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jones105		Cube week 1 / dynamic squats	11-07-2021 @ 21:12
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat,held on safety pins for a pause + 32kg chains Bar weight 70kg + chains 8 x3 Leg press 200 x12 230 x10 250 x8 Walking lunges 10kg x8 each leg 15kg x8 15Kg x8 Side bends 20 x15 22.5 x12 25 x12
jones105		Saturday 10th / zercher squats / upper back / sack	17-07-2021 @ 17:22
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Zercher squat axel bar 60 x8 80 x8 80 x8 80 x8 Seated back rows 43 x12 51 x10 64 x10 64 x10 80kg sack drop and turn every 6m for 90s 9 rounds 80kg sack one pick up x46m x60m x60m DB shrugs 20 x12 25 x10 25 x10 25 x10 Cable hammers + 2 count holds 35 x12 40 x10 45 x8 45 x8
jones105		Cube week 2 / deadlift speed	17-07-2021 @ 17:31
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor deadlift against 2 red bands Bar weight - 100kg 8x3 Barbell RDL 90 x8 90 x8 90 x8 Speed SG Pendley rows 60 x5 60 x5 60 x5 60 x5 Seated hams curls 36 x15 50 x12 57 x8 57 x8
jones105		Cube week 2 / heavy press	17-07-2021 @ 17:37
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log on clean 80 x2 90 x2 90 x2 95 x2 95 x2 CGBP 80 x5 90 x5 90 x5 90 x5 Seated shoulder press 46 x12 64 x10 71 x8 71 x8 Focus on eccentric Cable press downs 50 x12 60 x10 60 x10 60 x10 IYT raises 5 x12 5 x12 5 x12 5 x12 Powell raise 5 x10 5 x10 Each arm
jones105		Cube week 2 / Rep Squats	17-07-2021 @ 18:36
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 17.07.2021 @ 18:44 PM by jones105 Back squat 140 x8 145 x8 150 x8 Hack squats 60 x12 90 x8 90 x8 90 x10 Leg extensions 36 x15 50 x12 57 x10 57 x10 Ham curls 36 x15 42 x12 42 x12 42 x12
jones105		Zercher squats / sack	17-07-2021 @ 19:00
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Zercher squats + 32kg chains Bar weight 70kg x5 70kg x5 70kg x5 70kg x5 DB rows / both arms - 2 count at the top 25 x12 30 x10 35 x8 35 x8 Pull downs 57 x10 64 x10 71 x8 71 x10 80kg sack - 1 pick up 80 x60m 80 x60m 80 x80m Sack pick ups 80 x5 80 x10 Preacher curls as with reverse pec dec 14 x12 - 34 x12 18 x10 - 47 x10 18 x10 - 47 x10 24 x8 - 47 x10
jones105		Week 3 deadlift reps - 19/7/21	25-07-2021 @ 15:31
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	14” block 170 x8 175 x8 175 x8 Good mornings 60 x10 70 x8 70 x8 70 x8 Seated hams curls 50 x10 50 x10 50 x10 50 x10 DB RDL 25 x12 30 x10 30 x10
jones105		Cube week 3 - Speed press - 20/7/21	25-07-2021 @ 15:35
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Swiss bar against red bands Bar weight 30 x3 30 x3 40 x3 x6 Seated DB press 20 x12 25 x10 25 x10 25 x10 Side lateral raises 10 x10 10 x10 10 x10 IYT 5 x12 x4 Powel raise 10 x12 x2
jones105		Cube week 3 - heavy squat - 22/7/21	25-07-2021 @ 15:41
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat 170 x2 175 x2 175 x2 175 x2 175 x2 Leg press 200 x15 250 x10 270 x8 270 x10 Ham curls Super set with leg ext 36 x20 - 36 x20 50 x15 - 50 x15 57 x10 - 57 x12 Walking lunges 15kg DBs x16 ,x16 ,x16
jones105		Zercher squats and sack	25-07-2021 @ 15:49
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	zercher squats + 32kg chains 50 x10 60 x10 60 x10 60 x10 Bar weight,not including chains SG speed Pendley rows 60 x5 60 x5 60 x5 60 x5 CGPD 60 x12 70 x12 80 x10 80 x10 80 sack over 50” bar x6 x6 x6 Alternate DB curls Super set with leg raises 12.5 x12 - 15 15 x10 - 15 15 x10 - 15 15 x10 - 20
jones105		Cube week 4 / heavy deadlift	28-07-2021 @ 22:39
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor 220 x2 220 x2 220 x2 2” deficit 185 x3 185 x3 Seated ham curls 43 x12 50 x12 57 x8 57 x8 DB RDLs 25 x12 35 x10 35 x10 35 x10 Side bends 20 x15 22.5 x12 25 x10 25 x10
jones105		Cube week 4 / pressing - reps	28-07-2021 @ 22:51
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log one clean 80 x7 80 x7 80 x7 Seated DB press 20 x12 22.5 x10 25 x8 CGBP 60 x10 70 x8 70 x8 Seated shoulder press machine 43 x15 50 x12 64 x8 Skull crusher 22 x12 27 x8 27 x8 IYT 5 x12 5 x12 5 x12
jones105		Cube week 4 / dynamic squats	31-07-2021 @ 21:54
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat + 32kg chains Bar weight 95 x2 95 x2 95 x2 95 x2 95 x2 95 x2 Reverse barbell lunges 40 x12 50 x10 50 x10 50 x10 Leg press 220 x12 220 x12 220 x12 220 x12 Leg press/calf press 70 x15 100 x12 120 x10 120 x10
jones105		Chest / tris	31-07-2021 @ 22:07
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Flat CGBP 100 x2 100 x2 100 x2 100 x2 100 x5 70 x12 Seated DB 20 x12 25 x10 27.5 x8 Rope press downs 35 x12 40 x10 40 x10 W bar press downs 40 x10 50 x10 50 x10
jones105		Zercher squats / farmers	31-07-2021 @ 22:19
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Axle zercher squats + 32kg chains Bar weight 70 x3 80 x3 80 x3 80 x3 Farmers 50 x20 Drop and turn at 20m 80 x40m 80 x40m 80 x40m DB rows 25 x12 30 x10 35 x8 35 x8 Reverse pec dec 36 x10 36 x10 36 x10 36 x10 Reverse wrist curls 12 x12 14.5 x10 14.5 x10 12 x12

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