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2019 Training Log

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IrishMarc		...	09-12-2019 @ 08:23
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Monday 9-12-2019 Shoulder rehab Squat 70x10 120x10 160x10 200x10 - pretty messy rushed it 160x10 - a lot better took my time. RDL 70x10 110x10 150x10 - actually pretty tought Pistol squat to bench - bwx10 ELx3 - nails
IrishMarc		...	10-12-2019 @ 13:50
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	10-12-2019 Shoulder rehab DB bench press (slow negative) - 36 x 10 x 3 Bench Press 60 x 10 105 x 10 105 x 10 105 x 10 145 x 10 145 x 10 Pull up orange band x 10 orange band x 10 orange band x 10
IrishMarc		...	11-12-2019 @ 11:00
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	11-12-2019 Shoulder rehab Deadlift 60 100x10 140x10 180x10 230x10 - Beltless PB Squat 60 100 140 170 x10 170 x10 160 x10 - dropped because the second 170 was pretty hard. Will do another rehab session and add in some adductor/glute med into it before I knock off for the day.
IrishMarc		...	13-12-2019 @ 11:04
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	13-12-2019 Shoulder rehab Bench row - 60x10 80x10 80x10 80x10 No other uppers gonna train bench 2x per week and keep on the rehab shoulder finally feels like it has recovered from last week's over excitement so should be back on track tomorrow hopefully.
IrishMarc		...	14-12-2019 @ 11:09
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	13-12-2019 SLDL 60x5 100x3 140x3 180x3 190x10 Pause Squat 60x10 100x10 140x10 170x10
IrishMarc		...	17-12-2019 @ 07:19
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	14-12-2019 Shoulder rehab Bench Press 60x10 100x10 120x10 140x10 140x10
IrishMarc		...	17-12-2019 @ 16:15
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	17-12-2019 Shoulder rehab Squat 60 100 140 180 x 10 (had to break it up as plates where sliding off and I needed to put a clip on) 210 x 10 (def a beltless PB) ropey set just got through it 180 x 10 - pretty tough as well RDL 60x10 100x10 100x10 Pistol squat to lower bench bw x 3 bw x 3 bw x 3
IrishMarc		...	18-12-2019 @ 13:42
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	18-12-2019 Shoulder rehab DB bench press - lightening this now and just using it as a warm up 20 x 10 x 3 Bench Press 60 x 10 100 x 10 120 x 10 140 x 10 160 x 10 Feet up max grip 100 x 10 100 x 10 Pull up small orange band x 5 small orange band x 5 Bw x 4
IrishMarc		...	20-12-2019 @ 13:57
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	20-12-2019 Shoulder mobility and warm up Deadlift 60 100 140 180 220 240 x 10 (had to rest pause last 2 reps) probably @9 - PB Pause squat (s**te pauses) 60 100 140 180 x 10 - PB Farmers walk - 60kg x 40m x 3 Really happy with those deadlifts was being a pussy warming up to the point was thinking to myself what the f**k is the point, warm ups felt like ass but still got it done so v happy with that. That's the end of this volume block for legs, one more bench session, deload and then got 5 weeks to work up to something for February. Been a good block over all hopefully on top of my shoulder touch wood. Will do more mobiltiy and some rehab later.
IrishMarc		...	26-12-2019 @ 22:10
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Saturday - 21-12-2019 Shoulder rehab Bench press 60 x 10 100 x 10 120 x 10 140 x 10 160 x 10 165 x 8 Chin up bw x 4 bw x 5 Some more rehab stuff
IrishMarc		...	26-12-2019 @ 22:11
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Tuesday - 24-12-2019 High bar squat 60 100 140 180 200x3 140x3 140x3 Upperbody machines and some light farmers Thursday 26-12-2019 Deadlift 60 100 140 180 200 140 x 3 140 x 3 140 x 3 Hyper - bw - 3x10 Bodybuilding with machines I am f**king s**t at hypers back was feeling it, might need to buy one for the gym.
IrishMarc		...	31-12-2019 @ 12:33
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	Thursday 26-12-2019 Deadlift 60x3 100x3 140x3 180x3 200x3 DB bench press 30x10x3 Bunch of machines Friday 27-12-2019 Cambered bar squat to box 60x5 80x5 100x5 120x5 140x5 Bunch of leg and core
IrishMarc		...	31-12-2019 @ 12:34
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320 862.0 kgs @ 114kgs UnEq	31-12-2019 Shoulder rehab Glute warm up Squat 60 100 140 180 220 Belt 240 220x3 220x3 220x3 220x3 220x3 Some more shoulder rehab

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