jon1234
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| jon1234 |  | 4.9.14 | 09-04-2014 @ 06:22 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 13.4.14 | 13-04-2014 @ 10:47 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 15.4.14 | 15-04-2014 @ 06:08 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 16.4.14 | 16-04-2014 @ 06:12 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 18.4.14 | 18-04-2014 @ 03:42 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 22.4.14 | 22-04-2014 @ 06:26 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 23.4.14 | 23-04-2014 @ 07:00 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 25.4.14 | 25-04-2014 @ 07:35 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 29.4.14 | 29-04-2014 @ 06:12 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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. | ||
| jon1234 | | 30.4.14 | 30-04-2014 @ 06:28 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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) | ||
| jon1234 | | 2/5/14 | 02-05-2014 @ 06:27 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 6.5.14 | 06-05-2014 @ 07:10 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 5.7.14 | 07-05-2014 @ 07:37 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| jon1234 | | 10.5.14 | 10-05-2014 @ 05:22 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
| dannyboy73 | | ... | 10-05-2014 @ 13:17 |
Mask it or Casket !! Member 4600, 8167 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | Good work mate Do youself a favour and stick 205 on the bar next time you deadlift  | ||
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