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jones105		Deadlift / front squats	06-01-2022 @ 22:12
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Isometric pulls against support bars / held for approx 3s Approx 3” off the floor 40 x3 60 x3 60 x3 Floor deadlifts 180 x2 200 x2 220 x2 220 x2 220 x2 Front squats holding straps 90 x3 120 x3 130 x3 Reverse lunge 30 x16 50 x16 60 x16 Fronts squats are shocking atm but with this wrist injury,learning to use straps is guna take some time!
jones105		Pressing	08-01-2022 @ 19:40
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 08.01.2022 @ 19:43 PM by jones105 Dynamic strict press against red bands Bar weight 40kg 10 x3 Just a quick session,usually do this on a Saturday but will do this on a Friday instead….was supposed to add tris but didn’t have time
jones105		Upper back & grip	08-01-2022 @ 19:53
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Axle rows 50 x10 60 x8 70 x6 70 x6 70 x6 Weighted hangs 25kg x40s 30kg x40s 30kg x40s Not max holds CGPD 140lbs x12 160lbs x12 180lbs x12 Paused for 2-3 secs each rep DB shrugs 20 x15 22.5 x12 27.6 x10 Preacher curls 14 x12 18 x10 23 x8 23 x10 Super set with legs raises Body weight x15 2.5kg x10 2.5kg x10 2.5kg x10 Another 3 weeks left then strongman prep starts providing wrist is better …..Back on bpc & tb ….Provided they help I can start moving some decent weight !
jones105		Squat 10-1-12	15-01-2022 @ 16:39
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed squat against purple bands Bar weight 80 x2 90 x2 95 x2 95 x2 Good mornings against red bands 40 x5 50 x5 50 x5 50 x5 Ham curls 36 x15 57 x12 64 x10 64 x10 - 43 x10 Cable crunches 120lbs x15 140lbs x12 160lbs x10 160lbs x10
jones105		Pressing 11-1-12	15-01-2022 @ 16:42
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Swiss bar push press 80 x2 90 x2 95 x2 100 x1 80 x5 Incline DB press 20 x12 25 x12 27.5 x10 Skull crushers 29.5 x10 39.5 x6 39.5 x8 Cable press downs 120lbs x12 140lbs x10 150lbs x8
jones105		Deadlifts 13-1-12	16-01-2022 @ 23:10
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 16.01.2022 @ 23:11 PM by jones105 180 x3 200 x1 220 x1 240 x1 Belt 250 x1 220 x5 Front squats 100 x3 130 x2 150 x1 Left it there as back was tight ! Finished with stretching / mobility work
jones105		Pressing / grip	16-01-2022 @ 23:18
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed pin press against rep bands 40 x2 40 x2 45 x2 45 x2 45 x2 45 x2 Axle rows 40 x12 65 x6 70 x5 75 x5 75 x5 Weighted hangs +25kg - 40s +35kg - 40s +35kg - 38s Body weight 87kg Reverse wrist curls 10 x15 12.5 x15 15 x12
jones105		Front squats	17-01-2022 @ 23:05
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Front squats with straps 120 x2 120 x2 120 x2 120 x2 120 x2 120 x2 Forward facing hack squat 70 x12 100 x12 130 x12 150 x10 Walking lunges 15 x16 20 x16 20 x16 DB RDL 20 x12 30 x8 30 x8
jones105		Pressing 18-1-22	21-01-2022 @ 23:53
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 21.01.2022 @ 23:53 PM by jones105 Speed axle bar pin press against red bands 30 x2 30 x2 35 x2 35 x2 40 x2 40 x2 JM press 25 x10 27.5 x10 27.5 x10 27.5 x10 Seated chest press 50 x10 50 x10 50 x10 Should stab work 6 sets
jones105		Deadlift 20/1/22	21-01-2022 @ 23:58
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Axle speed dead’s + 32kg chains Bar weight 90 x2 90 x2 90 x2 90 x2 90 x2 90 x2 90 x3 Prone bench rows 40 x10 45 x10 45 x10 45 x10 Reverse hypers off a bench BW x12 BW x12 2.5 x10 2.5 x10
jones105		Bench	22-01-2022 @ 00:04
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed bench against red bands 40 x3 40 x3 40 x3 40 x3 40 x3 40 x3 40 x3 40 x3 Seated shoulder press 43 x15 50 x15 57 x12 Cable kickbacks 20lbs x20 40lbs x8 40lbs x8 Ez cable press downs 100 x10 120 x8 120 x8 Super set with Face pulls 30lbs x10 30lbs x10 30lbs x10 Another light session tomo to finish back off week then start the build up slowly !
jones105		Zercher squats / farmers 22/1/22	26-01-2022 @ 20:44
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 26.01.2022 @ 20:58 PM by jones105 Zercher squats 40 x10 50 x8 60 x5 60 x5 Farmers - drop and turn 15m 70 x30m 70 x60m 70 x60m 70 x60m Rope pull downs / gripping the rope 100lb x10 120lb x8 120lb x8 120lb x8 Preacher curls 14 x12 23 x10 23 x10 23 x10
jones105		Press & front squats / 24/1/22	26-01-2022 @ 20:48
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 26.01.2022 @ 21:05 PM by jones105 Sots press - Swiss bar x5 x5 x5 x5 Front squats 120 x2 130 x2 130 x2 100 x5 100 x5 Forward facing hack squats 80 x12 110 x12 140 x12 160 x10 Calf raises 3 x15 Decided to drop the weight on the front squats…it’s not the weight,it’s the positioning and simple need to practise the movement more before increasing the weight!! That’s the plan for the next 2 weeks
jones105		Deadlift	26-01-2022 @ 20:58
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	11” axle deadlift 160 x3 160 x3 160 x3 170 x3 170 x3 170 x3 Good mornings 40 x12 70 x10 90 x8 Ham curls 57 x10 64 x10 64 x10 71 x6 Reverse hypers BW x12 +5kg x12 +7.5kg x12 +10kg x10 DB RDL 25 x10 25 x10 Sprints 20/10 x2 at 12.5 x6 at 13 Abb rollers x2 sets of 10 Light pressing session Friday and light moving on Saturday then 2 weeks heavy phase!
jones105		Pressing	28-01-2022 @ 23:40
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Barbell push press 60 x3 60 x3 60 x3 60 x3 70 x2 70 x2 70 x2 70 x3 Skull crushers 27.5 x12 30 x12 32.5 x10 32.5 x10 Kickbacks 7.5 x12 10 x10 10 x10 IYT raises 5kg x12 5kg x12 5kg x12

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