x 15
25kg x 15

DB SIDE RAISES

7.5kg x 12
7.5kg x 12
7.5kg x 12

Throwing in a bit of higher reps stuff on the db's to mix it up a little plus gives my elbows a nice break away from constantly pressing heavy.


Loads of foam rolling and stretching this evening.


Squats and deadlifts tomorrow.

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