TRAINIG LOG
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| jones105 |  | Squat / frame | 28-02-2019 @ 20:05 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat,dynamic 90 x2 90 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 3-4 secs eccentric with 2-3 pause Front squat 120 x1 120 x1 120 x1 100 x5 Couldn’t get used to these today!! Trap bar walks 170 x15m 180 x15m 180 x15m 180 x15m 180 x15m 180 x15m RDL 50 x12 80 x10 100 x10 DB bicep curls 10 x8 12.5 x8 15 x7 15 x7 15 x7 Reverse wrist curls 10 x10 x10 x10 Calf felt fine on the trap bar walks..got some speed with last two sets as well so rehab/strengthening the calf’s has gone well | ||
| jones105 | | Deadlift / assistance | 04-03-2019 @ 19:10 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | DOH-Floor,speed with chains 110 x2 110 x2 115 x2 115 x2 120 x2 120 x2 130 x2 130 x2 Trap bar 180 x2 200 x2 200 x2 200 x2 Snatch grip pendley rows 50 x10 60 x10 65 x10 65 x10 70 x8 Hip thrusters 70 x10 100 x10 120 x8 120 x8 120 x8 Conditioning 60kg AOA prowler x15m - push 15m - x10 sledgehammer x6 rounds | ||
| jones105 | | Push press / Viking | 06-03-2019 @ 19:39 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Push press 80 x2 80 x2 90 x2 90 x2 100 x3 Viking press against purple bands 40 x10 50 x8 50 x8 50 x8 - bands off 50 x8 Weight not including band tesnsion Skull crushers 25 x10 30 x8 30 x8 30 x8 | ||
| jones105 | | Squat / assistance | 07-03-2019 @ 19:12 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat - reverse band ( green ) 170 x2 180 x2 200 x2 200 x2 200 x3 Leg press 220 x10 250 x8 250 x8 250 x8 Single leg curls 7.5 x15 12.5 x10 15 x8 15 x8 15 x8 Laying leg curls x8 x8 Seated calf machine 80 x15 120 x10 120 x10 120 x10 120 x10 | ||
| jones105 | | Log / crucifix / assistance | 09-03-2019 @ 17:56 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Log 1 clean 75 x5 85 x3 95 x2 80 x5 90 x3 100 x3 Crucifix-8kg kettle bell x30s x30s x45s Chins x6 x6 x6 Med ball over shoulder 50kg x5 50kg x5 50kg x5 DB hammers 12.5 x8 15 x8 17.5 x6 Boxing x3 90s rounds | ||
| jones105 | | Squat / deadlift / test week | 11-03-2019 @ 18:53 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat in wraps 180 x1 200 x1 220 x1 Sleeves 180 x2 Floor deadlift 180 x3 200 x1 240 x1 No straps 180 x3 Hip thrusters 100 x10 120 x8 120 x8 120 x8 Reverse Hypers 10 x15 12 x10 12 x10 Laying single ham curls 10 x15 15 x8 15 x8 15 x8 Standing x10 x10 x10 Hit my planned numbers in both lifts but I wanted at least 3 with 240kg...strength was there but felt a pull in my pec and neck... | ||
| jones105 | | Front squats,deadlift and moving | 14-03-2019 @ 21:57 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 14.03.2019 @ 22:02 PM by jones105 Speed floor deadlifts with chains ( 20kg ) 120 x2 120 x2 120 x2 120 x2 130 x1 130 x1 140 x1 140 x1 Front squat 130 x1 140 x1 150 x1 150 x1 150 x3 Trap bar walks 160 x15m 180 x15m 200 x15m 220 x15m 220 x15m Snatch grip pendley rows 60 x10 70 x8 80 x5 80 x5 Chins x8 x8 x8 Alternate DB curls 10 x10 12.5 x8 15 x6 15 x6 15 x6 | ||
| jones105 | | Pressing | 17-03-2019 @ 14:47 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 17.03.2019 @ 15:24 PM by jones105 Barbell Push press 80 x3 100 x2 120 x1 100 x3 100 x3 Crucifix - 8kg KB x30s x45s Strict Viking press / neural grip 70 x10 90 x5 90 x5 Side laterals 7.5 x10 7.5 x10 7.5 x20 Short sesh this morning | ||
| jones105 | | Full body / deload week | 19-03-2019 @ 19:16 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | BTN push jerks 50 x2 60 x2 60 x2 60 x2 Super set with trap bar deadlift 160 x3 160 x3 160 x3 160 x3 Hip thrusters 100 x12 100 x12 100 x12 100 x12 Single leg reverse hypers x10 x10 x10 x10 Conditioning 60kg AOA 15m - Push 15m - Sledgehammer x10 x5 rounds | ||
| jones105 | | Log | 21-03-2019 @ 19:53 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Log 1 clean 70 x1 80 x1 90 x1 100 x1 FTOH 80 x5 Snatch grip pendley rows 40 x12 50 x10 50 x10 DB hammer curls 10 x12 12.5 x10 12.5 x10 12.5 x10 | ||
| jones105 | | Pressing | 23-03-2019 @ 12:01 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Push press 120 x2 105 x3 105 x3 Crucifix 8kg x30s 10kg x30s 10kg x30s Viking press with purple bands 15 x8 15 x8 15 x8 Incline bench 40 x12 50 x10 50 x10 50 x10 Seated DB press 15 x12 15 x12 15 x12 | ||
| jones105 | | Deadlift - cube wk 1 | 25-03-2019 @ 18:35 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor 200 x2 210 x2 Reverse band / purple 210 x2 220 x2 220 x3 1”deficit 180 x3 190 x3 190 x3 Trap bar walks - drop and turn at 15m 140 x30m 160 x30m 160 x30m 160 x30m RDL 80 x10 80 x10 80 x10 Super with reverse hypers 15 x10 15 x10 15 x10 Chins x6 x6 x6 DB curls 10 x8 x8 x8 | ||
| jones105 | | Squat - Cube wk1 | 27-03-2019 @ 18:31 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed squat against green bands 80 x3 80 x3 85 x3 85 x3 90 x3 90 x3 90 x3 90 x3 Log FTOH 60 x8 70 x8 70 x8 Russian step ups Bar x5 30 x5 30 x5 30 x5 Hip thrusters 90 x10 110 x10 110 x10 110 x10 Leg press 150 x10 190 x10 220 x8 220 x8 Super set with sinlge ham curls 10 x10 10 x10 10 x10 10 x10 | ||
| jones105 | | Full body | 29-03-2019 @ 21:04 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Front squats 100 x8 120 x6 120 x6 Yoke 15+15m 165 x30m 185 x30m 185 x30m 185 x30m 185 x30m 185 x30m Sack over yoke 80 x6 80 x6 80 x20 SG pendley rows 60 x8 70 x8 70 x8 Wide pull downs 30 x12 30 x12 35 x10 | ||
| jones105 | | Squat/Deadlift / legs - cube week 2 | 01-04-2019 @ 21:42 |
most definatley not an idiot Member 2731, 3585 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed dead’s against purple bands 80 x2 80 x2 90 x2 90 x2 100 x2 100 x2 100 x2 100 x2 Bar weight Back squat 150 x8 160 x6 160 x6 Deficit deadlift 150 x8 160 x6 160 x6 Leg press 200 x12 220 x12 240 x10 240 x10 Standing ham curls 8 x15 10 x14 12 x8 12 x8 Seated calf press 35 x15 45 x12 55 x12 55 x12 Had trap bar walks planned but right calf didn’t feel right so left it to be safe and did some light isolation work | ||
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