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AdamC		...	22-06-2018 @ 22:51
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Squat day. still struggling to get a good set up with he monolift attachments and it shows. bar x10 barx5 65x6 65x5 105x5 105x3 145x3 165x3 185x1 briefs on - boss briefs 185x1 205x1 225x1 245x1 265x1 285x1 - hit the damn hook on way up was going to go 305 but my left forearm was killing. SSB box squats in briefs 110x3 150x3 190x3 220x3 230x3 - pb speed deadlifts kept briefs on at first sumo 160kg bar weight + blue bands which add 50kg at lockout 9x3 couldnt do conv in breifs so took them off and dropped bar weight to 120 plus blue bands 9x3 pendlay rows 100kg 4x6 seated cable rows 6x6 seated good mornings 110kg 6x6 left it at this as was tired as f**k
AdamC		...	26-06-2018 @ 12:14
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlift 25.6.18 sumo 60x5 60x5 100x5 100x3 140x3 160x3 180x1 200x1 220x1 240x1 - pb 250x1 - didnt budge at first walked off pissed and came back and pulled it. conv 180x1 200x1 220x1 240x1 - lost balance at lockout, left it at this as hands were starting to hurt SSB box squats 9x3 machine rows 4x8 bent over rows 4x6 hammer curls 6x10 reverse ez bar curls 6x10 goodmornings 4x10 banded back raise 4x15 standing abs 6x15
AdamC		...	28-06-2018 @ 12:52
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 27.6.18 bench barx15 barx10 60x5 60x5 80x5 80x5 100x5 100x3 120x3 140x3 160x1F - tweaked something in my left forearm so stopped there slingshot - maddog 160x3 165x3 170x1 incline DB press 15x10 30x10 35x10 40x10 45x8 50x4 close grip lat pulldown 6x10 chest supported rows 2 plate x10 2 plate x10 3 plate x10 3 plate x10 4 plate x10 4 plate x10 laying triceps extension - first time trying these, hated them wont be doing them again 4x8 incline chest press 6x15 facepulls 4x20 tricep pushdowns rope - 4x15 bar 4x10 hoff crushers 3 sets lateral raises 6x8 rear delt raises 6x8 bicep curls 6x10 viking press 3x15 front 3x15 back
AdamC		...	29-06-2018 @ 23:35
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	squat 29.06.18 box squats with AOA squat bar barx10 barx5 65x5 65x5 105x5 145x3 165x5 165 plus 40kg chainx3 185 plus 40kg chainx3 had to leave it at that forearms were hurting so bad i couldnt even do my wrist wraps up. SSB box squats bar weighs 32kg 152+40chainx3 172+40chainx3 192+40chainx3 212+40chainx3 232+40chainx1 -pb sumo speed deadlifts - kept briefs on 180+50kg band tension 12x1 pendlay rows 100kg 6x6 seated cable rows 6x10 standing abs 6x15 seated good mornings 6x6
AdamC		...	02-07-2018 @ 23:43
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Post Edited: 02.07.2018 @ 23:56 PM by AdamC speed bench & assistance 01.7.18 strict press barx10 barx10 50x5 60x5 70x5 80x5 85x3 40x10 40x10 50x10 50x10 speed bench 9x3 lateral raises 6x15 rear delt raises 6x15 hammer strenght lat pull downs 6x15 machine flys 10x10 overhead tricep extensions 8x8 wide grip seated cable rows 6x10 facepulls 4x25 tatepress 4x8 chest press machine 5x10 - tried a couple different machines but didnt like any of them bench press 5x10
AdamC		...	02-07-2018 @ 23:54
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlifts 2.7.18 sumo deadlifts all raw beltless 60x5 60x5 100x5 100x3 140x3 160x3 180x1 200x1 220x1 240x1 260x1 - PB - also the most ive ever pulled raw sumo conv deadlift again raw beltless 180 6x3 machine rows 6x10 bent over rows need to work on these as my technique feels crap need to find a way that works for me 6x6 hammer curls 6x10 reverse curls 6x10 box squats ssb with red band - tension was crap going to try them doubled next time 9x3 ssb good mornings 3x10 banded back extensions with blue band 4x10 standing abs 4x15
AdamC		...	07-07-2018 @ 13:51
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 4.7.18 Bench is still really slow to come back barx10 barx10 60x5 60x5 80x5 80x5 100x5 100x3 120x3 120x3 140x3 120+40kg chainsx2 120+40kg chainsx2 120+40kg chainsx2 incline db press 25x10 30x10 35x10 40x10 45x7 50x5 chest supported rows 2platesx10 2platesx10 3platesx10 3platesx10 4platesx10 4platesx10 lat pulldowns close grip 3x10 wide grip 3x10 lateral raises 6x8 rear delt raises 6x8 skull crushers 8x8 machine press 4x25 bicep curls 6x10 facepulls 4x25 tricep pushdowns 8x10 cable cross overs 6x10 seated db press 20x10 25x10 30x7 30x7 standing abs 6x15
