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» The siege of Ireland (Go to post)14-02-2018 @ 17:42 
Yesterday:

Bench
130 X 4,4,4, 1 - pec went

Sumo
230 X 3,3,3,3,3

Row
120 X 6,6

dumbbell press
30 X 10

flyes
5 X 30
10 X 30

leg ext
» The siege of Ireland (Go to post)12-02-2018 @ 19:26 
Yesterday:

High bar
180 X 3 X 3

Doyble paused
130 X 1
belt on
140 X 1
150 X 1

Press
60 X 6,6,6,6,6
press to chin
60 X 10

bas***ds
190 X 3

Beltless hover deads
140 X 10
» The siege of Ireland (Go to post)10-02-2018 @ 07:30 
6/2/18

High bar
160 X 2,2,2,2,2,2
Belt off
120 X 8,8,8

RDL beltless
160 X 6, 6, 6

Row
100 X 6,6
70 X 10,10

Bench
120 X 6,6,6

1+1/4 bench
100 X 3 X 3

Row concept 2
1618M @ 8.32

----------------------------------------
7/2/18

Conventional
220 X 3 X 3

Sumo from low blocks
260 X 1
270 X 1
280 X 1

From floor
220 X 3 X 3

Press to chin
70 X 3
90 X f
70 X 5,5,5

fronts
120 X 2,2,2,2

Pulldown
7 X 6
3X10

stepper
10 mins @ 8
» The siege of Ireland (Go to post)05-02-2018 @ 18:59 
Yesterdays f**kery:


Reverse band squat
250 X 1

Pin squat from bottom pin
210 X 1 - Hard as nails

Zercher squat
100 X 3
140 X 1
100 X 5

Isometric deads
140 X 6 seconds
160 X 6 seconds

Axle C+P
100 X 1
120 X 1
100 X 6 - one clean

Trap bar carry
140 X 2, 2, 2 - lengths of gym

Incline dumbbells
40 X 12

rolling extensions
20 X 6

Leg ext
JD pump routine

Meadows shrugs
40 X 10

Rear delt flye/ shrug combos X 8,8,8
» The siege of Ireland (Go to post)03-02-2018 @ 15:39 
Today:

sumo
260 X 2,1,1 - Volume PB
230 X 3,3,3
Hover deads (formerly known as shin to lock)
170 X 6,6,6

Banded squat
200 X 1

press
70 X 3,3,3
press to chin
70 X 10
» The siege of Ireland (Go to post)03-02-2018 @ 15:38 
25/1/18
squat
190 X 1
paused
170 X 2,2,2,2,2

Fronts
120 X 2,2

RDL
230 X 4
170 X 5

DOH beltless
120 X 6, 6

row
70 X 8

------------------------------------
27/1/18

fronts
140 X 1
130 X 2,2
beltless
70 X 6,6,6,

bench, feet up
100 X 10,10,10,10,10
CG
90 X 3
100 X 2
110 X 1

-------------
29/1/18

Incline
80 X 6
90 X 4

Snatch grip dl
210 X 2
PBS
180 X 2

High bar
180 X 2
belt off
150 X 2,2,2
110 X 6,6

press
60 X 6,6,6,6

BTn press
50 X 5,5

pullups on rings X 6,6,6,6

-------------------------

2/2/18

bike intervals 20/20
3 mins

chins X 6,6

arnold press
25 X 6
12.5 X 12,12

cable rows
arm machines.

flyes
20 X 15
» Losing the chub (Go to post)01-02-2018 @ 20:48 
Dropped from 103 to 91 a few years ago doing Ketogenic intermittent fasting (got the idea from a Pete Rubish video) whilst following 531. Was still a complete newbie at the time so I was happy with my numbers as I did PB at the end but still wasn't anything special. Was a bit of a scorched earth policy to dieting but no regrets!
» The siege of Ireland (Go to post)24-01-2018 @ 15:24 
Last night

Feet up bench
90 X 10, 10, 10, 10, 10
Rest-paused: 18,5,4,2,2,2,3

CG bench
60 X 8, 8, 8

GHR X 15, 15

Fronts
140 X 1
110 X 2, 2, 2

Row
100 X 8, 8

Snatch pulls
70 X 8, 8

Rower
500m in 1:50
» The siege of Ireland (Go to post)22-01-2018 @ 11:34 
Yesterday:

