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jon1234

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jon1234Icon11.6.1411-06-2014 @ 06:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
60 x 5 fatgrips
90 x 5 fatgrips
95 x 5 fatgrips
105 x 5
110 x 5
80 x 10 fatgrips then 10 x 30kg finger curls
80 x 10 fatgrips then 10 x 30kg finger curls
80 x 10 fatgrips then 10 x 30kg finger curls
80 x 10 fatgrips then 10 x 30kg finger curls
80 x 8 fatgrips then 10 x 30kg finger curls

OHP
40 x 10 then 10 x 30kg fatgrip reverse curls
50 x 10 then 10 x 30kg fatgrip reverse curls
60 x 5 then 10 x 30kg fatgrip reverse curls
70 x 5 then 10 x 30kg fatgrip reverse curls
70 x 3 then 10 x 30kg fatgrip reverse curls

fried grip with DB holds
jon1234Icon13.6.1413-06-2014 @ 07:32 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Dead
70 x 5 DOH
100 x 5 DOH
120 x 5
140 x 5
160 x 5
180 x 3

Front Squat
70 x 10
90 x 8
100 x 5

5 pullups then 50 x 8 OHP
5 pullups then 50 x 8 OHP
5 pullups then 50 x 8 OHP

Curlbro machine 20kg
8 sets x 10 reps reverse and normal curls
jon1234Icon17.6.1417-06-2014 @ 06:16 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Squat
60 x 5
70 x 3
90 x 3
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
160 x 3
170 x 2

Dead
50 x 10 doh
80 x 10 doh
90 x 10 doh
110 x 10 doh
120 x 8
140 x 8

Curls
jon1234Icon29.6.1429-06-2014 @ 03:38 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Have been on hols for a few weeks, done nothing scoffed junk and drank beer.. result more strength... wtf?

Bench
60 x 5
90 x 5
100 x 5
110 x 5
120 x 3
125 x 2

OHP
40 x 5
60 x 5
70 x 5
80 x 2 felt easy

Front Squat
70 x 5
100 x 5
120 x 3

Deads
sets up to 120 x 5 DOH
set of 3 up to 180
jon1234Icon1.7.1401-07-2014 @ 08:47 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench
5 x 60
5 x 90
5 x 100
3 x 110
2 x 120

Squat
5 x 70
5 x 100
5 x 120
5 x 140
3 x 150
1 x 160

OHP
70 x 5

Dead
70 x 5doh
100 x 5doh
120 x 5doh
150 x 5
170 x 3
180 x 1
190 x 1
jon1234Icon2.7.1402-07-2014 @ 06:31 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench each set w 15 x 35kg rev finger curls
60 x 5 fatgrips
90 x 5 fatgrips
100 x 5 fatgrips
110 x 5
120 x 2
100 x 8
85 x 8 w long pause at bottom
80 x 8 w long pause
60 x 10 w long pause

BB rows
40 x 10
50 x 10
60 x 8
70 x 8
80 x 8
90 x 5

5 x fatgrip pullups + 10 x 40kg ohp
5 x fatgrip pullups + 10 x 40kg ohp
5 x fatgrip pullups + 10 x 40kg ohp

curlbro machine
3 sets of 10 @ 25kg
jon1234Icon7.4.1404-07-2014 @ 06:14 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Bench pin press set about 4 inches from chest
70 x 5
100 x 5
120 x 3
130 x 1
130 x 1
130 x 1

Dead
70 x 5doh
100 x 5doh
120 x 3doh
130 x 1doh
160 x 3
180 x 3
190 x 1

OHP
70 x 3
80 x 1
90 x 1fail
jon1234Icon6.7.1406-07-2014 @ 07:27 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Ok so switching from 5/3/1 and trying AWH-Power's DFOS program, even if he is a hater and doubted Paul.

Bench
5 x 77.5
5 x 80
5 x 82.5
5 x 85
5 x 87.5
5 x 90

boxing 15 x 3min rounds
jon1234Icon7.7.1407-07-2014 @ 06:24 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
day 2 DFOS
Squat
5 reps @ 107.5, 110, 112.5, 115, 117.5, 120, 122.5, 125 all really fast and last rep paused a few second at bottom for each

OHP not mentioned in DFOS but thought id throw it in as accessory
5 reps @ 60, 62.5, 65, 70

fatgrips reverse preacher curls @22.5kg reps 8,8,8,8

curlbro machine 10 x 20kg, 10 x 30kg, 10 x 35kg, 8 x 40kg
jon1234Icon8.7.1408-07-2014 @ 06:22 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
DFOS day 3
Deads
60 x 5 sldl
80 x 5 sldl
100 x 5 sldl
125 x 5
130 x 5
135 x 5
140 x 5
145 x 5
150 x 5 the spreadsheet says 125 to 147.5 in 5kg increments?

did these all really fast

OHP
60 x 5
65 x 5
70 x 5
75 x 3
80 x 2
jon1234Icon9.7.1409-07-2014 @ 09:38 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
DFOS day 4
Bench
60 x 5
80 x 5
95 x 5
105 x 2
105 x 2
105 x 2
105 x 2
105 x 2
105 x 2
105 x 2
i did one extra then it says in the program, the bar wasn't that quick definately
jon1234Icon11.7.1411-07-2014 @ 06:16 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
DFOS day 5
Squat
60 x 5
80 x 5
105 x 5
120 x 3
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
the 145s werent mega quick but ok speed

OHP
50 x 5
60 x 5
70 x 5
80 x 1
jon1234Icon15.7.1415-07-2014 @ 06:09 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
had dose of flu so not 100% but the show goes on.
DFOS week 2 day 1
Bench
60 x 5
70 x 5
77.5 x 5
82.5 x 5
87.5 x 5
92.5 x 5
97.5 x 5
all pretty easy

OHP
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
72.5 x 3
75 x 3
80 x 2
40 x 10
50 x 10
60 x 8
jon1234Icon16.7.1416-07-2014 @ 06:21 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
DFOS wk2 day 2
Squat
70 x 5
90 x 5
107.5 x 5
112.5 x 5
117.5 x 5
122.5 x 5
127.5 x 5
132.5 x 5
135 x 5
All easy enough and comfortable
jon1234Icon19.7.1418-07-2014 @ 15:12 
Member 4925, 835 posts
SQ 200, BP 145, DL 210
555.0 kgs @ 95kgs UnEq
Dead
70 x 5
90 x 5
125 x 5
132.5 x 5
140 x 5
147.5 x 5
155 x 5
160 x 5
felt good with all, thick, solid, tight.

bench
60 x 5
90 x 5
105 x 2
105 x 2
105 x 2
105 x 2
105 x 2
105 x 2
all faster than last time which i guess is the point

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