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jon1234 | 20.8.14 | 20-08-2014 @ 06:15 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 7 day 3 Dead 125 x 1 140 x 1 155 x 1 170 x 1 185 x 1 205 x 1 all fine no dramas OHP 75 x 3 80 x 1 85 x 1 90 x f 85 felt ok so thought maybe 90 was there haha no stuck same place curls and david horne grips routine while doing Bench 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 105 x 2 eh feels like ive strained a pec now | ||

jon1234 | 22.8.14 | 22-08-2014 @ 06:30 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS Wk 7 day 3 Squat 145 x 2 w 5 x fatgrips pullups 145 x 2 w 5 x fatgrips pullups 145 x 2 w 5 x fatgrips pullups 145 x 2 w 5 x fatgrips pullups 145 x 2 w 5 x fatgrips pullups 145 x 2 w 5 x fatgrips pullups OHP 75 x 5 80 x 3 85 x 1 90 x f bounced this around at t bottom david horne grip routine to finish | ||

jon1234 | 26.8.14 | 26-08-2014 @ 06:51 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 8 day 1 had two gym sessions from last update but boxing not wieght related. Bench 60 x 1 70 x 1 80 x 1 90 x 1 100 x 1 110 x 1 120 x 1 130 x 1 kind of banged into the supports at lockout OHP 55 x 1 60 x 1 70 x 1 75 x 1 80 x 1 85 x 1 90 x f again same place.. Bench pin press/lockouts 120 x 1 set about 2 inches off chest 130 x 1 120 x 1 set about 1ft off chest 130 x 1 130 feeling really heavy, i think my boxing sessions sapped some strength... david horne grip routine and then curl-bro machine | ||

jon1234 | 27.8.14 | 27-08-2014 @ 06:11 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 8 day 2 Squats 90 x 1 120 x 1 140 x 1 160 x 1 180 x f kind of mad i missed this i felt weak today from 120 x 1 i knew i didnt have t strength Bench 110 x 2 110 x 2 110 x 2 110 x 3 110 x 3 110 x 2 these felt fine, threw in a couple triples OHP 70 x 1 75 x 1 80 x 1 85 x 1 well all in all feel like ive got stronger on this 1st cycle of DFOS, kind of disappointed not to make any PBs..maybe the answer is just run it again.. | ||

jon1234 | 29.8.14 | 29-08-2014 @ 06:15 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 8 day 3 Dead 70 x 5 90 x 1 120 x 1 140 x 1 160 x 1 180 x 1 200 x 1 210 x 1 215 x f ugh so close i got it halfway but it got stuck there and i didnt want to pop a disc.. its close tho..220 can't be that far. Squat 145 x 2 then 15 finger curl w 38.5kg 145 x 2 then 15 finger curl w 38.5kg 145 x 2 then 15 finger curl w 38.5kg 145 x 2 then 15 finger curl w 38.5kg 145 x 2 then 15 finger curl w 38.5kg 145 x 2 then 15 finger curl w 38.5kg these felt heavy squats always go s**t when deads feel good and vice versa.. david horne routine then curl bro machine, had a laugh with an old guy about man utd..happy days | ||

jon1234 | 30.8.14 | 30-08-2014 @ 12:09 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Squat 145 x 2 + 5 pullups 145 x 2 + 5 pullups 145 x 2 + 5 pullups 145 x 2 + 5 pullups 145 x 2 + 5 pullups 145 x 2 + 5 pullups Heavy bag/double end bag 10 x 3mins | ||

jon1234 | 31.8.14 | 31-08-2014 @ 05:56 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Last day of 1st cycle DFOS Bench 100 x 2 105 x 2 110 x 2 115 x 2 117.5 x 2 117.5 x 2 117.5 x 2 117.5 x 2 115 x 2 110 x 2 felt strong for these, so added weight from 105, i found a wider grip makes them easier too.. heavy bag & double end bag 7 x 5min rounds | ||

jon1234 | 9.2.14 | 02-09-2014 @ 06:32 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS take 2 Wk 1 day 1 Bench 85 x 5 87.5 x 5 90 x 5 92.5 x 5 95.5 x 5 97.5 x 5 this wider grip malarky seems to be the secret ingredient..i was using really narrow before like just on t textured bit, a few inches wider and bingo feels alot more stable hence hencher lifting. OHP w 15 x 40.8kg finger curls each set 70 x 5 75 x 3 80 x 1 85 x 1 90 x 3 push pressed to top then lowered down 90 x 3 same 90 x 3 same 70 x 5 70 x 5 BO Rows on box 70 x 8 75 x 8 80 x 6 85 x 6 hornes grip routine..so yeh just ploughing on w DFOS, no doubt will stall and fail some but as long as t heavy doubles are going up i'm bound to get some PBs soon....right? 7 | ||

