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jones105 | Cube week 8 / speed deadlift | 24-08-2021 @ 11:24 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor + 32kg chains Bar weight 90 x2 100 x2 100 x2 110 x2 110 x2 Barbell RDLs 80 x10 90 x10 100 x10 110 x10 Ham curls 43 x12 50 x10 50 x10 50 x10 4-5 sec eccentric Hip adduction 34.5 x12 43 x10 50 x8 50 x8 - 30 x12 | ||
jones105 | Cube week 8 / heavy press | 24-08-2021 @ 11:29 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Barbell push press 100 x1 / 110 x1 / 110 x1 / 85 x7 Barbell strict with weight hanging from purple bands ( 5kg ) Bar weight 40 x6 45 x5 50 x5 Seated shoulder machine 64 x12 84 x10 96 x8 111 x6 Shoulder stab work x3 sets IYT x3 sets serrates press x2 sets face pulls | ||
jones105 | Cube week 8 / heavy squat test due to last min invite to brits next week… | 28-08-2021 @ 19:15 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat 160 x3 180 x2 Wraps 200 x1 Belt & wraps 240 x1 ( had purple bands loose so slight tension at the bottom ) 200 x7 Farmers 10+10m 80 x20m 90 x20m 100 x20m 120 x20m Power cleans 60 x3 80 x3 80 x3 Belt cleans 80 x3 | ||
jones105 | Events | 28-08-2021 @ 19:23 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 28.08.2021 @ 19:26 PM by jones105 Oly bar from 14” / mix of c&p and just cleansOn clean 82 x1 92 x1 Belt clean 112 x1 C&A press/belt cleans 97 x3 97 x3 Just power clean 87 x3 18” axle deadlift 165 x5 205 x5 255 x3 Frame 15+15m 150 x30m 190 x30m 110 x15m 220 x15m 195 x30m Didn’t max out today,just wanted to practise the events more than anything…. Next week I’ll just focus of some dynamic work,rest up from Thursday and hope for the best | ||
jones105 | Zercher squats / farmers | 13-09-2021 @ 22:32 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Zercher Squats 60 x5 + 32kg chains 60 x5 60 x5 60 x5 Farmers drop and turn at 20m 60 x40m 90 x40m 90 x40m 90 x40m Tyre flips 220 x5 220 x5 Seated cable rows 81 x12 86 x12 96 x10 Reverse pec dec 23 x12 30 x10 30 x10 30 x10 2-3s pause | ||
jones105 | Cube wk1 / heavy deadlift | 13-09-2021 @ 22:35 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor, reverse bands ( green ) 190 x2 220 x2 230 x2 240 x2 240 x2 Sumo deadlift 140 x5 140 x5 150 x5 Good mornings 60 x12 70 x10 80 x8 80 x8 Super set with Seated ham curls 43 x12 50 x10 57 x8 57 x8 - 30 x12 | ||
jones105 | Cube week 1 - pressing / reps | 16-09-2021 @ 12:29 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Strict bb press 60 x12 65 x10 70 x8 Seated machine press 64 x12 71 x12 77 x10 84 x10 Seated BTNP - smith machine 40 x10 45 x8 45 x8 45 x8 Skull crushers 27 x12 29.5 x10 32 x8 32 x8 IYT - 5kg 4 x12 | ||
jones105 | Cube week 1 / dynamic squat | 16-09-2021 @ 12:41 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat against purple bands Bar weight 60 x3 x4 70 x3 x4 BB reverse lunges 60 x10 70 x8 70 x8 Leg press 220 x12 260 x10 280 x10 280 x10 Single leg side step ups 10” box 10kg DB - 3 x6 each leg | ||
jones105 | Back & farmers | 18-09-2021 @ 16:02 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | SN Pendley rows / dynamic effort 50 x5 60 x5 60 x5 60 x5 60 x5 60 x5 Farmers 10m+10m 100 x20m 105 x20m 105 x20m DB rows / 2 sec pause/hold 20 x15 30 x10 32.5 x8 32.5 x8 Pull downs 57 x12 64 x10 71 x8 71 x8 Super set with Reverse pec dec / 2 sec pause / hold 23 x12 30 x10 36 x10 36 x10 | ||
jones105 | Cube week 2 / dynamic deadlift / 20/9/21 | 23-09-2021 @ 22:29 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor deadlift plus 36kg chains Bar weight 90kg x2 x85 Barbell RDL 90 x10 100 x8 110 x8 Ham curls 43 x12 50 x12 57 x10 57 x10 Focus on eccentric Cable crunches 120lbs x15 150lbs x12 170lbs x12 170lbs x12 | ||
jones105 | Cube week 2 / heavy press 22/9/23 | 23-09-2021 @ 23:17 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | barbell push press 80 x2 85 x2 90 x2 90 x2 90 x2 Strict press - weights hanging ( 5kg ) Bar weight 60 x5 60 x5 60 x5 CGBP 60 x12 80 x8 80 x8 80 x8 IYT 5kg x12 5kg x12 5kg x12 Rope press downs 50 x12 60 x10 70 x10 70 x10 | ||
jones105 | Cube week 3 / Squat reps / 23/9/21 | 24-09-2021 @ 18:29 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 24.09.2021 @ 18:30 PM by jones105 Back squat 150 x8 150 x8 150 x10 Forward facing hack squat Weight not including machine 50 x12 80 x12 110 x10 130 x10 Leg extensions 43 x12 50 x10 50 x10 50 x10 Slight pause/ eccentric Sprints 30s on / 20s off x3 | ||
jones105 | Speed bench / abbs - second sesh / 23/9/21 | 24-09-2021 @ 18:33 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench against red bands 60 x2 x8 Leg raises / body weight 4 x12 DB shrugs 17.5 x15 20 x12 22.5 x12 25 x12 | ||
jones105 | Upper back / farmers | 25-09-2021 @ 20:00 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 25.09.2021 @ 20:03 PM by jones105 SG pendley rows / dynamic effort 60 x5 65 x5 70 x3 70 x3 Speed farmers 20+20m 70 x40m 70 x40m 70 x40m 70 x40m Reverse grip pull downs 45 x15 63 x12 72 x12 81 x10 Single arm DB rows 25 x10 27.5 x10 32.5 x8 Reverse pec dec 30 x12 36 x10 36 x10 Lighter day today,each work I’m working on various things with farmers to correspond with cube so heavy day,speed day ,slow walks etc etc | ||
jones105 | Cube week 3 / deadlift reps / 27-9-21 | 30-09-2021 @ 15:30 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | 14” Block pulls 180 x12 190 x10 200 x10 Seated ham curls 43 x15 43 x15 43 x15 43 x15 Super set with DB RDL 25 x10 27.5 x10 30 x8 30 x8 | ||
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