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2019 Training Log

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IrishMarc		...	21-06-2019 @ 19:50
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	21-6-2019 PM Bench Press 60 100 - stopped, chest and upper body too fatigued so just stopped. Bench Row 100 x 10 100 x 10 100 x 10 DB bench press 30 x 10 30 x 10 30 x 10 Pull w orange band - 3x6 DB shoulder press - 7.5 x 10 x 3
IrishMarc		...	25-06-2019 @ 08:53
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	24-5-2019 bw - 118.6kg Squat 70 120 170 220 Belt 240 - left it here, goal was @ 7 but this did for the day, don't think it was an @7 single but first time in a belt in ages, felt okay. Deadlift 70 120 170 220 belt 260 - easiest 260 ever. Might have had 10 in me 280 @ 7 / 7.5 - put straps on so missed first attempt due to balance reset straight away anf got it for a comfy pull, around last warm up weight. Going to repeat this next week and it should fly. Think I had 4 in me but that was based off a bothced first rep. 220 x 5 - meh 220 x 5 - s**t 220 x 5 - ditched the straps felt good.
IrishMarc		...	26-06-2019 @ 21:26
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Wed 26-6-2019 Bw - 116.8kg Squat 70 120 170 Belt 190 x 5 190 x 5 190 x 5 Pause deadlift - slow eccentric 70 120 170 190 x 5 190 x 5 170 x 5 - had to drop lowering the weight slowly was f**king NAILS SSB Squat against orange bands (about 60kg at top) 60 100 x 8 100 x 8 100 x 8
IrishMarc		...	28-06-2019 @ 20:00
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Thu 27-6-2019 Bw - 115.8kg Fri 28-6-2019 AM Pause High bar squat 70 120 160 x 5 160 x 5 160 x 5 RDL 140 x 8 140 x 8 140 x 8 Split Squat 20kg x 8 + 8 20kg x 8 + 8 20kg x 8 + 8 PM DB Bench Press - 30kg x 20 x 3 Bench Row - 60 x 10 80 x 10 80 x 10 Chin up - new handles on the new racks feels way better bw x 6 bw x 6 bw x 3 bw x 4 DB shoulder press - 10 x 10 x 3 Pause squats felt really good, RDL felt easy and uppers done basically nothing this week.
IrishMarc		...	01-07-2019 @ 16:00
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	29-6-2019 - BW - 116.8kg 30-6-2019 - BW - 117.8kg 1-7-2019 Bw - 117.2kg Squat 70 120 170 220 Belt 240 @ unsure but s**te 250 @ 6-7ish but still piss Deadlift 70 120 170 Belt 220 260 - easy but way slower than last week 280 @ 9 probs 9.5 maybe 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 Split Squat 15 x 8+8 15 x 8+8 Not the best session but proof that working up to singles or heavy sets in general are not the best way for me to develop my strength. I am going to go to 3x per week for squat and deadlfit 5-8 working sets per session. Gonna start light this week and build it up slowly over next wee while. My deadlift felt strongest at the end of the last block about 5-6 weeks ago. So going back to what got those results. My recovery was compromised from hiting the Bevvy last week more than was planned. Nothing serious but not good enough if I am going to try and maximse what I can do in lifting over the next while.
IrishMarc		...	02-07-2019 @ 15:47
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	2-7-2019 bw - 116.5kg Bench Press paused 60 x 5 100 x 5 120 x 5 120 x 5 140 x 5 140 x 5 140 x 5 140 x 5 Bench Row 60 x 10 60 x 10 80 x 10 80 x 10 80 x 10 Chin up neutral grip bw x 4 bw x 4 bw x 5 Face pull - 3x10 BO Lat raise - 1.25 x 10 x 3
IrishMarc		...	03-07-2019 @ 12:54
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 03.07.2019 @ 12:54 PM by IrishMarc Wednesday 3-7-2019 Bw - 116.2kg in morn, 115.8kg PWO Facepull x 8 x 3 Rev fly - 1.25 x8 x3 Banded squat sits - 3x10 sec - worked out with these wide stance squats annoy the s**t out of my hips so brought my stance in closer as a result over all feels way better Squat 70 120 175 x 5 175 x 5 175 x 5 175 x 5 175 x 5 Pause deadlift 60 100 140 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 Pause Squat 175 x 3 175 x 3 175 x 3 Good session, sweaty but feels productive, still over reached from that s**tshow on Monday but form came together better on squat today and deads felt alright, they probably won't be feeling good until week 3.
