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Simeon		...	11-12-2011 @ 14:11
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Squats - worked up to 2x4x160 was gonna do loads of more volume on squats but I weirdly hyperextended or something which hurt my back. Hopefully it's nothing serious. Dumbbell press - up to 1x6x65, 4x8x25 Chest supported row - 3x12x60 Leg extensions Rope pushdowns
Simeon		...	15-12-2011 @ 12:42
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Dumbbell press - 5x3x70, 2x10x50 Leg press - 5x4x340, 3x12x200 Chest supported row - 12x100, 2x6x120, 2x6x100 Flyes - 3x12x40 Elbows out extensions - 2x4x40, 3x10x30
Simeon		...	27-12-2011 @ 13:26
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Did back rehab and abs, so loads of back raises, decline situps, pull-throughs and leg raises. dumbbell shoulder - 10x65, 6x65
Simeon		...	03-01-2012 @ 15:19
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Bench press - 1x5x70, 2x4x80, 2x3x95, 5x3x108 last set was paused Leg press - 1x5x200, 1x4x240, 2x3x280, 5x3x320 possibly a little easy Pullups - 5x3x10 Back raises - 5x5x30 Bench press - 1x5x70, 1x5x80, 5x5x95 Dumbbell overhead - 8x60, 7x60, 5x60 Weighted situps with 20kg plate
Simeon		...	17-03-2012 @ 18:41
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	SLDL - 10x1x200 DL - 10x1x200 wtf
Simeon		...	23-03-2012 @ 14:45
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Frontie - 5x1x140 Paused Frontie - 3x1x100, 3x1x110, 1x1x120 Bench - 1xFx125 (line was all wrong, 3x1x125, 4x1x100 - speed work some other crap Will stay on 140 for fronties and 125 for bench for another session i think.
Simeon		...	15-06-2012 @ 22:45
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Squat - 1x20x20, 1x5x100, 1x5x110, 1x5x120, 1x5x130, BELT ON 5x5x140 Strict press - 1x15x20, 1x5x40, 1x5x50, 1x5x60, 2x3x70, 2x5x60, 2x5x50 wtf?? possible still f**ked from floor press on wed Pendlay dumbbell row (paused) 1x8x20, 4x8x30 Abs
Simeon		10s	18-06-2012 @ 22:15
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 15.07.2012 @ 12:15 PM by Simeon The start of the 10,8,5,3,1 progression Squat (beltless) - 1x20x20, 1x10x100, 1x10x120, 1x6x120, 1x10x100 Cont clean + press/jerk/whatever - 1x5x40, 1x5x60, 3x10x70 Frame carry - 2x40, 2x80, 4x110, 4x140, 2x140 one length of gym = one "set" Abs Incline - 1x10x40, 1x10x60, 1x8x75, 1x10x70, 1x6x70, 1x4x60
Simeon		10s	21-06-2012 @ 00:32
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 15.07.2012 @ 12:18 PM by Simeon 18" deadlift (beltless) - 1x6x100, 1x10x120, 1x10x150, 1x10x170, 1x10x160, 1x9x160 Clean pulls - 2x3x150, 2x3x110 Snatch pulls - 2x3x110 Floor press - 1x10x80, 2x10x70??, 1x20x50 Dumbbell snatch - 30,36,40,44 Dumbbell jerk - 44,46,48,50 Dumbbell row (strict) - 3x10x30 Abs
Simeon		10s	22-06-2012 @ 21:39
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 15.07.2012 @ 12:21 PM by Simeon Squat (beltless) 1x20x20, 1x6x60, 1x10x100, 1x10x110, 3x10x120 Incline bench - 1x10x60 Left it here, felt kind of ill
Simeon		8s	04-07-2012 @ 14:24
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 15.07.2012 @ 12:13 PM by Simeon Deadlift (beltless) - 1x8x110, 1x8x150, 2x8x170 Bench press (pinky on rings) - 1x8x60, 1x5x70, 1x5x80, 2x8x90, 1x6x80 New bench grip felt much better - felt I was more able to activate chest and triceps Slingshot close grip - 2x8x60 Halting close grip - 1x4x60 Front squat holds - 110x25s, 2x25sx130, 1x10x130, 1x25sx110 Pullups - 8xbw, 5xbw, 5xbw bla bla bla
Simeon		8s	06-07-2012 @ 20:38
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 15.07.2012 @ 12:23 PM by Simeon Squat (beltless) - 1x15x20, 1x7x100, 1x5x110, 1x5x120, 1x8x130 my knee hurt a bit (i think it was from squatting too fast on the warm up) so I decided to work on me speed a bit after this High bar - 4x3x100 Low incline smith - 1x8x60, 1x8x70, 1x8x80, 2x8x70 Smith shoulder press - 3x8x60 Barbell row - 3x8x80 Snatch grip shrug - 3x8x80 Abs
Simeon		5s	10-07-2012 @ 21:02
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 15.07.2012 @ 12:11 PM by Simeon Squat - 1x5x60, 1x5x100, 1x5x120, 1x5x130, 1x5x145 Bench - 1x5x60, 1x5x70, 1x5x80, 1x5x90 shoulder twinge, had to stop. LATER Dumbell rows - up to 3x5x37.5 Pullovers - 3x11x27.5 shrugs, curls, rear flyes, bla bla bla
Simeon		5s	11-07-2012 @ 14:17
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Post Edited: 13.07.2012 @ 21:45 PM by Simeon Was meant to be doing events, but Martin is a mong so... Strict press - up to 5x70?? or something??? Deadlift (beltless) - 1x5x100, 1x5x140, 1x3x160 Sumo (beltless) - 1x5x160, 1x4x180 Front squat holds - 1x20sx100, 3x20sx120, 1x10sx160 Chest supported rows - up to 5x80 Shrugs of some sort slingshot cgpb - up to 3x5x90 rear delt flyes
Simeon		5s	13-07-2012 @ 21:45
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260 605.0 kgs @ 95kgs UnEq	Squat (beltless)- 1x15x20, 1x5x60, 1x5x100, 1x5x120, 1x5x140, 1x4x150(failed 5th) 1x2x150 Music turned of mid set, which through me off and I missed 5th rep. Ah well... Front squat holds - 1x15sx100, 1x15sx120, 3x15sx140 Incline smith bench - 1x5x60, 1x5x80, 1x5x90, 3x5x90 Seated smith press - 1x5x70, 2x5x80 Pullups (each rep from standing) 4x5xBW Machine high rows

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