jon1234 | 3.9.14 | 03-09-2014 @ 06:14 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 1 day 2 Squats 70 x 5 100 x 5 115 x 5 117.5 x 5 120 x 5 122.5 x 5 125 x 5 127.5 x 5 130 x 5 132.5 x 5 The effort due to volume of these brought home to me how weak my squat really is.. I think i squat abit too narrow feel it in my lower back..ive plugged in 190 in t DFOS spreadsheet, when i fail out i'll rack it back to 180 or 185. Just didnt want to do t exact routine all over again w no progress. OHP 60 x 5 w 5 pullups 65 x 5 w 5 pullups 67.5 x 5 w 5 pullups 60 x 5 w 5 pullups felt abit weak on these today david horne routine w 40.8kg bb | ||

jon1234 | 5.9.14 | 05-09-2014 @ 06:28 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 1 day 3 Dead 70 x 5 doh 100 x 5 doh 120 x 5 132.5 x 5 137.5 x 5 142.5 x 5 147.5 x 5 152.5 x 5 155 x 5 lower back still really sore from squats so found these unreasonably hard. Bench 70 x 2 100 x 2 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 i think its not that im stronger just my leverage has improved since im using wider grip. before i was effectively going up to 120 with a close grip meh | ||

jon1234 | 6.9.14 | 06-09-2014 @ 04:55 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 1 day 4 Squats 90 x 2 120 x 2 140 x 2 152.5 x 2 152.5 x 2 152.5 x 2 152.5 x 2 152.5 x 2 152.5 x 2 160 x 1 these felt thick, solid, tight etc boxing 8 x 5min rounds heavy bag/double end bag | ||

jon1234 | 9.9.14 | 09-09-2014 @ 06:51 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 2 day 1 Bench 60 x 5 w fatgrips 85 x 5 w fg 90 x 5 w fg 95 x 5 w fg 100 x 5 w fg 105 x 5 these all went up nice and quick with a little pause at t bottom rack pulls 50 x 5 thumbless fatgrips 55 x 5 thumbless fatgrips 60 x 5 thumbless fatgrips 65 x 5 thumbless fatgrips 70 x 5 fatgrips 75 x 5 doh thumbless 80 x 5 doh thumbless 80 x 5 doh tumbless mixed in some plate pinching w 3 x 5kg plates, they make an almighty racket when my grip slips tho. on t advice of mr savage giving these a go. OHP 70 x 5 75 x 5 some wrist curls and bro curl machine | ||

jon1234 | 10.9.14 | 10-09-2014 @ 06:53 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS wk 2 day 2 Squat 5 x 70 5 x 90 5 x 115 5 x 120 5 x 125 5 x 130 5 x 135 5 x 140 5 x 145 top set was supposed to be 142.5 but was feeling pretty tough OHP 5 x 70 3 x 75 did some thumbless fat grips 70kg dead holds and assorted static holds 3 sets of 10 x rev finger curl 40.8kg 10 x wrist curl 40.8kg 10 x rev wrist curl 20.4kg then fat grip seated row machine 3 x 10reps i think these are really going to help w t thumbless deading | ||

jon1234 | 12.9.14 | 12-09-2014 @ 06:48 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS Wk 2 day 3 Dead 70 x 5 doh 90 x 5 doh 120 x 3 132.5 x 5 140 x 5 147.5 x 5 155 x 5 162.5 x 5 165 x 5 went up nice and fast did some fatgrips static holds with 75-80kg, some 20kg plate pinches with 2x10kg plates and some fatgrip cable rows up to 30kg | ||

jon1234 | 13.9.14 | 13-09-2014 @ 03:53 | |

Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | DFOS Wk 2 day 4 Squat 70 x 5 90 x 2 120 x 2 140 x 2 152.5 x 2 152.5 x 2 152.5 x 2 152.5 x 2 152.5 x 2 152.5 x 2 went up ok put didnt feel that light Bench 60 x 5 90 x 5 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 112.5 x 2 felt ok but again didnt go up that quick Boxing heavy bag and double end bag 10 x 3mins | ||

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