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jon1234

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jon1234Icon...09-08-2018 @ 03:26 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 3 day 2
dead 3 x 2 @180 w reverse bands
dead 3 x 2 @170 its weird doing t reverse bands first seems to give me abit more explosive strenght
bench 3 x 3 @130 w bands
bench 3 x 2 @120
jon1234Icon...13-08-2018 @ 03:59 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 1 day 1
squat 6 x 3 @140 w 8 x 50kg fatgrip curls
dead 6 x 3 @150
bench 6 x 3 @105
jon1234Icon...17-08-2018 @ 07:59 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 17.08.2018 @ 07:59 AM by jon1234
wave 3 wk 1 day 2
dead 6 x 3 @150
bench 6 x 3 @105

wave 3 wk 1 day 3
squat 6 x 3 @140
squat 6 x 3 @150 w reverse bands
6 x 10 x fat grip curl bar ohp @50kg
bench 6 x 3 @120 w reverse bands
jon1234Icon...21-08-2018 @ 02:07 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 2 day 1
Squat 6 x 2 @135 w 10 x band face pulls
Dead 6 x 2 @145 w 6 x 8 OHP @60
Bench 6 x 2 @100 w 6 x 2 Banded BOR
curls 6 x 10 @50
jon1234Icon...23-08-2018 @ 02:04 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 2 day 2
Squat 6 x 2 @135 w 10 x band face pulls
Dead 6 x 2 @145 w 6 x 8 OHP @60
Bench 4 x 2 @100
jon1234Icon...23-08-2018 @ 03:28 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 2 day 3
bench 6 x 2 @100
banded reverse rows 6 x 2 @100
bench w reverse bands 8 x 3 @120
banded reverse rows 8 x 3 @120
squat w reverse bands 3 x 3 @150
fat grip curls 3 x 8 @55 w wrist roller
jon1234Icon...28-08-2018 @ 10:29 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 3 day 1
squat 5 x 3 @130
dead 5 x 3 @140
bench 5 x 3 @100
jon1234Icon...30-08-2018 @ 04:41 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 3 day 2
bench 5 x 3 @100 w 15kg wrist rolls and 8 x fatgrips curls w50kg
dead 5 x 3 @140 w 10 x band facepulls
jon1234Icon...31-08-2018 @ 03:23 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 3 wk 3 day 3
squat 5 x 3 @130
step ups 5 x 10 @70 per leg these actually really good, never tried them before as im paranoid about tweaking my knees but think these wld be great for knee stabilisation
step ups 3 x 8 @80
step ups 1 x 8 @90
step ups 1 x 8 @100
jon1234Icon...04-09-2018 @ 07:07 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 1
squat 4 x 5 @160 w 8 x fat grip reverse curls
dead 4 x 5 @160 these were tough till u put my feet closer together as i remembered from oxmans dead tips on his youtube. technique is everything really.
floor press 4 x 5 @107.5
jon1234Icon...06-09-2018 @ 11:04 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 2
Bench 4 x 5 @107.5 w 8 x banded BOR
OHP 4 x 8 @50
Flys 4 x 8 @10kg each
Close grip bench 3 x 8 @90
chinups 3 x 8
jon1234Icon...07-09-2018 @ 07:59 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 week 1 day 3
deficit dead 4 x 5 @130
barbell hip thrusts 2 x 5 @100 had to give these up not enough room but i can see how these isolate the glutes really well
front squats 1 x 5 @90 almost passed out from bar crushing my windpipe so moving swiftly on
4 x 10 step ups per leg @90
jon1234Icon...11-09-2018 @ 03:34 
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 @165 w 10 x fatgrip rev curls @35
deads 5 x 4 @165 w
bench 6 x 2 @115 w 20kg wrist rolls
jon1234Icon...13-09-2018 @ 06:34 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 2
bench 5 x 4 @110 w 8 x banded BOR @110
flys 5 x 8 @10kg per arm w fatgrip rev curls @20
OHP 5 x 4 @50 w 8 x BB curls @45
jon1234Icon...18-09-2018 @ 03:11 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 3
dead 8 x 2 @165 couldnt grip t deads to do 5 x 4 @165 chalk wld be nice
squat 5 x 4 @165

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