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jon1234 | ![]() | ... | 19-09-2018 @ 05:51 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wave 1 week 3 day 1 bench 5 x 4 @110 w 5 x 4 BOR 110 5 x 8 flys w 15 x facepulls squat 5 x 4 @150 | ||
jon1234 | ![]() | ... | 25-09-2018 @ 02:15 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wave 1 week 3 day 3 squat 5 x 4 @150 w 10 x fatgrip rev curls @35 steps ups x 10 per leg @100 x 10 per leg @110 | ||
jon1234 | ![]() | ... | 25-09-2018 @ 03:48 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wave 2 wk 1 day 1 squat 5 x 3 @175 bench 15 x 3 @112.5 | ||
jon1234 | ![]() | ... | 26-09-2018 @ 04:48 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | so ive been looking back over my log and assessing why i havent really being smashing it with the PBs.. sure part of this is down to my inconsistancy and drinking. however when i did make my best progress was on this program Week 1: 60 lifts @ 80% of 1RM Week 2: 40 lifts @ 85% of 1RM Week 3: 20 lifts @ 90% of 1RM Week 4: 10 lifts @ 95% of 1RM Week 5: 20 lifts @ 65% of 1RM (speed/deload) Week 6: New pb. now im sure i can't run this back to back but im going to try it for at least a 6wk patch with conservative 1rms and see how we go. | ||
jon1234 | ![]() | ... | 27-09-2018 @ 05:10 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wave 2 wk 2 day 2 dead 20 x 3 @150 yeh my deads need loads more volume/practice need chalk too | ||
jon1234 | ![]() | ... | 28-09-2018 @ 04:28 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wave 2 wk 2 day 3 squat 20 x 3 @160 rev grip curls 20 x 8 @20 wrist roll x 20 | ||
jon1234 | ![]() | ... | 29-09-2018 @ 08:27 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wave 2 wk 2 day 4 bench 10 x 3 @112.5 wrist rolls 10 x 10 rev curls @20 10 x 10 trap deads @70 | ||
jon1234 | ![]() | ... | 02-10-2018 @ 07:55 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 2 day 1 dead 13 x 3 @155 bench 8 x 3 @120 | ||
jon1234 | ![]() | ... | 03-10-2018 @ 04:03 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 2 day 2 squat 10 x 4 @165 w wrist rolls steps up 4 x 10 @120 w 4 x 10 rev curls | ||
jon1234 | ![]() | ... | 04-10-2018 @ 07:40 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 2 day 3 bench 10 x 4 @120 w 10 x rev curls 4 x chest flys x 15 @10 plate per arm w 10 x curls @50 | ||
jon1234 | ![]() | ... | 09-10-2018 @ 06:48 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 3 day 1 really bad lurgy dead 10 x 2 @170 bench 3 x 1 @130 just a test will do some volume on this later this wk | ||
jon1234 | ![]() | ... | 11-10-2018 @ 07:01 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 3 day 2 bench 10 x 2 @130 squat 5 x 4 @175 | ||
jon1234 | ![]() | ... | 14-10-2018 @ 07:19 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 3 day 3 dead 10 x 2 @175 got some chalk which kicks my dead at least 10kg bench w rev bands 5 x 3 @140 | ||
jon1234 | ![]() | ... | 19-10-2018 @ 03:06 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 4 day 1 bench 10 x 1 @135 quite chuffed to get these i think my 1rm PR doesnt have long left dead 10 x 1 @185 | ||
jon1234 | ![]() | ... | 21-10-2018 @ 08:08 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 4 day 2 squat 10 x 1 @185.. abit too easy didnt really feel like 95% 1rm need to get some more weight for these i think 200 is there, just dont have t plates yet w 10 x rev curls and 10 x rev band pulls | ||
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