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My training log

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RickIcon...21-01-2019 @ 15:15 
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I am a bench-only guy
Member 3, 10034 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Superb, mate. ABC is a force to be reckoned with once again.
HaydncrookIcon...21-01-2019 @ 17:37 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Rick said:Superb, mate. ABC is a force to be reckoned with once again.


Cheers Rick!
HaydncrookIcon...21-01-2019 @ 17:37 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 1

FitNotes Workout - Monday 21st January 2019

** Seated Machine Row **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Pull Up **
- 7 reps
- 7 reps

** Cable Face Pull **
- 15.0 kgs x 15 reps

** Leg Press **
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Overhead Press **
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Barbell Front Squat **
- 80.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** Crunch **
- 10 reps
SparrowIcon...21-01-2019 @ 20:38 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq		Great lifting pal!
HaydncrookIcon...24-01-2019 @ 17:18 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq
Sparrow said:Great lifting pal!


Cheers mate
HaydncrookIcon...24-01-2019 @ 17:19 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 2

FitNotes Workout - Thursday 24th January 2019

** Snatch From Dead Hang **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Snatch No Contact **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Upright Rows **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Barbell Squat **
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps

** Pull Up **
- 10 reps

** Rope Push Down **
- 5.0 kgs x 5 reps
- 7.5 kgs x 5 reps
- 10.0 kgs x 5 reps
- 12.5 kgs x 5 reps
- 15.0 kgs x 5 reps
- 17.5 kgs x 5 reps
- 20.0 kgs x 5 reps
HaydncrookIcon...25-01-2019 @ 19:48 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 3

FitNotes Workout - Friday 25th January 2019

** Block Clean **
- 100.0 kgs x 3 reps
- 110.0 kgs x 3 reps

** Power Clean Push Press **
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Paused Front Squat **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
HaydncrookIcon...26-01-2019 @ 22:02 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 4

FitNotes Workout - Saturday 26th January 2019

** Snatch **
- 80.0 kgs x 3 reps
- 85.0 kgs x 3 reps

** Power Snatch **
- 60.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Pause Jerk From Blocks **
- 100.0 kgs x 3 reps
- 110.0 kgs x 3 reps

** Lunge **
- 20.0 kgs x 10 reps

First week back post comp, everything super light and easy this week mainly working on some new exercises that I'm going to be including the the next phase of training. The main focus being hypertrophy with lowered specificity and some variations of the main lifts.
HaydncrookIcon...28-01-2019 @ 20:22 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 1

FitNotes Workout - Monday 28th January 2019

** Block Snatch **
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Block Clean **
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

** Barbell Squat **
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps

** Overhead Press **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pause Jerk From Blocks **
- 100.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 3 reps
HaydncrookIcon...29-01-2019 @ 17:17 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 2

FitNotes Workout - Tuesday 29th January 2019

** Snatch No Contact **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Pull Up **
- 10 reps
- 7 reps
- 7 reps

** Crunch **
- 10 reps
- 10 reps

** Seated Machine Row **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Leg Press **
- 100.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 140.0 kgs x 10 reps
HaydncrookIcon...31-01-2019 @ 19:23 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 3

FitNotes Workout - Thursday 31st January 2019

** Power Snatch **
- 73.0 kgs x 5 reps
- 73.0 kgs x 5 reps
- 73.0 kgs x 5 reps

** Power Clean Push Press **
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Barbell Front Squat **
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Snatch Deads **
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps

** Cable Face Pull **
- 27.0 kgs x 15 reps
- 27.0 kgs x 15 reps

** Leg Raise **
- 10 reps
- 10 reps

** Lunge **
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
HaydncrookIcon...03-02-2019 @ 20:19 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 4

FitNotes Workout - Sunday 3rd February 2019

** Snatch **
- 80.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Snatch From Dead Hang **
- 70.0 kgs x 5 reps
- 73.0 kgs x 5 reps

** Paused Front Squat **
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps
- 120.0 kgs x 3 reps

** Clean Pulls **
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 5 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Pull Up **
- 10 reps
HaydncrookIcon...05-02-2019 @ 19:56 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 1

FitNotes Workout - Tuesday 5th February 2019

** Snatch No Contact **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 82.0 kgs x 3 reps

** Pull Up **
- 10 reps
- 8 reps
- 8 reps

** Leg Press **
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps

** Seated Machine Row **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 60.0 kgs x 10 reps

** Crunch **
- 10 reps
- 10 reps

This was a fun workout at JD gym, lots of music pumping and donning the mack inspired plain tank top. Finished off with a quick cold shower and then the sauna.
HaydncrookIcon...06-02-2019 @ 19:43 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 2

FitNotes Workout - Wednesday 6th February 2019

** Block Snatch **
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps

** Block Clean **
- 120.0 kgs x 3 reps
- 125.0 kgs x 3 reps
- 125.0 kgs x 3 reps

** Pause Jerk From Blocks **
- 120.0 kgs x 3 reps
- 122.5 kgs x 3 reps
- 122.5 kgs x 3 reps

** Barbell Squat **
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
- 145.0 kgs x 5 reps
HaydncrookIcon...08-02-2019 @ 19:52 
Member 6370, 218 posts
SQ 255, BP 170, DL 272.5
697.5 kgs @ 92kgs UnEq		Workout 3

FitNotes Workout - Friday 8th February 2019

** Power Snatch **
- 70.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps

** Power Clean Push Jerk **
- 100.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 110.0 kgs x 3 reps

** Barbell Front Squat **
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Snatch Deads **
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 160.0 kgs x 3 reps

** Overhead Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 10 reps

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