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sheiko again

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vausieIcon...10-01-2016 @ 11:30 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
deadlift

50 x 3
90 x 3
110 x 3
140 x 3
160 x 3
160 x 3
180 x 3
185 x 3
190 x 3
195 x 3
200 x 3

cgbp

50 x 8
55 x 7
60 x 6
65 x 5
70 x 4
75 x 3
75 x 3
80 x 2
80 x 2
90 x 3
90 x 3

good session about 40 mins

vausieIcon...11-01-2016 @ 14:53 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Post Edited: 11.01.2016 @ 19:08 PM by vausie
Squat
50x5
80x5
95x4
110x3
110x3
130x3
130x3
130x3
135x2
140x3

Cgbp

50x5
60x4
70x3
70x3
80x3
80x3
80x3
80x3
80x3
80x3
fctilidieIcon...11-01-2016 @ 15:21 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq
Deadlifts looking as fast as always. Nice sessions recently goats.
vausieIcon...12-01-2016 @ 10:37 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
thanks matey i think i have a good system in place now to improve this year Grin

wide grip bench
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

SLDL

60 x 3
90 x 3
11 x 3
140 x 3
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4

curls

10 x 50

box squat

50 x 6
80 x 6
95 x 6
105 x 6
105 x 6
105 x 6
105 x 6

good assistance session
vausieIcon...14-01-2016 @ 12:10 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
4" deficit deadlift

60x3
90x3
110x3
140x3
140x3
150x3
150x3
150x3
150x3

Cgbp

60x6
60x6
60x6
60x6
60x6
60x6
60x6

15" deadlift

140x4
160x4
160x4
180x4
180x4
195x4
195x4
195x4
vausieIcon...16-01-2016 @ 16:53 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
squat beltless

60 x 5
90 x 4
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

cgbp

50 x 5
60 x 4
70 x 3
70 x 3
80 x 3
80 x 3
90 x 3
90 x 3
80 x 3
80 x 3

good little session focused on technique and speed with the squats elevating my heel and squatting deeper i think my max squat is around 170-180 atm which is ok with me im never going to be a great squatter and my all time best isnt much over that at a heavier bodyweight. my bench is around 110 i estimate which again is around where i want it if not a little infront id like to get back using 140 for my squat working sets and 90 for my bench sets then i think i will see real improvement Grin
vausieIcon...19-01-2016 @ 14:49 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
deadlift (doh)

60 x 5
90 x 3
110 x 3
140 x 3
160 x 3
160 x 3
straps and belt
185 x 3
220 x 3
190 x 3
190 x 3
190 x 3

cgbp paused

50 x 6
60 x 5
70 x 4
70 x 4
75 x 3
75 x 3
80 x 2
90 x 2
100 x 2
70 x 5
70 x 5
70 x 5

great session dont feel great a touch of flu but the progression is coming in the training now and the results of 5 months consistent training is paying off i feel stronger chuffed to hit the 220 x 3 deadlift with more in the tank and i absolutely smoked the 100 x 2 bench which isnt too far off my best
vausieIcon...26-01-2016 @ 10:55 
Avatar
in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Squat

60 x 5
90 x 5
105 x 4
125 x 3
125 x 3
140 x 2
140 x 2
140 x 2
140 x 2
140 x 2

Cgbp

60 x 5
70 x 4
80 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

Had a week off sick as a dog feeling ok ish
Moving the weights up this block see where I end up
vausieIcon...27-01-2016 @ 10:50 
Avatar
in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
First gym session in 18 months ish hit some assistance work for the gunz and triceps
brocerslrdIcon...27-01-2016 @ 11:20 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
Deads look to be coming along nicely
vausieIcon...27-01-2016 @ 14:27 
Avatar
in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
brocerslrd said:Deads look to be coming along nicely

Cheers matey at the moment my deadlift is the least improved of the 3 lifts its just that it happens to be my strongest lol
vausieIcon...28-01-2016 @ 11:55 
Avatar
in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Deadlift

60 x 5
100 x 5
120 x 4
150 x 4
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3
Incline bench

60 x 6
70 x 5
74 x 4
75 x 4
80 x 3
80 x 3
85 x 2
85 x 2
80 x 3
80 x 3
vausieIcon...29-01-2016 @ 11:41 
Avatar
in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Leg assistance

Extensions 5 sets

Hamstring curl 3 sets

Leg press 3 sets

Seated calf 3 sets

Standing calf 3 sets

Sldl 3 sets
RodgerIcon...29-01-2016 @ 12:56 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Nice deadlifting matey!
vausieIcon...30-01-2016 @ 13:15 
Avatar
in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
Cgbp

60 x 5
60 x 5
70 x 3
70 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Squat

60 x 5
80 x 5
95 x 4
110 x 3
110 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

Incline Cgbp

60 x 5
70 x 4
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

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