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Mastering the Deathlift

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Uncle_Willy		...	04-12-2014 @ 14:41
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Strict press 10xbar 5x5x65 Bench 6x2x75 Seated dB press 10x20, 8x26, 8x30 Lat pull down 3x10 light Pull over 3x8 Cable fly 3x15 Dip machine 3x8 Arnold press 2x10 light Hammer curl 3x8 Went a bit mad there with accessory's I think
Uncle_Willy		...	05-12-2014 @ 13:34
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Post Edited: 05.12.2014 @ 13:35 PM by Uncle_Willy Deadlifts 3x70 2x110 2x150 2x180 - felt slow 2x200 1x200 slow as f**k, feeling beat up so dropped the weight and did some speed pulls 8x2x130 Sldl 4x5x110 Pendlay rows 3x8 Shrugs 3x8 Hyperextension s 3x8 Leg raises 3x8 Wood cutters 3x8 10 mins hiit on cross trainer I think the squats on Wednesday took too much out of me to deadlift heavy plan was to hit some doubles around 200 but I may need to rework my training days so I'm recovered for deadlifts
Uncle_Willy		...	08-12-2014 @ 13:44
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Had a few days off Bench 10x bar 5x60 5x5x80 Strict press 6x2x60 Pendlay row 3x8 Seated dB press 8x28, 2x5x34 Assisted pull ups 8,5 Cable fly 15,15,13 Dip machine 2x15 light Hammer curls 12,8,7 Hit on cross trainer 12 mins 10 main incline walking
Uncle_Willy		...	10-12-2014 @ 13:38
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Felt good today so thought I would test my Max on squat Sqwaaats 5xbar 5x60 3x100 3x140 1x160 1x180 - equal beltless pb Belt on 1x200- easy 1x220- slight sticking point but definitely more there 3x180 5x140 Front squats 5x60 3x80 3x100 3x120 equal rep pb Not done these for a while so happy with that, I'm going to push my Max on these soon Sit ups on incline 3x8 Leg ext single leg 2x8 Leg curl 2x8 Back raise 3x8
Uncle_Willy		...	12-12-2014 @ 14:38
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Strict press 2x10xbar 4x50 4x4x70 some sort of repset pb. This felt easier than last weeks 5x5 set Btn press 2x8x50 Lat pull down 3x10, 1x8 Underhand lat pull down 2x10 DB press 3x12x20 Dip machine 2x12 (light) Upright rows 3x10 Tri & bicep superset x3 20 mins cardio
Uncle_Willy		...	13-12-2014 @ 16:21
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Deadlifts 5x70 3x70 2x110 2x150 8x2x180 Sldl 3x5x110 Doh holds 110 x3 sets Wrist curls 3x8 Leg press 3x8x200 Back raise 2x8 Leg raise 2x8
Uncle_Willy		...	17-12-2014 @ 13:48
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Monday Bench 10xbar 5x60 4x4x85 Squat 10xbar 5x70 8x2x110 Messed about with foot position and bar placement may be something to try out next heavy session Dip Machine 15,12,10 Chest supported row 3x10 Today Strict press 2x10xbar 5x40 4x60 3x3x72.5 2x8x60 Seated machine press 3x10x50 Lat pull down 3x10 Upright row 3x10 DB press 2x15 Rear felt fly 2x12 Lateral raise 2x10 Cable fly 3x15 20 mins cardio
Uncle_Willy		...	20-12-2014 @ 15:02
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Thursday - did some sldl, rows and back work nothing noteworthy Today Deadlifts 3x70 3x110 2x150 2x190 2x220 5x180 Rack pulls beltless 8x70 8x110 3x6x150 Shrugs 3x10x110 Dead holds doh 3x110 x 20 count Wrist curls 3x8 Hammer curls 12,10,8 Preacher curl 3x10 Calf raises 18,15,5,15,drop set Bit of cardio
Uncle_Willy		...	22-12-2014 @ 14:50
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Squats 8xbar 5x60 3x100 2x130 put belt on 8x2x150 3x5x100 Sldl 3x5x100 Leg ext 15,12,12 Leg curl 2x12 Tired from work so not too bad a session
Uncle_Willy		...	24-12-2014 @ 13:09
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Strict press (clean from floor) 10xbar 8x40 5x60 3x75 2x80 1x85 1x90 equal previous pb Fx95 10x60 7x60 Bench 8x50 3x5x70 Incline bench 2x8x40 Bb row 3x10x60 Upright row 2x10x40 Lat pull down 3x10 Hammer curls 3x10 Happy with that. Let the Xmas binge eating commence
Uncle_Willy		...	27-12-2014 @ 14:56
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Front squats 10xbar 6x60 3x80 3x100 2x120 1x130 felt easy 1x140 1x150 5kg pb 1x155 then another pb 2x130 5x110 rep pb i think Rack pulls 8x60 5x100 3x140 3x180 2x200 2x8x140 Bench no wrist wraps 10xbar 5x50 5x70 3x1x90 Bb rows 3x10x60 Pull over machine 3x8 Cable fly 15,15,11 Dip machine 2x8
Uncle_Willy		...	28-12-2014 @ 17:57
Member 2770, 232 posts SQ 240, BP 165, DL 300 705.0 kgs @ 142kgs UnEq	Seated smith machine press 8x20 5x40 3x3x60 Benc 8x50 5x80 1x100 paused 1x110 paused 1x120 paused - equal pb Didn't go heavier because of no spotter Hammer curls 3x6 Assisted pull ups 3x6 Bit of cardio to finish

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