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jon1234

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jon1234Icon12.1.1412-01-2014 @ 07:45 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
10 x 10 @25kg bb curls alternate with
10 x 10 @25kg skull crushers
jon1234Icon14.1.1414-01-2014 @ 08:28 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Deads
5 x 147.5
167.5 x 3
190 x 1
195 x 1
197.5 x 1
200 x 1
Felt pretty easy at 190 so just kept going.. Felt great to hit 200 at last i feel im getting somewhere.

Squats
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Still had something left so..

Front Squats
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1
If i hadnt already done the normal squats i think id have got 140 ok..Today was a good day. Cool
jon1234Icon16.1.1416-01-2014 @ 09:26 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
70 x 3
100 x 5
115 x 3
127.5 x 1
130 x 1pb

OHP
60 x 10
60 x 10
60 x 10
60 x 8fail
52.5 x 10
was supposed to do 52.5 across but was feeling heroic after the bench pb

db rows 5 sets of 8 @ 45kg
curls 5 sets of 10 @36kg
jon1234Icon20.1.1420-01-2014 @ 09:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
70 x 5
90 x 5
110 x 5

Dead all double overhand
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

ohp
60 x 10
60 x 10

20mins boxing double end bag and heavy bag.. this is probably killing my gainz but i enjoy it.
jon1234Icon22.1.1422-01-2014 @ 09:31 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench w fatgrips
70 x 10 + 10 bent over flys
70 x 10 + 10 bent over flys
70 x 10 + 10 bent over flys
70 x 10 + 10 bent over flys
70 x 10 + 10 bent over flys

fat bar pullups alternating w 140kg calf raises (20)
50 total broken up into sets of 8 and 5

curls and 20mins boxing
jon1234Icon24.1.1424-01-2014 @ 09:05 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Dead all double overhand
70 x 5
90 x 5
100 x 5
120 x 3
135 x 1 almost dropped this as grip was loosening

Squat
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Front squat
70 x 1
90 x 1
100 x 1
120 x 1
130 x 1pb?

curls and boxing to finish
jon1234Icon26.1.1426-01-2014 @ 01:21 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5
70 x 5
90 x 5
100 x 5
110 x 5
115 x 3
120 x 1

OHP
50 x 10 + 5 pullups
50 x 10 + 5 pullups
50 x 10 + 5 pullups
50 x 10 + 5 pullups
50 x 10 + 5 pullups

curls and 20mins boxing finisher
jon1234Icon29.1.1428-01-2014 @ 09:04 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squats
70 x 5
100 x 5
120 x 5
135 x 5
155 x 5
ugly form on the last 2 reps of the last set kind of fell forward too much but the weight went up so im counting it

Deads
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
this was flipping hard

3 sets of 10 reps curls and skull crushers
jon1234Icon30.1.1430-01-2014 @ 09:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
OHP
60 x 5
65 x 5
72.5 x 5

Bench
90 x 10 w 10 rear delt raises
90 x 10 w 10 rear delt raises
90 x 10 w 10 rear delt raises
90 x 8fail ugh again
80 x 10 w 10 rear delt raises

thick bar pullups
50 total
20kg curls
50 total

felt weak and tired today, not enough sleep i think.
jon1234Icon1.2.1430-01-2014 @ 09:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 01.02.2014 @ 03:27 AM by jon1234
Dead
70 x 5
100 x 5
130 x 5
150 x 5
170 x 5
no dramas

Squats
130 x 8 felt way too heavy stupid to bump it up so much..
120 x 5 no way was getting 10 for 5 sets so did box squats really slow focusing on technique..

Box Squats
70 x 10
90 x 10
110 x 10
120 x 10
Kind of pissed off w myself seems like 1 step forward 2 back, I can't explain the strength differences day to day..prob from trying to force progress too quick.

Curls and skull crushers 3 x 10 @30kg

30mins heavy bag boxing..
jon1234Icon3.2.1203-02-2014 @ 09:17 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5
90 x 5
102.5 x 5
115 x 5
got all these without too much drama

OHP
52.5 x 10 + 20kg plate curl x 10
52.5 x 10 + 20kg plate curl x 10
52.5 x 10 + 20kg plate curl x 10
52.5 x 8fail +20kg plate curl x 10 failed to get to 10 OHP which was kind of weird as it didnt feel that heavy for the 1st 5 reps
52.5 x 7fail +20kg plate curl x 10

10 x Barbell rows + 10 x SLDL @ 50kg
10 x Barbell rows + 10 x SLDL @ 60kg
10 x Barbell rows + 10 x SLDL @ 70kg

felt warm after these and did 8 x 70kg OHP almost 20kg over the weight i had failed to get 7 with earlier...hmmm maybe not warmed up enough?

20mins double end bag
jon1234Icon5.2.1405-02-2014 @ 08:39 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
5 x 70
5 x 100
3 x 127.5
3 x 145
3 x 162.5
these felt ok, concentrating on forcing my knees out which stops me falling fwd.

Deads
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135
ugh these spin me out last two set were a grind.

db and bb curls 5 sets of 10
jon1234Icon7.2.1407-02-2014 @ 09:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 07.02.2014 @ 09:11 AM by jon1234
Racks were being hogged so had to do assistance first

Bench
90 x 10
90 x 10
90 x 10
90 x 10
90 x 9f urgh failed on the last rep

OHP
40 x 3
60 x 3
70 x 3
77.5 x 2f failed on last rep..

Well im stalling left right and centre now think i'll carry on failing all over the place for the next 5/3/1 week to finish the cycle then after rest week reset 2.5 down across everything..

fat bar pullup + 20kg plate curl
50 total each

20mins heavy bag
jon1234Icon13.2.1413-02-2014 @ 09:13 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Well have been away on work trip so no training, s**t food and lots of cheap booze. BW dropped to 93kg.

Bench
60 x 3
95 x 3
110 x 3
122.5 x 1f fail

OHP
52.5 x 10
52.5 x 10
52.5 x 10
52.5 x 10
52.5 x 7f

4 sets of SLDL x 10 + BB Row x 10 @ 60kg

So yeh i think when you stall u take off 10kg and reset..deload next week then back to it.
jon1234Icon14.2.1414-02-2014 @ 10:42 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
So seeing as i'm doing a reset on 5/3/1 thought id try a few sessions of the upper body routine in the general bulls**t section.

Fat bar pullup 8,8,7,7,6,6,5 alternating with
10 x Front Box Squat @50,60,65,70,75,80,90

DB rows sets of 10 up to 38kg
BB Curls up to 36kg

lying DB curls 5 sets of 10 @15kg each

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