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jones105		Heavy upper	31-10-2023 @ 23:21
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Seated pin press / Swiss against red bands 70 x3 75 x3 80 x3 Decline CGBP / 3” block 80 x10 80 x10 80 x10 Barbell power rows 80 x10 80 x10 80 x10 Neutral Grip PD 59 x12 64 x12 71 x12 Over head ez extension 30 x10 30 x10 30 x10 Side bends 20 x15 20 x15 20 x15 Standing cable external rotation 4.5 x20 4.5 x20
jones105		Squat & speed dead’s	02-11-2023 @ 22:17
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat 180 x3 200 x2 205 x1 Speed floor deadlifts + 2 reps bands 100 x2 x4 105 x2 x4 Trap bar DL 115 x10 135 x10 145 x10 Reverse hyper Machine x20 5 x15 10 x15 Laying single leg band ham curls / red band x20 x20 x25
jones105		Log / assistance	04-11-2023 @ 17:36
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log one clean 60 x5 -strict 70 x2 - jerk 80 x2 - jerk 100 x3 - 1 jerk/2 pp 105 x5 - pp Strict 90 x5 90 x5 Close grip pull downs / DB skull crushers 59 x12 - 10 x15 68 x12 - 12.5 x12 81 x12 - 15 x12 93 x12 - 17.5 x10 Wind mills & cable hammers to finish
jones105		Squat / assistance	06-11-2023 @ 17:05
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Fronties / no belt 120 x3 140 x2 160 x3 180 x1 Back squat 180 x3 180 x3 Speed deadlift + 2 red bands each side 100 x2 100 x2 105 x2 105 x2 110 x2 110 x2 Good mornings / rounded back 60 x8 60 x10 60 x10 Ham curls 43 x12 50 x12 57 x10
jones105		Max upper / back & assistance	07-11-2023 @ 23:22
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Seated ,no back support pin press + red bands 60 x3 80 x1 100 x1 Speed reps 50 x2 50 x2 50 x2 50 x2 50 x2 Incline CGBP with 4.5” block 60 x12 80 x10 90 x8 100 x6 Standing strait bar pull downs - over head ez extension 36 x12 - 27 x12 40 x12 - 32 x12 45 x10 - 37 x10 45 x10 - 37 x10 Seated power cable rows with fat grips 54 x12 63 x12 77 x12
jones105		Squats	08-11-2023 @ 23:39
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	SSB from low box/speed work +32kg chain + red bands 77 x2 x2 107 x2 x2 117 x2 x4 Hack plus purple bands 100 x12 120 x10 140 x10 Laying single leg banded ham curls/red band x25 x20 x20 Various tensions,pauses,eccentrics Was supposed to rest but lower body felt g2g…Got 2 full days to rest for Saturdays big sesh…. Last big push on log and deadlift before toning it down a touch
jones105		Log / deadlift	12-11-2023 @ 00:45
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log one clean 65 x5 80 x3 90 x3 100 x1 110 x2 120 x3 Silver dollar deadlift 200 x3 250 x3 300 x1 360 x1 360 x1 Barbell rows 60 x12 80 x10 90 x6 Pulled something in my pec! Cable press downs and cable hammers super sets to finish Don’t think the pec is serious.. Felt it on the silver dollar…Nothing mental now until the 25th…Go in fresh and recovered
jones105		Squat / deadlift	15-11-2023 @ 23:31
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat 100 x3 140 x1 180 x1 Reverse band over warm up 200 x2 220 x2 Belt & sleeves 200 x3 200 x3 200 x3 Speed deadlift against purple bands 90 x2 100 x2 110 x2 120 x2 Laying single leg band ham curls Red / various tension x30 x3
jones105		VSF static beasts 2023 25/11/23	02-12-2023 @ 16:12
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Squat 215 225 235 Log 110 122.5 130 SD deadlift 360 380 410 Total 775kg / 2nd due to giving away 9kg body weight I had 245kg squat and at least 425kg SD but would of needed to be 0.5kg lighter on weigh in as well to nip the win… Over all happy
jones105		Front squat / press	02-12-2023 @ 16:16
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Front squat plus 32mm bands 80 x2 100 x2 100 x2 100 x2 100 x2 100 x2 3 secs eccentric Push press against 32mm bands 50 x2 50 x2 50 x2 50 x2 50 x2 Thick bar cable rows 54 x12 63 x12 81 x12 88 x12 Reverse grip curls 12.5 x12 15 x12 17.5 x10 17.5 x10 Grippers to finish Haven't logged all week as I’ve just been ticking over with speed work, restoration etc etc Same again next week
jones105		3/12/23 - off the cuff sesh	09-12-2023 @ 20:16
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Power cleans plus x2 8kg chains One clean 70 + chains x2 jerks 90 + chains x2 jerks 100 + chains x1 jerks 100 + chains x2 / 1 stick & 1 push press 80kg dbol over shoulder 3 sets of 5 Trap bar deads,raw 135 x5 165 x5 190 x5 Cable crunches to finish
jones105		5/12/23	09-12-2023 @ 20:22
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed Swiss bar + 13mm bands 40 x5 40 x5 40 x5 40 x5 40 x5 Axle floor press 55 x10 65 x10 65 x10 DB skull crushers 15 x12 17.5 x10 20 x8 20 x8 Iso standing trap 3 raise 5 x12 5 x12 5 x12
jones105		6/12/23	09-12-2023 @ 20:26
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	14” block pulls raw 200 x1 220 x1 240 x1 200 x5 200 x5 Anderson squat 125 x5 155 x5 170 x5 Hack squat 100 x8 100 x8 120 x8 Weighted leg raises off a bench 5 x12 5 x12 7.5 x10 7.5 x10
jones105		Front squats/events	09-12-2023 @ 20:38
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Front squat + 32mm bands 120 x3 140 x2 150 x2 Axle - one clean 55 x1 70 x1 90 x1 FTOH 90 x3 Farmers 15+15m 70 x30m 80 x30m 80 x30m Seated fat grip rows 27 x12 36 x12 45 x12 49 x10 / FG off - x10 Wrist roller 5 x2 5 x2 5 x2 5 x2 The wrist roller really humbled me! Put 10kg on there and could hardly move it lol…Big Z used this tool for grip so along with farmers ,pinch grip,grippers I’ll defo keep this in…. Need to turn this grip into a strength !! Just need to be more consistent with added grip work as it can be boring to train,I sometimes f**k it off and just rely on some holds and farmers! As said above,I’ll add some in at the beginning or end of each session as apposed to having a ‘grip day ‘
jones105		12/12/23 deadlift	17-12-2023 @ 01:30
most definatley not an idiot Member 2731, 3589 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	14” raw/raw 200 x1 240 x1 260 x1 220 x5 200 x10 Low box squat + 32mm bands 107 x2 107 x2 107 x2 107 x2 107 x2 Dead stop good mornings + 32mm bands 47 x5 47 x5 47 x5 Ham curls 30 x25 30 x25 30 x25

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