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Malarky's Training Journal.

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12

malarky1Icon...12-07-2012 @ 15:52 
Member 2661, 19 posts
SQ 215, BP 150, DL 240
605.0 kgs @ 86kgs UnEq		12 July 12

Squats
Set 1-6 172.5 x 5

Deads
Set 1 160 x 3
Set 2 175 x 3
Set 3 190 x 3
Set 4 205 x 3

Front Squats
Set 1 70 x 10
Set 2 100 x 5
Set 3 110 x 5
Set 4 120 x 5
Set 5 125 x 5
Set 6 130 x 5 - Rep PB
malarky1Icon...14-07-2012 @ 14:48 
Member 2661, 19 posts
SQ 215, BP 150, DL 240
605.0 kgs @ 86kgs UnEq		14th July 2012

Push Press
Set 1 70 x 10 - Warm up
Set 2 100 x 5
Set 3 105 x 5
Set 4 110 x 5
Set 5 115 x 1
Set 6 117.5 x 1
Set 7 120 x 1
Set 8 122.5 x Fail
Set 9 100 x 8
Set 10 100 x 8

Cleans
Set 1 70 x 5 - Warm up
Set 2 90 x 3
Set 3 100 x 3
Set 4 105 x 3
Set 5 110 x 1
Set 6 110 x 1
Set 7 110 x Fail
Set 8 92.5 x 12 - Rep PB

Squats
Set 1-6 172.5 x 2

50% Speed Deads - 15 Secs Rest
Set 1 - 10 120 x 2

Dumbell Row - With Straps
1 Set for Max Reps 60kg x 30 on each arm.

Pullups
3 Sets Body weight x 12 Reps
malarky1Icon...16-07-2012 @ 16:35 
Member 2661, 19 posts
SQ 215, BP 150, DL 240
605.0 kgs @ 86kgs UnEq		16 July 2012

Decline Bench
Set 1 130 x 8
Set 2 140 x 5
Set 3 140 x 4

Flat Bench with pause
Set 1 110 x 5
Set 2 120 x 5
Set 3 130 x 3
Set 4 135 x 2 - Rep PB
Set 5 142.5 x 1 - PB

Close Grip Bench
Set 1-3 120 x 5

Incline Dumbell Press
Set 1 50 x 5
Set 2 50 x 5
Set 3 40 x 10

Press ups
2 x 50Reps
malarky1Icon...17-07-2012 @ 16:11 
Member 2661, 19 posts
SQ 215, BP 150, DL 240
605.0 kgs @ 86kgs UnEq		17th July 12

Squats
Set 1-6 172.5 x 6

Front Squats
Set 100 x 5
Set 120 x 3
Set 130 x 3
Set 140 x 1
Set 145 x 1 - PB

Deadlift - Back feeling tight
Set 1 180 x 10

12

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