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jon1234

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jon1234Icon16.3.1416-03-2014 @ 01:02 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squats
70 x 5
90 x 5
100 x 5
117.5 x 3
132.5 x 3
150 x 3

Front Squat
70 x 5
90 x 5
100 x 5
110 x 5

Platform SLDL
70 x 10
72.5 x 10
77.5 x 10

Heavy bag 6 x 3min rounds
Double end bag 3 x 3min rounds
jon1234Icon18.3.1418-03-2014 @ 05:57 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
OHP
50 x 5
57.5 x 5
65 x 3
72.5 x 1
77.5 x 1
80 x 1
50 x 10
50 x 10
50 x 8

Fat Grips pullups:5,8,6,5,5,5,5,5 felt weaker on these than usual

Dips: 15,15,10,10

Behind the back BB wrist curls 25kg: 10,10,10,10 these caned my forearms gona have to do more of this
jon1234Icon19.3.1419-03-2014 @ 09:16 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 19.03.2014 @ 09:45 AM by jon1234
Deads
60 x 5
80 x 5
100 x 5
110 x 5
120 x 3
142.5 x 5
162.5 x 1,1,1 couldnt hold on too good without chalk
182.5 no way without chalk
100 x 8 double overhand
110 x 6 double overhand
100 x 6 double overhand

Today I learned I need chalk to keep a deadlift in my hot, sweaty little hands.

Rack pulls double overhand
120 x 5
100 x 6
100 x 6

Behind back bb curls to smash my forearms even more
30kg: 10,10,10,10
jon1234Icon20.3.1420-03-2014 @ 23:20 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5
80 x 5
100 x 5
105 x 5
110 x 3
110 x 3

Front Squats
50 x 5
70 x 5
90 x 5
100 x 5
110 x 5
120 x 5

Heavy bag 6 x 3mins
double end bag 3 x 3mins
jon1234Icon21.3.1421-03-2014 @ 09:39 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Deads
70 x 5 overhand
90 x 5 overhand
100 x 5 overhand
120 x 5
150 x 5
170 x 5 so yeh basically chalk puts 10-20kg on my deads

db curls
JohnGymIcon...21-03-2014 @ 09:42 
Avatar
Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Ye olde chalk penny drop. Happens to us all at some point! Happy
jon1234Icon23.3.1424-03-2014 @ 05:13 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Post Edited: 24.03.2014 @ 08:12 AM by jon1234
yeh but 20kg difference is ridiculous.. hands did feel welded to the bar though, back or legs would have prob given out before grip..not deading without chalk now.

Curls day

bb preacher curls
bb reverse curls
bb behind the back wrist curls

sets of 10s and 8s weight between 30-40kg

some tri pushdowns

heavy bag 6 x 3 mins
double end bag 3 x 3mins
jon1234Icon25.3.1425-03-2014 @ 04:15 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
70 x 5
90 x 5
110 x 5
125 x 5
145 x 3
165 x 1
front squat paused 5 x 75

everything felt heavy, feel weak today still not in that groove. weighed in at 93.4kg maybe becuase i had a big dump before i left for t gym

fannied about with curls and dbs
jon1234Icon26.3.1426-03-2014 @ 04:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
OHP
50 x 10
60 x 5
70 x 5
75 x 5
80 x 2
50 x 10

Bench
60 x 5
80 x 5
90 x 5
100 x 5
105 x 3

Front Squat
70 x 5
90 x 5
100 x 5
110 x 5
120 x 5 think i could do a 1 repper of 130 or 140 maybe even..

Curls and wrist curls
5 sets of 10 going up to 38.5kg

felt so much stronger today.. no idea why..
jon1234Icon28.3.1428-03-2014 @ 08:26 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5 w fatgrips
80 x 5 w fatgripsn
90 x 5 w fatgrips
100 x 5
110 x 5
120 x 1 could have got 3 i think but my wrist is kind of twinged from the OHP

Deads

50 x 5 fatgrips double oh
60 x 5 fatgrips double oh
70 x 3 fatgrips double oh
100 x 5 double oh
110 x 5 double oh
120 x 5 double oh
150 x 5
170 x 5

Curls and wrist curls
30 x 10 + 10 wrist
34 x 10 + 10 wrist
38.5 x 10 + 10 wrist
jon1234Icon31.3.1431-03-2014 @ 10:35 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
70 x 5
90 x 5
110 x 5
120 x 5
140 x 5
150 x 3
felt this in my lower back think my form is f**king up because im going atg with a low bar position..so on my way back up i fall forward and my lower back takes the strain. need to work on maybe not coming down so deep and opening my hips abit..

Dead DOH
50 x 5
70 x 5
100 x 5

Curls and wrist curls
3 sets of 10 of each @34kg
jon1234Icon1.4.1401-04-2014 @ 07:01 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
happy fools day

Bench
70 x 5
90 x 5
100 x 5
105 x 5

Bench lockouts from about halfway
70 x 5
90 x 5
110 x 5
120 x 3

curls and crap
jon1234Icon2.4.1402-04-2014 @ 08:45 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Box Squat
70 x 5
90 x 5
110 x 5
120 x 5
140 x 5
150 x 5
160 x 5
keeping really wide stance makes it alot easier

Dead DOH
70 x 5
90 x 5
110 x 5
120 x 5
140 xf
130 x 1 new pb i think for DOH

Double end and heavy bag
6 x 3mins
jon1234Icon6.4.1406-04-2014 @ 06:06 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5
80 x 5
100 x 5
105 x 5
110 x 3
115 x 1
felt good although my wrist still abit sore.

Dead DOH
70 x 5
90 x 5
110 x 5
120 x 3
140 x f
130 x 1 hold
135 x 1 hold
137.5 x 1 hold

8 x 3mins heavy bag and double end bag
jon1234Icon8.4.1408-04-2014 @ 06:14 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
70 x 5
90 x 5
100 x 5
120 x 5
130 x 5
140 x 5
150 x 4
tried keeps legs really wide which seemed to work but at 150 just wasnt there..hmmm maybe too wide?

Front Squat
70 x 5
90 x 5
100 x 5
110 x 5
120 x 3

curls and behind the back wrist curls.

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