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jon1234

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jon1234Icon...26-06-2018 @ 05:44 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
switching to 3 x 3week waves so 9 week total cycle

wave 1 week 1 day 1
squat 4 x 5 @150 w 8 x curls @45 & 5 chins
trap dead 4 x 5 @150 w 8 x ohp @50
jon1234Icon...27-06-2018 @ 04:11 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 week 1 day 2
bench 4 x 5 @100 w 8 times BOR and 5 x trap dead @100
reverse grip bench 2 x 8 @70 w 6pullups and 10 x trap deads @100
jon1234Icon...28-06-2018 @ 08:36 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 week 1 day 3
trap dead 4 x 5 @140 w 8 x banded fat grip curls
front squats 4 x 5 @75
trap dead 2 x 10 @100
jon1234Icon...03-07-2018 @ 06:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 week 2 day 1
squat 5 x 4 @155 w 10 x curls @50
trap deads 5 x 4 @155 w 8 x ohp @50
jon1234Icon...10-07-2018 @ 01:59 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
posting this from before when sugden was down

wave 1 week 2 day 2
bench 5 x 4 @105 w 8 x banded BOR @105
rev grip bench 5 x 4 @70 w 8 x BB curls
jon1234Icon...10-07-2018 @ 03:08 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 week 2 day 3
trap dead 5 x 4 @145 w 8 x fat grip curls @50
squat 5 x 4 @160
jon1234Icon...13-07-2018 @ 06:23 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 week 3 day 1
bench 5 x 4 @105 w 8 x Banded BOR
squat 5 x 4 @140

wave 1 week 3 day 2
dead 5 x 4 @150 w 8 x fatgrip rev curls @35
squat 5 x 4 @140
bench 3 x 4 @105 w 8 x banded BOR
jon1234Icon...20-07-2018 @ 02:34 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 1
squat 5 x 3 @165
dead 5 x 3 @180 w bands

i did do the other 2 days of wave 1 but forgot to upload
jon1234Icon...20-07-2018 @ 05:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 2
bench 5 x 3 @110 w 8 x banded BOR
bench 5 x 3 w bands @130 set bands abit lower so harder
dead hook grip practice @130 w bands, 1,1,1 ouch
jon1234Icon...22-07-2018 @ 04:56 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 3
bench w reverse bands
5 x 3 @130kg w 10 x fatgrips reverse curls @25kg
jon1234Icon...22-07-2018 @ 06:37 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 3
Squat
5 x 3 @170kg w 10 x fatgrip reverse curls @25kg
jon1234Icon...24-07-2018 @ 04:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 2 day 1
trap dead 5 x 3 @170
squats 5 x 3 @170 w 10 x fatgrip reverse curls @25kg
bench 5 x 3 @115
jon1234Icon...26-07-2018 @ 04:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 2 day 2
bench 5 x 3 @120 w 10 x fatgrip rev curls @25
dead 4 x 2 @170
jon1234Icon...27-07-2018 @ 07:57 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 2 day 3
dead 6 x 2 @160 abit weak here because no chalk
bench 6 x 2 @120 w 5 x BOR w bands
squat 120 x 2, 140 x 2, 150 x 2, 160 x 2
jon1234Icon...07-08-2018 @ 08:06 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 3 day 1
squat 3 x 2 @175
dead x 1 @160,165,175
bench 1 x 2 @120
2 x 6 @120 w bands

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