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jon1234

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jon1234		jon1234	13-11-2013 @ 01:52
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Post Edited: 13.11.2013 @ 02:37 AM by jon1234 140bench, 200sq, 220 dead is the dream. Started out on 5x5 now been doing 5/3/1 but not taking it that seriously. current 1rm/pb sq170 dead190, bench120 Carrying on with 5/3/1 but adding in some grip work/accessory stuff for my pipecleaner forearms and calves. Thought I might as well add in my stuff yesterday to kick this off Front Squats with 5 rep fat grip pullups between sets 5 x 50 5 x 70 5 x 80 5 x 100 5 x 120 2 x 130 OHP with 6 rep fat grip pullups between 5 x 40 5 x 50 5 x 60 5 x 70
jon1234		14.11.13	14-11-2013 @ 08:50
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Deads 100 x 5 125 x 5 145 x 5 165 x 5 120 x 10 120 x 10 No belt or wraps, grip is definate weak link Ohp 70 x 5 75 x 5 80 x 2 70 x 5 5 x 10reps db curls and some wrist rolling
jon1234		14.11.13	14-11-2013 @ 08:50
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Post Edited: 14.11.2013 @ 08:53 AM by jon1234 Dp
Luuuuuukey		...	14-11-2013 @ 09:21
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	I used to have issues with my grip. High rep shrugs or DB rows, basically anything where you have to keep hold of something for a while worked well for me.
jon1234		16.11.13	16-11-2013 @ 01:49
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Yeh I've been working some Kroc/Croc rows in now and then and theyre def helping as are the fat grips. Bench 60 x 5 w fat grip 80 x 5 w fat grip 95 x 5 w fat grip 115 x 5 90 x 10 w fat grip then 75 x 10 row 90 x 10 w fat grip then 75 x 10 row 70 x 10 w fat grip then 75 x 10 row 70 x 10 w fat grip then 75 x 10 row 18kg ez bar curl with fat grip 3 x 10 rows felt heavy and pretty bad form no doubt esp last set, happy w bench even tho was touch and go reps, with no spotter i dont really want to pause at the bottom though. Wailed away on the punch bag for about 30mins as finisher.
jon1234		17.11.13	17-11-2013 @ 04:21
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	40kg bb curls x 10 + 36kg db croc rows x 10 40kg bb curls x 10 + 38.5kg db croc rows x 10 43kg bb curls x 10 + 38.5kg db croc rows x 10 45kg bb curls x 10 + 38.5kg db croc rows x 10 18kg ez bar pronated curls w fat grips x 10 20kg ez bar pronated curls w fat grips x 10 22.5kg ez bar pronated curls w fat grips x 10 25kg ez bar pronated curls w fat grips x 10 7 fat bar pullup + 15 x calf raises + 80kg bb fat grip holds for 1min 7 fat bar pullup + 15 x calf raises + 80kg bb fat grip holds for 1min 7 fat bar pullup + 15 x calf raises + 80kg bb fat grip holds for 1min went on double end bag for 15mins to finish
jon1234		19.11.13	19-11-2013 @ 08:53
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Squat 70 x 5 90 x 5 115 x 5 130 x 5 145 x 5 150 x 5 box 160 x 5 box 70 x 5 front sq 90 x 5 front sq 110 x 5 front sq 120 x 3 front sq
jon1234		20.11.13	20-11-2013 @ 04:08
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	OHP 50kg x 5 60kg x 5 70kg x 5 50kg x 10 Snatches 50kg x 5 60kg x 5 70kg x 5 80kg x 5 90kg x 3 100kg x 1 deficit SLDL 70kg x 10 80kg x 10 80kg x 10 80kg x 10 30mins boxing bag and skipping
jon1234		24.11.13	24-11-2013 @ 03:23
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Dead 5 x 70 5 x 100 5 x 110 3 x 125 3 x 155 3 x 175 Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15 Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15 Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15 Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15 30mins skipping and punch bag
jon1234		26.11.13	26-11-2013 @ 09:15
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Bench 5 x 60 5 x 80 5 x 90 3 x 92.5 3 x 105 3 x 117.5 10 x 80 10 x 80 10 x 80 DB Rows 5 x 10 @38.5 OHP 5 x 10 @50 calf raises 10 x 10
jon1234		27.11.13	27-11-2013 @ 10:26
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Squat 5 x 70 5 x 100 3 x 120 3 x 132.5 3 x 155 10 x 70 front sq Deads 10 x 100 10 x 100 10 x 100 10 x 100 10 x 100 this took ages my deads are pretty weak plus my lower back was caning from yesterdays croc rows.. Curls 3 x 10 @43kg 3 x 10 @43kg 3 x 10 @43kg Tricep pushdowns and face pulls 3 x 10 reps
dannyboy73		...	27-11-2013 @ 10:37
Mask it or Casket !! Member 4600, 8167 posts SQ 240, BP 162.5, DL 255 657.5 kgs @ 90.5kgs UnEq	Nice volume. You will get those target weights in no time
jon1234		30.11.13	30-11-2013 @ 05:29
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Thanks mate. Yeh slowly but surely i'll get there. I think my mistake previously was getting carried away with the max lifts going too low reps with not enough volume so looking to follow the program properly this time. OHP 10 x 40 5 x 50 5 x 52.5 3 x 65 3 x 72.5 3 x 75 1 x 80 ground this out took a good while to get up like in slow motion Bench 10 x 80 fat grips 10 x 80 fat grips 10 x 80 fat grips 10 x 80 10 x 80 last 2 were pretty touch and go bouncey bounce Chinups 10,10,10,5,5,5,5 total 50 4 sets of 10 Face pulls @16 with 10 tri pushdowns@30 Curls 10 x 25 10 x 25 10 x 25 30mins of boxing finisher heavy bag and double end bag.
jon1234		2.12.13	02-12-2013 @ 08:42
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Deads 70 x 5 120 x 5 142.5 x 5 162.5 x 3 182.5 x 3 Was only going for 1 on the last set so happy to get 3 Squats 5 sets of 10 x 85 Some calf raises and curls.
jon1234		4.12.13	04-12-2013 @ 09:14
Member 4925, 835 posts SQ 200, BP 145, DL 210 555.0 kgs @ 95kgs UnEq	Post Edited: 04.12.2013 @ 09:16 AM by jon1234 Bench 60 x 5 90 x 5 97.5 x 5 112.5 x 3 125 x 1 (pb) 100 x 10 Thought i could have got a 2nd at 125 but with no spotter always better to stick to the program rather than risk the roll of shame OHP 40 x 10 50 x 10 50 x 10 40 x 10 40 x 10 Croc rows 5 sets of 10 @ 38.5 3 sets of 10 Curls + 10 skull crushers @ 40.8 3 x 10 tri pushdowns 28.5 20mins boxing finisher

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