AdamC		...	07-07-2018 @ 14:04
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	squats 06.7.18 ssb raw squats barx10 barx10 72x5 72x5 112x5 112x5 152x3 172x1 192x1 ssb box squats with briefs 192x3 212x3 232x3 252x3 272x1 292x1 - pb 302x1 - pb - wobbled a bit and lost line but managed to recover it speed deadlifts in briefs 180kg bar weigh 50kg band tension 13x1 pendlay rows 100x6 100x6 120x6 120x6 120x6 120x6 seated close grip cable rows 6x10 seated good mornings tried bow bar but hated it, bar kelt slipping 6x6 dumbell shrugs 50x10 50x10 60x10 60x10 60x10 standing abs 8x15
AdamC		...	10-07-2018 @ 13:55
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlift 9.7.18 Stayed beltless for all my deadlifts sumo 60x5 60x5 100x5 100x3 140x3 160x1 180x1 210x1 230x1 250x1 270x1 - pb conv 220 7x1 speed squats with doubled red bands 9x3 machine rows 6x10 bent over rows 6x6 hammer curls 6x10 bicep curl machine 6x10 machine pull overs 4x15 standing abs 6x15 ssb good mornings 4x10
AdamC		...	10-07-2018 @ 23:55
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	volume/mobility/conditioning day 10.7.18 Have added in a day with some volume and conditioning as i have to drop some body fat due to some health issues. keeping it fairly simple and will build it up as my fitness and conditioning improves defrancos limber 11 defrancos simple 6 10x10 squats medium stance with bow bar these were horrible 10x10 deadlifts 10x10 shrugs 6x10 ab raises 6x10 back extensions prowler few runs forward and backwards battle ropes - never done these before so only half had an idea what i was doing just did some 30 second bursts
AdamC		...	13-07-2018 @ 14:23
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 11.7.18 bench strength is finally starting to slowly come back barx15 barx10 60x5 60x5 80x5 80x5 100x5 100x5 120x5 120x5 140x3 150x1 160x1 illegal wide bench 60x6 70x6 80x6 90x6 100x6 100x6 incline db press 25x10 30x10 35x10 40x10 45x8 50x4 close grip lat pull downs 6x10 chest supported rows 2plates x10 2platesx10 3platesx10 3platesx10 4platesx10 4platesx10 lateral raises 6x8 raise delt raises 6x8 skull crushers 6x8 seated db press 20x10 25x10 30x8 30x7 bicep curls 6x10 facepulls 4x25 tricep pushdowns 8x10 standing abs 6x15
AdamC		...	09-08-2018 @ 18:42
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlift 6.8.18 training has been off and on alst 2-3 weeks as something in my back/glute went and has been giving me loads of issues so just trying to work around it till its sorted sumo deads all beltless 60x5 60x5 100x5 100x5 140x3 160x2 180x1 220x1 240x1 260x1 280x1F - just wasnt strong enough today conv 140 5x5 machine rows 6x10 hammer strength lat pull down machine 10x10 hammer curls 6x10 bicep curls ez bar 6x10
AdamC		...	09-08-2018 @ 18:52
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	bench 8.8.18 pressing strength slowly coming back. still haing issues with back so couldnt geta very good set up raw bench barx10 barx10 60x5 60x5 80x5 100x5 120x3 140x1 160x1 170x1 - felt fairly easy incline db press 25x10 30x10 35x10 40x10 45x10 50x8 lateral raises 8x8 rear delt raises 8x8 close grip lat pull downs 6x10 hammer strength lat pull down 10x10 skull crushers 6x8 seated DB press 20x10 25x10 30x10 35x10 face pulls 4x25 tricep pushdowns 6x15 tricep pushdowns with rope 4x20
AdamC		...	11-08-2018 @ 17:55
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	squats 10.8.18 session went better than expected. left glute and left side of lower back hurt pretty much constantly, but started to hurt less the more weight i put on the bar so ended up with a couple raw pbs squat 25kg squat bar 65x5 65x5 105x5 105x5 145x3 165x3 185x1 205x1 225x1 245x1 - pb SSB box squats bar weighs 32kg 72x3 112x3 132x3 152x3 172x3 192x3 212x1 222x1 - pb hammer strength lat pull downs 10x10 hammer strength kneeling leg curl 6x10 seated cable rows 6x10 seated GMs 5x5
AdamC		...	14-08-2018 @ 13:36
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	speed bench and assistance work 12.8.18 OHP barx10 barx10 60x5 65x5 70x5 75x5 80x5 85x5 speed bench against double minis 9x3 bow bar bench 8x8 lateral raises 6x12 rear delt machine 6x10 Hammer strength lat pull down 10x10 standing triceps extentions 8x8 machine flys 10x10 wide grip seated cable rows 6x10 face pulls 4x25 CGBP 2 board with fat grips 6x6

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