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jon1234

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jon1234Icon4.9.1409-04-2014 @ 06:22 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
70 x 5
90 x 5
100 x 5
110 x 5
115 x 3
120 x 3 had help on last rep but only w 2 fingers so im counting 3..unusual to get a spot but wont turn it down..

Dead
70 x 5 DOH
90 x 5 DOH
100 x 5 DOH
110 x 5 DOH
120 x 2 DOH
140 x 5
160 x 5
180 x 2

4 sets of 10 Curls and wrist curls @34kg
jon1234Icon13.4.1413-04-2014 @ 10:47 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Deads
70 x 5 doh
90 x 5 doh
100 x 5 doh
110 x 5 doh
120 x 2 doh

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

heavy bag 10 x 3mins
jon1234Icon15.4.1415-04-2014 @ 06:08 
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
140 x 5 all pretty easy but still feeling it too much in lower back

Dead DOH
70 x 10
75 x 10
75 x 10
75 x 10
75 x 10

Curl-bro machine
10 x 10
15 x 10
20 x 10
25 x 10
30 x 10
35 x 8
jon1234Icon16.4.1416-04-2014 @ 06:12 
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 fatgrips
90 x 5 w fatgrips
100 x 8 w fatgrips
105 x 3
110 x 3

OHP
40 x 10 + 5 fatgrip pullups + 10 x 32kg DB rows each arm
40 x 10 + 5 fatgrip pullups + 10 x 32kg DB rows each arm
40 x 10 + 5 fatgrip pullups + 10 x 32kg DB rows each arm
40 x 10 + 5 fatgrip pullups + 10 x 32kg DB rows each arm
40 x 10 + 5 fatgrip pullups + 10 x 32kg DB rows each arm

curlbro machine
30 x 10
30 x 10
35 x 10
40 x 6
jon1234Icon18.4.1418-04-2014 @ 03:42 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Dead
70 x 5
90 x 5
115 x 5
130 x 5
150 x 5
170 x 3
180 x 1
190 x 1
200 x 1 held all of these for a good 10 seconds at the top and slowly lowered..i think i could hit 210 or 220 now on a good day..

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

DB curls sets of 10 up to 20.4kg per arm

double end bag 5 x 3mins
jon1234Icon22.4.1422-04-2014 @ 06:26 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
70 x 5
90 x 5
120 x 3
130 x 3
150 x 3

Front Squats
90 x 5
100 x 5
110 x 5
120 x 3
130 x 1

DOH Deads
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

curlbro machine
35 x 10
35 x 10
35 x 8
25 x 6
jon1234Icon23.4.1423-04-2014 @ 07:00 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5
80 x 5
90 x 3
100 x 3
105 x 3
110 x 3
115 x 1

Bench Lockouts quite high up
100 x 5
110 x 5
120 x 5
130 x 5

OHP
50 x 10
60 x 8
65 x 8
50 x 8
40 x 10
jon1234Icon25.4.1425-04-2014 @ 07:35 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Deads
70 x 5 doh
90 x 5 doh
110 x 3 doh
120 x 3 doh
140 x 3
160 x 3
170 x 3
180 x 2

then 5 sets of

10 x reverse curls w 22.6kg
20 x behind back wrist curls w 40.8kg

i think reverse curls along with fat grip work may be the key to strengthen my forearms/grips which then should lead to routinely getting over 200kg on t dead
jon1234Icon29.4.1429-04-2014 @ 06:12 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squats
70 x 5
90 x 5
120 x 5
140 x 3
160 x 2
170 x 1

each set alternated with 20kg fat grip bb reverse curls

Front Squats
70 x 5
90 x 5
110 x 5
120 x 3
130 x 1

did some 50kg bb finger curls as recommended by gripmaster Paul Savage.
jon1234Icon30.4.1430-04-2014 @ 06:28 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
70 x 5 w fatgrips
90 x 5 w fatgrips
100 x 5 w fatgrips
115 x 3
120 x 1 could have got more
90 x 10
each set alternated with 10 x finger curls w 20kg

racks were hogged by crossfitter types so smith machine so 8 sets of

shrugthugs/rows 10 x 50kg w fatgrips
40kg plate pinch w 2 x 20kg plates for as long as possible (about 10 seconds haha)
jon1234Icon2/5/1402-05-2014 @ 06:27 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Dead
60 x 5 Doh w fatgrips
70 x 5 Doh w fatgrips
80 x 5 Doh
100 x 5 doh
110 x 5 doh
130 x 5
150 x 3
170 x 5
180 x 1
200 x 1 held for a good 10secs at top

Squats
70 x 5
90 x 5
110 x 5
130 x 5
140 x 5
150 x 5

curl bro machine 5 sets of 10 @ 20kg
jon1234Icon6.5.1406-05-2014 @ 07:10 
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
130 x 3

Front Squat
70 x 5
70 x 5
this were all ATG really slow with long pause at the bottom.

Fatgrips pullups 3 sets of 8

5 sets of 10 x SL Deads @ 70kg doh with 10 x 20kg bb fatgrips reverse curls

4 sets of:
10 x 20kg finger curls
10 x 20kg fat grips wrist curls
really just underlining how weak my wrists and grip is..left it as a weak link for too long
jon1234Icon5.7.1407-05-2014 @ 07:37 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
70 x 5 w fatgrips
90 x 5 w fatgrips
100 x 5 w fatgrips
110 x 5
120 x 1
80 x 10 w fatgrips then 10 x 20kg fingercurls
80 x 10 w fatgrips then 10 x 20kg fingercurls
80 x 10 w fatgrips then 10 x 20kg fingercurls
80 x 10 w fatgrips then 10 x 20kg fingercurls

OHP
40 x 10 then 10 x 20kg reverse curl w fatgrips
50 x 10 then 10 x 20kg reverse curl w fatgrips
60 x 10 then 10 x 20kg reverse curl w fatgrips
60 x 8 then 10 x 20kg reverse curl w fatgrips
60 x 6 then 10 x 20kg reverse curl w fatgrips
60 x 6 then 10 x 20kg reverse curl w fatgrips
jon1234Icon10.5.1410-05-2014 @ 05:22 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Deads
70 x 5 fatgrips
90 x 5 fatgrips
110 x 2
120 x 2
130 x 2
140 x 2
160 x 2
180 x 2
200 x 1

Power cleans
70 x 5
80 x 5
90 x 5

forearm/wrist routine about 6 sets of 10-15
15kg plate pinchs, 50kg finger curls, 25kg fatgrips reverse curls
dannyboy73Icon...10-05-2014 @ 13:17 
Mask it or Casket !!
Member 4600, 8166 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Good work mate

Do youself a favour and stick 205 on the bar next time you deadliftWink

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