jon1234
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| jon1234 |  | ... | 23-10-2018 @ 02:47 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | Post Edited: 23.10.2018 @ 03:12 AM by jon1234 wk 3 day 4bench 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 | ||
| jon1234 | | ... | 30-10-2018 @ 02:46 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 31-10-2018 @ 01:34 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 01-11-2018 @ 05:01 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 1 day 3 dead 12 x 5 @120 felt light prob shldve done 130 ohp x 2 @70 | ||
| jon1234 | | ... | 06-11-2018 @ 02:16 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 2 day ok so its 40 lifts @85% of 1rm squat 10 x 4 @ 170 these felt harder | ||
| jon1234 | | ... | 09-11-2018 @ 05:25 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 27-11-2018 @ 00:18 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 29-11-2018 @ 01:49 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 30-11-2018 @ 04:27 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 05-12-2018 @ 02:03 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 06-12-2018 @ 00:42 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 1 day 3 dead @170 10 x 3 yeh weight just too high for the volume again drop 10kg? | ||
| jon1234 | | ... | 07-12-2018 @ 05:06 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 kgs @ 95kgs UnEq | wk 2 day 1 squat 10 x 4 @170 w 10 x band hamstring pulls | ||
| jon1234 | | ... | 11-12-2018 @ 00:15 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 14-12-2018 @ 03:07 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | ... | 18-12-2018 @ 02:08 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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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