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jon1234

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jon1234Icon...19-09-2018 @ 05:51 
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 @110 w 5 x 4 BOR 110
5 x 8 flys w 15 x facepulls
squat 5 x 4 @150
jon1234Icon...25-09-2018 @ 02:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...25-09-2018 @ 03:48 
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 @175
bench 15 x 3 @112.5
jon1234Icon...26-09-2018 @ 04:48 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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.
jon1234Icon...27-09-2018 @ 05:10 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...28-09-2018 @ 04:28 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...29-09-2018 @ 08:27 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...02-10-2018 @ 07:55 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 1
dead
13 x 3 @155

bench
8 x 3 @120
jon1234Icon...03-10-2018 @ 04:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...04-10-2018 @ 07:40 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...09-10-2018 @ 06:48 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...11-10-2018 @ 07:01 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 3 day 2
bench
10 x 2 @130

squat
5 x 4 @175
jon1234Icon...14-10-2018 @ 07:19 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...19-10-2018 @ 03:06 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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
jon1234Icon...21-10-2018 @ 08:08 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 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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