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jones105		Squats / dead’s	24-12-2019 @ 21:21
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Front squats 120 x2 140 x2 160 x1 180 x1 160 x2 160 x2 160 x2 Hex bar deadlift 145 x5 175 x5 185 x5 185 x5 Donkey calf raises 100 x12 120 x10 120 x10
jones105		Speed Day	24-12-2019 @ 21:27
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed deadlift off floor plus chains 100 x2 100 x2 100 x2 100 x2 100 x2 Dead’s / leg extensions 160 x3 - 40 x15 160 x3 - 45 x15 160 x3 - 50 x12 160 x3 - 55 x12 Reverse pec deck / cable press downs 19 x15 - 35 x12 24 x12 - 40 x10 33 x10 - 45 x10 33 x10 - 45 x10
jones105		Squat from Friday 27th	30-12-2019 @ 11:31
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat 100 x5 120 x3 150 x2 180 x1 180 x1 180 x1 180 x3 150 x8 Prowler push / pull 15+15m 60 x90m 60 x90m
jones105		Speed day	30-12-2019 @ 11:35
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor deadlift + 20kg chains 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 100 x2 BTNP 60 x2 60 x2 60 x2 60 x2 60 x2 60 x2 60 x2 60 x5 Incline bench 60 x6 60 x8 60 x10 Reverse pec dec - cable press downs 10 - 10 10 - 10 10 - 10 10 - 10 SkiERG 60/60 x3
jones105		Deadlift / squat	05-01-2020 @ 23:59
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor 150 x3 180 x2 200 x3 Deficit 170 x5 Straps 170 x10 Axle squat 100 x5 120 x5 160 x6 120 x10 Ham curls 5 x10 Leg press 200 x10 200 x10 240 x10 240 x12
jones105		Squat / legs	14-01-2020 @ 21:52
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Axle squats 140 x5 160 x3 170 x2 170 x2 175 x2 140 x10 Sinlge leg ham curls 10 x12 15 x10 15 x10 15 x10 15 x10 Leg press 200 x12 240 x10 240 x10 Donkey calf raises 100 x15 120 x10 120 x10 120 x10 Prowler pull/push - 10+10m 60 x60m 60 x60m
jones105		Press / deadlift	19-01-2020 @ 00:18
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	BTNP / Jerks 60 x2 70 x2 80 x2 80 x2 85 x2 Floor deadlift /No belt/straps 140 x5 180 x5 190 x3 Straps 200 x5 Reverse pec dec 19 x15 23 x12 x12 x12 Cable crunches crunches 50 x15 59 x12 64 x10 x10 x10 Reverse hyper 10 x15 15 x10 x10 x10 Light alternative DB 7.5 x8 x8 x10 Missed a session Wednesday due to treatment so just put pressing in with deadlifts
jones105		Squats	22-01-2020 @ 20:50
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Axle squat 140 x5 160 x3 180 x2 180 x2 180 x2 Yoke drags - 15+15m Yoke 185 / sled - 70 x3 Yoke 185 - 15+15 x1
jones105		Press & deadlift - Friday 24/1/20	29-01-2020 @ 06:29
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	BTNP / jerks 60 x2 70 x2 80 x1 90 x1 100 x1 Floor deadlift 120 x5 160 x2 180 x2 200 x2 210 x2 Straps 210 x5 Farmers into sack 15+15m with run backs 60 - 65 60 - 65 60 - 65 60 - 65 60s rest between runs
jones105		Axle squat	29-01-2020 @ 06:31
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	100 x3 140 x3 170 x3 200 x2 185 x2 185 x6 160 x8 Laying leg curls 6 x10 Sinlge leg / 5secs eccentric 10 x5 x5 x5 Calf raises 50 x15 100 x10 x10 x10
jones105		Pressing	30-01-2020 @ 21:08
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	BTNP / push jerks 60 x3 80 x3 100 x1 120 x1 100 x3 Log 1 clean 70 x3 70 x3 80 x3 90 x3 100 x3 Cable press downs 3 x10 Decent sesh...Pressing has gone to s**t with all the niggles but I’m starting to make progress and pretty much pain free!!
jones105		Deadlift	31-01-2020 @ 23:54
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	120 x3 150 x3 180 x2 200 x2 220 x3 Belt & straps 250 x3 1” deficit 200 x3 Straps 200 x5 Famers 15+15m 80 x30m 100 x30m 100 x30m Seated cable rows 40 x12 45 x12 50 x10 50 x10 Some biceps To finish
jones105		Squats / deload	04-02-2020 @ 19:02
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Axle squat 130 x3 130 x3 140 x3 140 x3 Prowler push/pull 15 + 15m 110 x 30 x6 No rest between runs Bike - 12mins SS
jones105		Press	06-02-2020 @ 18:26
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	BTNP - push 40 x3 50 x3 50 x3 50 x3 Strict 50 x3 50 x3 50 x3 50 x3 Super set with Seated cable rows 45 x10 x8 SkiERG 30/30 x7
jones105		Deadlift	11-02-2020 @ 18:50
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor deadlift 200 x5 210 x3 220 x2 Deficit 180 x8 180 x8 RDL 70 x12 100 x10 100 x10 Farmers holds 80 x45 s 80 x45 s Pull downs 40 x10 45 x10 50 x8 50 x8

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