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jon1234

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jon1234Icon20.8.1420-08-2014 @ 06:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon22.8.1422-08-2014 @ 06:30 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon26.8.1426-08-2014 @ 06:51 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon27.8.1427-08-2014 @ 06:11 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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..
jon1234Icon29.8.1429-08-2014 @ 06:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon30.8.1430-08-2014 @ 12:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon31.8.1431-08-2014 @ 05:56 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon9.2.1402-09-2014 @ 06:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon3.9.1403-09-2014 @ 06:14 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon5.9.1405-09-2014 @ 06:28 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon6.9.1406-09-2014 @ 04:55 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon9.9.1409-09-2014 @ 06:51 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon10.9.1410-09-2014 @ 06:53 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon12.9.1412-09-2014 @ 06:48 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon13.9.1413-09-2014 @ 03:53 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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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