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jon1234 | ![]() | 11.6.14 | 11-06-2014 @ 06:32 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 13.6.14 | 13-06-2014 @ 07:32 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 17.6.14 | 17-06-2014 @ 06:16 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 29.6.14 | 29-06-2014 @ 03:38 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 1.7.14 | 01-07-2014 @ 08:47 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 2.7.14 | 02-07-2014 @ 06:31 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 7.4.14 | 04-07-2014 @ 06:14 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 6.7.14 | 06-07-2014 @ 07:27 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 7.7.14 | 07-07-2014 @ 06:24 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 8.7.14 | 08-07-2014 @ 06:22 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 9.7.14 | 09-07-2014 @ 09:38 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 11.7.14 | 11-07-2014 @ 06:16 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 15.7.14 | 15-07-2014 @ 06:09 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 16.7.14 | 16-07-2014 @ 06:21 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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 | ||
jon1234 | ![]() | 19.7.14 | 18-07-2014 @ 15:12 |
Member 4925, 835 posts SQ 200, BP 145, DL 210555.0 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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