IrishMarc		...	04-07-2019 @ 19:03
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Thursday 6-7-2019 Bw - 116 Facepull x 8 x 3 Rev fly - 1.25 x8 x3 Bench Press Paused bar x 10 60 x 5 100 x 5 140 x 5 140 x 5 142.5 x 5 145 x 5 Bench row 80 x 10 80 x 10 80 x 10 80 x 10 80 x 10
IrishMarc		...	05-07-2019 @ 15:45
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	5-7-2019 bw - 115.1kg Deadlift 60 100 140 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 SSB Squat 60 100 130 x 5 160 x 5 160 x 5 160 x 5 160 x 5 RDL 140 x 8 140 x 8 140 x 8 Split squat 20 x 8 + 8 20 x 8 + 8 20 x 8 + 8
IrishMarc		...	08-07-2019 @ 13:09
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	6-7-2019 Bench Press 60 x 5 100 x 5 120 x 5 120 x 5 140 x 5 120 x 5 Bench Row 80 x 10 80 x 10 80 x 10 80 x 10 80 x 10 80 x 10 Chin up bw x 5 bw x 4 bw x 4 Facepull x10 x 3
IrishMarc		...	10-07-2019 @ 08:57
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	8-7-2019 Bw - 116.2 Deadlift 120 160 190 x 5 190 x 5 190 x 5 190 x 5 190 x 5 High bar squat 60 100 140 180 x 5 180 x 5 180 x 5 180 x 5 180 x 5 200 x 1 220 x 1 Deadlift on DL Bar 160 x 2 200 x 2 240 x 2 RDL - 140 x 8 x 2 Split squat - bw x 8 x 2
IrishMarc		...	10-07-2019 @ 09:07
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Post Edited: 10.07.2019 @ 10:50 AM by IrishMarc 9-10-2019 bw - 115.6kg Bench Press paused 60 x 5 100 x 5 120 x 5 140 x 5 145 x 5 147.5 x 5 160 x 1 180 x 1 200 x 1 @ 7-8RPE Bench Row 60 x 10 80 x 10 80 x 10 80 x 10 80 x 10 80 x 10 Facepull - band x 10 x 4 Banded pull up - Orange band x 6 x 4
IrishMarc		...	12-07-2019 @ 10:34
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Wednesday 12-7-2019 Bw - 114.2kg (most sweat) Squat 70 120 170 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 Pause Deadlift 120 170 x 5 170 x 5 170 x 5 170 x 5 170 x 5 Pause Squat 185 x 3 185 x 3 185 x 3 Pretty tough session didn't feel good.
IrishMarc		...	12-07-2019 @ 10:36
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Thursday 12-7-2019 Bw - 114.8 Bench Press paused 60 x 5 100 x 5 130 x 5 130 x 5 150 x 5 150 x 5 Bench Row 60 x 10 80 x 10 80 x 10 80 x 10 80 x 10 80 x 10 Face pull - band x 10 x 3 Banded pull up - orange x 6 x 3 Again pretty tough session not feeling great
IrishMarc		...	12-07-2019 @ 10:38
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Friday 12-7-2019 Bw - 115 Deadlift 70 120 170 195 x 5 195 x 5 195 x 5 195 x 5 195 x 5 SSB Squat 70 120 170 x 5 170 x 5 170 x 5 170 x 5 170 x 5 RDL - 145 x 8 145 x 8 145 x 8 Split Squat - 7.5 x 8 7.5 x 8 7.5 x 8 Had 3 beers last night so felt s**t coming into work this morning, but considering when I train even after 1-2 beers it normally feels like complete s**t this actually felt alright. Will bench this PM probably as away from Edinburgh tomorrow.

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