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jon1234

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jon1234Icon...20-12-2018 @ 05:30 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 1 day 3
squat
12 x 5 @150
10 x band rev curls

again hard but not impossible
jon1234Icon...21-12-2018 @ 01:42 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wk 2 day 1
dead
8 x 3 @170 24reps supposed to be 40.. could use the excuse it was 35C in the garage but to be honest i think its because im using my 'once upon a time' 1rm of 210 for dead
jon1234Icon...23-01-2019 @ 02:00 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
ok so 4 or 5 weeks off due to house moving, absolutely worth it tho.

put my rack back together and retested 1rms

bench
135

squat
180

dead
190

ohp
80

so yeh all good just time to bring back the consistency and volume, my new dungeon is far bigger and better lots more natural light. new targets are 230dead, 220squat, 150bench.

Dead is going to get focused on need to build up assistance.
jon1234Icon...24-01-2019 @ 01:54 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 1
4 x 5 @75%

Squat
4 x 5 @140

w 15 x rev curls @20

trap deads
4 x 5 @145

OHP
4 x 8 @50

fat grip rev curls
4 x 10 @50

wrist rollers

great to have more room for trap deads
jon1234Icon...25-01-2019 @ 04:20 
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 @102.5

20 x rev curls

wrist rollers

rack rows
4 x 5 @100
jon1234Icon...29-01-2019 @ 02:25 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 3
dead
4 x 5 @142.5

front squat
4 x 5 @70
jon1234Icon...31-01-2019 @ 04:51 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 1
5 x 4@77.5%

squat
5 x 4 @145

w 15 x rev curls @20

trap deads
5 x 4 @150

OHP
5 x 6 @55

fat grip curls
4 x 15 @40
jon1234Icon...05-02-2019 @ 03:55 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 2
5 x 4@77.5%

bench
5 x 4 @110

w 20 x rev curls @20

wrist rolls

rack rows
5 x 3 @110

w 10 x 10kg plate flys
jon1234Icon...06-02-2019 @ 01:45 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 3
5 x 4@77.5%

dead
5 x 4 @150

w wrist roller

front squat
5 x 4 @90

5 x 10 fat gripz curls
jon1234Icon...14-02-2019 @ 06:11 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 3 day 1
5 x 4 @70%
bench
5 x 4 @100

trap dead
5 x 4 @140

squat
5 x 4 @135
jon1234Icon...19-02-2019 @ 04:00 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 3 day 2
5 x 4 @70%

dead 5 x 4 @140

fat grip curls 5 x 10 @50

bench
5 x 4 @100
jon1234Icon...20-02-2019 @ 23:18 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 3 day 3
5 x 4 @70%
squat 5 x 4 @140

band ohp
5 x 10

rack pulls
5 x 4 @100

bench
5 x 4 @100
jon1234Icon...21-02-2019 @ 03:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 1
5 x 3 @80%

squat 5 x 3 @145

trap deads
5 x 3 @150

ohp
5 x 3 @65
jon1234Icon...27-02-2019 @ 02:14 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 2
5 x 3 @80%
bench 5 x 3 @115

bench lockouts 5 x 3 @135

fat grip curls 5 x 10 @50

rack pulls
5 x 3 @115
jon1234Icon...04-03-2019 @ 00:27 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 06.03.2019 @ 00:04 AM by jon1234
wave 2 wk 1 day 3

5 x 3 @80%
dead
5 x 3 @160

5 x 10 band ohp

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