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jones105 | Cube week 9 / heavy squat | 13-11-2021 @ 01:31 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | 180 x2 Wraps & belt 200 x2 220 x1 240 x1 Just belt 180 x3 160 x5 Forward facing hack squats 80 x12 140 x10 160 x8 180 x8 Had to leave sprints ,I’ll get them in tomo possibly | ||
jones105 | Squat /Monday 22-11-21 | 25-11-2021 @ 20:08 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat ,high bar 100 x20 100 x10 100 x10 100 x10 Seated ham curls 50 x12 50 x12 50 x12 50 x12 57 x10 Single leg step ups with dumbbells / 5” box ( starting lower as Iv not done these for a while ) 10 x12 12.5 x10 12.5 x10 Starting a new squat cycle….Started a lil lighter as I wasn’t sure of my 20rep max..Now I can see where I’m at,I can work out the rest. | ||
jones105 | Pressing | 25-11-2021 @ 20:19 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Swiss bar ,neutral grip 50 x7 60 x5 65 x3 55 x7 65 x5 70 x3 Seated machine press 50 x12 57 x10 64 x8 Skull crushers 27 x10 27 x10 27 x10 Side laterals 10 x12 12.5 x10 12.5 x10 Super set with Bent over DB lateral 5 x10 5 x10 5 x10 IYT 2.5 x15 5 x12 5 x12 | ||
jones105 | Squats & deadlift | 25-11-2021 @ 20:23 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat, high bar 105kg x20 105kg x10 105kg x10 10 min EMOM 180kg deadlift x2 RDLs 60 x10 80 x10 100 x10 Two arm DB rows / paused 20 x12 25 x10 25 x10 Was supposed to do speed dead’s but on the heavier squat day,I’ll run EMOM for the first 3 weeks,not too heavy but just to mix things up I feel the 105kg was still a touch too light but I can make up for it next week | ||
jones105 | Speed bench 26/11/12 | 01-12-2021 @ 19:48 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench against red bands 40 x3 50 x3 55 x3 x8 32X0 Incline DB press 17.5 x12 20 x12 25 x10 25 x10 Leg raises off the end of the bench 4 x10 | ||
jones105 | Squat 29/11/12 | 01-12-2021 @ 20:17 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | High bar back squat 110 x15 110 x8 110 x8 110 x8 Ham curls 43 x12 50 x12 57 x10 57 x10 57 x10 DB, Single leg step up 6.5” box 12.5s x12 15s x10 15s x10 Calf press 80 x12 100 x12 140 x12 140 x12 | ||
jones105 | Pressing | 01-12-2021 @ 20:25 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Speed Swiss bar press against red bands 30 x3 30 x3 35 x3 x4 40 x3 x4 Seated DB press neutral grip / no back support 10 x12 12.5 x10 15 x8 IYT raises 5 x12 5 x12 5 x12 Cable crunches 120 x20 150 x15 170 x12 170 x12 | ||
jones105 | Squat 2/12/21 | 07-12-2021 @ 10:16 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 19.06.2022 @ 01:02 AM by jones105 Speed squat + 32kg chains Bar weight 70 x3 70 x3 70 x3 70 x3 70 x3 High bar back squat 120 x15 120 x8 120 x8 DB RDL 20 x12 25 x12 27.5 x10 27.5 x10 | ||
jones105 | Double post | 07-12-2021 @ 10:16 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Post Edited: 19.06.2022 @ 01:01 AM by jones105 ….. | ||
jones105 | Chest | 07-12-2021 @ 10:19 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench 60 x7 80 x5 90 x3 70 x7 85 x5 95 x3 Seated chest machine 50 x12 57 x10 64 x8 Cable kick backs 20lb x12 30lb x10 30lb x10 30lb x10 - 20lb x10 Dip bench leg raises x15 x15 x15 x15 | ||
jones105 | Squat | 07-12-2021 @ 10:24 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | High bar back squat 140 x10 150 x6 150 x6 150 x6 Seated ham curls 36 x12 50 x10 57 x10 64 x8 64 x8 Single leg raises 7.5? box 12.5 x12 17.5 x10 17.5 x10 Sprints 20 on/10 rest 12.5 12.5 13.5 13.5 14.5 14.5 | ||
jones105 | Pressing | 07-12-2021 @ 10:28 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Swiss bar,neutral grip 55 x7 60 x5 70 x3 60 x7 70 x5 75 x3 Seated shoulder press 64 x10 77 x10 84 x10 Cable side laterals 20lb x12 30lb x10 30lb x10 30lb x10 Cable crunches 120lb x20 160lb x15 170lb x14 170lb x10 - 150 x10 - 120 x10 | ||
jones105 | Squats 9/12/21 | 10-12-2021 @ 21:21 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Back squat 155 x10 160 x6 160 x6 14” block pulls 190 x3 190 x3 200 x2 200 x2 | ||
jones105 | Speed bench | 10-12-2021 @ 21:29 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Flat bench against red bands 50 x3 50 x3 60 x3 60 x3 60 x3 60 x3 60 x3 60 x3 41X0 Incline DB press 20 x12 25 x12 30 x10 30 x10 Rope press downs 70lbs x10 80lbs x10 90lbs x10 DB kickbacks 5 x12 7.5 x10 10 x10 | ||
jones105 | Zercher squats,grip & back | 11-12-2021 @ 19:25 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Zercher squats 30 x10 50 x8 70 x5 75 x5 75 x5 Farmers holds 70 x60s 90 x50s 90 x50s - add straps 30s SG Pendley rows off 6” blocks 70 x3 70 x3 70 x3 Single arm DB rows 20 x12 25 x10 27.5 x10 CG pull downs 120lb x12 150lb x10 180lb x8 2secs pause Preacher curls 14 x10 23 x10 23 x10 - 14 x10 Want to start being moving back into training but rain stopped me doing farmers walks so I settled for holds.. Saturdays I will be adding sack and or farmers runs. | ||
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