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jon1234

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jon1234		...	19-09-2018 @ 05:51
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wave 1 week 3 day 1 bench 5 x 4 @110 w 5 x 4 BOR 110 5 x 8 flys w 15 x facepulls squat 5 x 4 @150
jon1234		...	25-09-2018 @ 02:15
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wave 1 week 3 day 3 squat 5 x 4 @150 w 10 x fatgrip rev curls @35 steps ups x 10 per leg @100 x 10 per leg @110
jon1234		...	25-09-2018 @ 03:48
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wave 2 wk 1 day 1 squat 5 x 3 @175 bench 15 x 3 @112.5
jon1234		...	26-09-2018 @ 04:48
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	so ive been looking back over my log and assessing why i havent really being smashing it with the PBs.. sure part of this is down to my inconsistancy and drinking. however when i did make my best progress was on this program Week 1: 60 lifts @ 80% of 1RM Week 2: 40 lifts @ 85% of 1RM Week 3: 20 lifts @ 90% of 1RM Week 4: 10 lifts @ 95% of 1RM Week 5: 20 lifts @ 65% of 1RM (speed/deload) Week 6: New pb. now im sure i can't run this back to back but im going to try it for at least a 6wk patch with conservative 1rms and see how we go.
jon1234		...	27-09-2018 @ 05:10
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wave 2 wk 2 day 2 dead 20 x 3 @150 yeh my deads need loads more volume/practice need chalk too
jon1234		...	28-09-2018 @ 04:28
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wave 2 wk 2 day 3 squat 20 x 3 @160 rev grip curls 20 x 8 @20 wrist roll x 20
jon1234		...	29-09-2018 @ 08:27
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wave 2 wk 2 day 4 bench 10 x 3 @112.5 wrist rolls 10 x 10 rev curls @20 10 x 10 trap deads @70
jon1234		...	02-10-2018 @ 07:55
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 2 day 1 dead 13 x 3 @155 bench 8 x 3 @120
jon1234		...	03-10-2018 @ 04:03
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 2 day 2 squat 10 x 4 @165 w wrist rolls steps up 4 x 10 @120 w 4 x 10 rev curls
jon1234		...	04-10-2018 @ 07:40
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 2 day 3 bench 10 x 4 @120 w 10 x rev curls 4 x chest flys x 15 @10 plate per arm w 10 x curls @50
jon1234		...	09-10-2018 @ 06:48
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 3 day 1 really bad lurgy dead 10 x 2 @170 bench 3 x 1 @130 just a test will do some volume on this later this wk
jon1234		...	11-10-2018 @ 07:01
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 3 day 2 bench 10 x 2 @130 squat 5 x 4 @175
jon1234		...	14-10-2018 @ 07:19
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 3 day 3 dead 10 x 2 @175 got some chalk which kicks my dead at least 10kg bench w rev bands 5 x 3 @140
jon1234		...	19-10-2018 @ 03:06
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 4 day 1 bench 10 x 1 @135 quite chuffed to get these i think my 1rm PR doesnt have long left dead 10 x 1 @185
jon1234		...	21-10-2018 @ 08:08
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	wk 4 day 2 squat 10 x 1 @185.. abit too easy didnt really feel like 95% 1rm need to get some more weight for these i think 200 is there, just dont have t plates yet w 10 x rev curls and 10 x rev band pulls

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