Users viewing topic: & 2 Guests
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jones105 | Cube week 3 / speed press / 29-9-21 | 30-09-2021 @ 15:42 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Swiss bar + red bands 30 x2 40 x2 x7 Seated DB press 25 x10 25 x10 25 x10 Swiss bar gcbp 30 x10 40 x10 40 x10 Over head extensions 27 x12 33 x10 33 x10 33 x10 | ||
jones105 | Cube week 3 / heavy squat | 30-09-2021 @ 15:55 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat with reverse band( purple) bands were loose,so just had tension through 1/3 of the lift at the bottem 180 x2 190 x2 200 x2 200 x2 200 x2 Chinese drop set ( 25 total reps ) 150 x10 - 130 x8 - 120 x7 Seated leg press 100 x20 127 x15 144 x14 Leg extensions 3/4 - 2/4 - 1/4 reps 43 x18 43 x18 43 x18 30 x20 full reps Sprints level 13 30s on - 20s off x5 | ||
jones105 | Monday 5th Oct / cube week 4, Heavy deadlift | 09-10-2021 @ 00:11 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor deadlift / reverse band - green Bar weight 230 x2 240 x2 250’x2 Sumo deadlift 150 x3 160 x3 160 x3 Ham curls 43 x12 57 x10 64 x8 64 x8 SG Pendley rows with 3s holds, off boxes 50 x10 50 x10 55 x8 55 x8 DB rows 25 x12 30 x10 30 x10 | ||
jones105 | Cube week 4 / dynamic bench & pressing …. 5/10/21 | 09-10-2021 @ 00:22 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench against red bands 55 x2 x8 Seated BTNP / smith machine 20 x12 40 x10 45 x10 50 x8 Seated shoulder press 64 x12 71 x10 77 x10 84 x8 Cable press downs 100lbs x12 110lbs x10 110lbs x10 110lbs x10 - 80lns x15 | ||
jones105 | Cube week 4 ,dynamic squat against purple bands / 7/10/21 | 09-10-2021 @ 00:39 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat Bar weight 60 x3 70 x3 80 x2 80 x2 80 x2 80 x2 Reverse barbell lunges 60 x10 65 x8 70 x8 Front squat / cross armed 100 x3 120 x3 120 x3 Leg extensions 50 x12 64 x8 64 x8 64 x10 Sprints / warm up jogging 30s on / 20s off x5 rounds | ||
jones105 | Chest & tris / off program session | 09-10-2021 @ 00:54 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench 80 x3 100 x3 105 x1 110 x1 120 x1 - this is massive to me,not a massive weight by far but the most Iv benched since my pec tare in 2018!! 90 x5 90 x5 Seated chest press 50 x12 50 x12 50 x12 50 x12 5secs eccentric each rep Skull crushers 27 x10 37 x6 37 x6 - 17 x8 | ||
jones105 | Moving & upper back | 09-10-2021 @ 21:02 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Frame 15m into sled drag 15m ( frame weight not including the frame ) 160 - 120 x30m 180 - 120 x30m 180 - 120 x30m 180 - 120 x30m 180 - 135 x30m 180 - 135 x30m 180 - 135 x30m 180 - 135 x30m Wide grip pull downs 40 x10 45 x10 50 x10 55 x5 Slight pause / 3-4 secs eccentric Cable hammers 25 x10 30 x10 35 x10 40 x8 2-3secs hold | ||
jones105 | Speed deadlift cube week 5 / 12-10-21 | 15-10-2021 @ 15:33 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Floor plus chains Bar weight 90 x2 100 x2 110 x2 110 x2 110 x2 110 x2 Good mornings 60 x12 80 x10 80 x10 80 x10 Ham curls / 5010 43 x10 43 x10 43 x10 43 x10 | ||
jones105 | Cube week 5 / heavy press / 13-10-21 | 15-10-2021 @ 15:39 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Barbell pp 90 x2 95 x2 100 x2 Strict press / 5kg hanging from bands Bar weight 65 x3 65 x3 65 x3 Shoulder press 77 x10 84 x10 91 x8 91 x8 IYT 5 x15 5 x15 7.5 x12 | ||
jones105 | Cube week 5 / Squat ,reps / 14-10-21 | 15-10-2021 @ 15:45 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat 150 x10 160 x8 170 x8 Leg press 210 x15 250 x12 280 x10 310 x10 Seated calf’s 20 x15 30 x12 30 x12 30 x12 | ||
jones105 | Cube week 6 / deadlift reps / 1&-10-21 | 20-10-2021 @ 21:13 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | 14” block pulls 190 x10 210 x8 220 x6 Seated ham curls 50 x12 57 x10 64 x8 64 x8 DB RDLs 25 x12 30 x10 35 x8 35 x8’ | ||
jones105 | Cube week 6 / speed press/ 19-10-21 | 20-10-2021 @ 21:23 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Strict BB press against red bans Bar weight 40 x2 40 x2 50 x2 50 x2 55 x2 55 x2 Seated DB press 20 x12 25 x10 25 x10 Cable rope press downs 80lbs x10 90lbs x10 100lbs x8 110lbs x8 IYT 5 x12 7.5 x9 7.5 x9 | ||
jones105 | Cube week 6 ,heavy squat | 21-10-2021 @ 15:55 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat with reverse purple bands loose,tension kicks in about 3/4 in the way down 180 x2 200 x2 210 x2 No bands 180 x3 Hack squat - weight not including the machine 80 x12 100 x10 120 x8 120 x10 Leg extensions / 50X0 43 x12 50 x10 57 x10 64 x8 | ||
jones105 | Chest & Tristan we | 23-10-2021 @ 20:42 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench 80 x5 90 x3 100 x2 85 x5 95 x3 105 x2 Seated chest press 60X1 50 x10 57 x10 64 x10 Pec dec 30 x10 30 x10 30 x10 Ever head trine extensions 27 x12 32 x10 34.5 x8 Cable kick backs 20 x8 20 x10 20 x10 | ||
jones105 | Moving / conditioning | 23-10-2021 @ 21:03 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Frame 15m + 15m 160 x30m 180 x30m 180 x30m 180 x30m 180 x30m Sled push / pull 15m + 15m 130 x30m 130 x30m 150 x30m 150 x30m 150 x30m 90s rest between runs Ski-erg 20/10 x6 rounds | ||
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