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jon1234

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jon1234Icon...23-10-2018 @ 02:47 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 23.10.2018 @ 03:12 AM by jon1234
wk 3 day 4
bench w 10 x fatgripz rev curls @40
1 x @140
1 x @145PB whoohoo AMHPowers program has done it again been years since pbing its prob all just mental limits and ruts i get into from training alone. 150 is there soon.
10 x 1 @135

squat
1 x 140
1 x 160
1 x 180
1 x 190PB
1 x 200PB too easy really i think 210 is doable but im getting carried away so maybe dial back to 60%1rm then go another cycle.had my thumb up my arse for too long im 37next month
jon1234Icon...30-10-2018 @ 02:46 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
ok so did pretty good with the last 6 wk rev up giving it another crack

wk 1 day 1
squat 12 x 5 @ 130
fat grips rev curls 12 x 10 @40
jon1234Icon...31-10-2018 @ 01:34 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 31.10.2018 @ 01:41 AM by jon1234
wk 1 day 2
bench 12 x 5 @110 i was supposed to do 90 but surprised i got it all w 110
flys x10 @10kg per arm
bor rows w bands x10
curls x 10 @40
jon1234Icon...01-11-2018 @ 05:01 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 3
dead 12 x 5 @120 felt light prob shldve done 130

ohp x 2 @70
jon1234Icon...06-11-2018 @ 02:16 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day
ok so its 40 lifts @85% of 1rm

squat 10 x 4 @ 170

these felt harder
jon1234Icon...09-11-2018 @ 05:25 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 2
bench 6 x 4 @125 was supposed to be 10 x 4 but cut short
flys 5 x10 @10kg per arm
bor rows w bands 10 x10
curls 5 x 10 @45
jon1234Icon...27-11-2018 @ 00:18 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
so had a big lazy holiday but just going to carry on as ive found strength sometimes doesnt fade that quickly.


wk 2 day 3
dead 13 x 3 @170
jon1234Icon...29-11-2018 @ 01:49 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 4

bench 7 x 3 @125 with

fat grip curls x 10 @50
10 x bor w bands

well i said strenght doesnt fade but couldnt get the volume so i think time to reset and kick the ramp up again
jon1234Icon...30-11-2018 @ 04:27 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
ok so just restating the block

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.

Squat 80% of 1rm = 160
Bench 80% of 1rm = 116
Dead 80% of 1rm = 170

wk 1 day 1
squat
12 x 5 @160

10 x fat grip rev curls x 10 @45

10 x band ohp x 10
jon1234Icon...05-12-2018 @ 02:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 2

Bench 80% of 1rm = 116

total reps 41 in 4s and 3s @117.5

w 10 x banded BOR

pretty shy within the time of the 60 so idk maybe lower weight
jon1234Icon...06-12-2018 @ 00:42 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 3

dead @170

10 x 3 yeh weight just too high for the volume again drop 10kg?
jon1234Icon...07-12-2018 @ 05:06 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 1
squat
10 x 4 @170

w 10 x band hamstring pulls
jon1234Icon...11-12-2018 @ 00:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 2
Bench
9 x 3 @125 volume not really happening at this weights time to drop it all back

w 10 x curls @45
10 x flys @10 per arm
jon1234Icon...14-12-2018 @ 03:07 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
right so seeing how i could'nt get the volume resetting this and backing off 5%

Week 1: 60 lifts @ 75% of 1RM
Week 2: 40 lifts @ 80% of 1RM
Week 3: 20 lifts @ 85% of 1RM
Week 4: 10 lifts @ 90% of 1RM
Week 5: 20 lifts @ 65% of 1RM (speed/deload)
Week 6: New pb.

wk 1 day 1
dead
11 x 5 @155
so total 55 not quite 60 but close enough was tough but not impossible
6 x 6 x pullups
6 x wrist roll @10kg
10 x 10 x band face pulls
jon1234Icon...18-12-2018 @ 02:08 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 2
bench
12 x 5 @110
12 x 10 x band rows
12 x 10 curls

volume to weight felt abit more realistic

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