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jon1234

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jon1234Icon...15-04-2019 @ 02:52 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
round we go again, going to get that consistency back


day 1 wave 1 wk 1
4 x 5 @75%

squat
4 x 5 @150

trap dead
4 x 5 @150

bench
4 x 5 @110

4 x 10 rev curls
jon1234Icon...29-04-2019 @ 02:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
ahem

wave 1 wk 1 day 1
squat
4 x 5 @75% 150kg

trap dead
4 x 5 @150kg
jon1234Icon...01-05-2019 @ 01:24 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave wk 1 day 2
bench
4 x 5 @75% 110kg

rows
4 x 3 @110kg

band ohp x 10
jon1234Icon...08-05-2019 @ 04:03 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 1 day 3
4 x 5 @75%
trap dead
4 x 5 @150
Squat
4 x 5 @150
jon1234Icon...13-05-2019 @ 02:35 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 1

5x4x77.5%

squat
5 x 4 @155

trap dead
5 x 4 @155
jon1234Icon...15-05-2019 @ 06:56 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 2

5x4x77.5%

bench
5 x 4 @115

10 x flys @10

rev curls x 15

ohp
5 x 4 @60

fat grips curls x 10
jon1234Icon...20-05-2019 @ 02:00 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 2 day 3

5x4x77.5%

trap dead
5 x 4 @155

squat
5 x 4 @155

bench
5 x 4 @115

ohp
5 x 4 @60
jon1234Icon...21-05-2019 @ 03:57 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 3 day 1

5 x 4 x 70%

ohp
5 x 4 @60

bench
5 x 4 @105

squat
5 x 4 @145
jon1234Icon...24-05-2019 @ 06:02 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 3 day 2

5 x 4 x 70%

trap dead
5 x 4 @145

fat grips curls x 10

band ohp x 15

band hammers x 15
jon1234Icon...28-05-2019 @ 02:13 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 1 wk 3 day 3

5 x 4 x 70%

Squat
5 x 4 @145

concentration curls @15 x 10

Bench
5 x 4 @105
jon1234Icon...30-05-2019 @ 03:49 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 1

5 x 3 x 80%

Squat
5 x 3 @170

band ohp x 15

hammer band curls x 10

fatgrips curls 5 x 10

trap dead
5 x 3 @170
jon1234Icon...04-06-2019 @ 01:31 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 2

5 x 3 x 80%

bench
5 x 3 @115

band bor 5 x 15

concentration curls 5 x 15 @10

rev curls 5 x 10

rev band bench
5x @125
3x @145
jon1234Icon...04-06-2019 @ 02:40 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 3

5 x 3 x 80%

trap dead
5 x 3 @170

ohp 5 x 5 @60

concentration curls 5 x 12 @15

band resistance curls @7.5 5 x 8
jon1234Icon...05-06-2019 @ 03:24 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 1 day 4

5 x 3 x 80%

squat
5 x 3 @170

concentration curls 5 x 10 @20

front squats
5 x 3 @100
jon1234Icon...06-06-2019 @ 01:58 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
wave 2 wk 2 day 1

6 x 2 x 82.5%

bench
6 x 2 @120

concentration curls 6 x 10 @20

wrist rolls

banded bor rows x 10 @25

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