Sumo
240 x 2,2,2,2

Conv
200 x 5, 3 - T&g

High bar
180 x 1

Double paused low bar
170 x 1
180 x 1

Press to chin
70 x 3
80 x 3
85 x 2

Push press
70 x 6,6

Standing dumbbell press
25 x 10, 10

GHR x 6,6
» The siege of Ireland (Go to post)20-01-2018 @ 18:28 
16/1/18

Feet up bench
80 X 12, 12, 12, 12, 12, 12

conventional
240 X 3
190 X 6, 6 - T&G

High bar, no belt
100 X 5, 5, 5, 5
120 X 1
140 X 1
160 X 1

press
70 X 3

seal row
-------------------

18/1/18
feet up bench
50 X 20, 20, 20, 20, 20, 20
80 X 3
100 X 1

halting sumo
230 X 1
240 X 1 - didn't pause, f**ked it up lel
220 X 1 pause

fronts
120 X 1
---------------------
19/1/18

rower
6:20 of 30/20 intervals

Vhandle pulldown
3 X 12
1 X 8
1 X 6

pusdhwons
laterals
drag culrs

btn press
40 X 10, 10, 10

high pulls
60 X 6, 6
--------------------------

20/1/18
squat
200 X 3, 3, 3, 3
+bands
160 X 3 - was dead

sumo
200 X 5, 5

barbell row
70 X 6, 6, 6, 6

chest supported row
3 X 10

press to chin
70 X 8
» The siege of Ireland (Go to post)14-01-2018 @ 20:36 
9/1/18

power clean
90 X 3, 3, 3, 3

High pull
110 X 3,3

conv beltless
210 X 5

fronts
100 X 2,2,2

BTN press
40 X 10, 10, 10

Decline
60 X 12
80 X 12
90 X 12
100 X 12

----------------------
11/1/18

high bar
no belt
170 X 1
140 X 3,3
110 x 6,6

bench
60 X 43

beltless conv
210 X 1

seal row
40 X 20, 20
---------------------
12/1/18

stepper
9 mins @ 6
3 mins @ 10

power upright rows
90 X 5, 5, 5

seated dumbbells
30 X 8, 8, 8, 8

press
50 X 6 X 6

floor press
70 X 10
80 X 10
90 X 10
100 X 10

pushdowns
cable rows
flyes
---------------------
13/1/18

squat
220 X 2
wraps on
230 X 1
240 X 1
wraps off
200 X 2, 2, 2

push press
100 X 1
80 x 6, 6

bottom half deads
220 X 3, 3

snatch grip deads
200 X 1
PBS deads
170 X 4

dumbbell incline
20 X 20, 20, 20

Bonus round: drink a bunch of beer, jaeger and cognac then press mates fiance overhead whilst drunk then walk home - 45 mins

------------------
today:

feet up bench
70 X 12, 12, 12, 12, 12, 12
80 X 5, 5 - slow negatives

paused beltless fronts
130 X 1

natty lord
160 X 1

PBF again
100 X 2, 2, 2

btn push press
100 X 3, 3

btn ress
60 X 5

messed around with money pullups

GHR
3 X 10

prower
4 plates X 2, 2, 2

pushdowns
3X10

cable row
5 X 10

row
1K @ 4:50
» The siege of Ireland (Go to post)07-01-2018 @ 17:23 
4/1/18

Squat
140 X 8, 8, 8
160 X 4, 4, 4
110 X 12

beltless conv
220 X 1

Press
50 X 6, 6, 6, 6, 6, 15
-------------------

5/1/18

incline
60 X 5
40 X 15, 15, 15

dumbbell press
20 X 15, 15, 15

ring pullups
bw X 6, 6, 6

seal row
50 X 10, 10, 10, 10, 10

stepper
6:25
-----------------------
6/1/18

feet up bench
60 X 6 X 12
70 X 5 X 5 - 3 sec eccentrics

sumo
235 X 1
150 X 1
265 X 1
275 X 1 --- PB
220 X 3, 3, 3, 3, 3

bottom halfs
170 X 5, 5, 5

beltless high bar
140 X 1
120 X 3, 3, 3, 3

push press
70 X 6, 6, 6

GHR X 12, 12

seal row
50 X 10, 10 ,10

stepper
1:00 @ 15
1:00 @ 12
1:00 @ 8

----------

today

Squat
160 X 8, 8
170 X 6, 6, 6
180 X 4 X 4

belt off
130 X 10

RDL 160 X 12

Push press
70 X 6, 6, 6

trap bar carry
180 X 1, 1
150 X 2, 2, 2, 2
» The siege of Ireland (Go to post)02-01-2018 @ 22:27 
Feet up bench
bar X 30
30 X 30
40 X 20, 20, 20, 20

Sumo shin to lock
190 X 10

PBS deads
160 X 3, 3

pulldown
6 X 10

flyes
3X15

dumbbell press
20 X 12, 12

leg ext
4 X 10

stepper X 2 mins lol
» The siege of Ireland (Go to post)30-12-2017 @ 10:27 
Sumo
230 X 2, 2, 2, 2, 2, 2, 2

Dumbbell incline
45 X 9
-----------------------
Bench to 3-board
160 X 3

buffalo bench, feet up
100 X 6 X 6
------
Squat with wraps
210 X 3 X 3

Paused beltless high bar
140 X 1
150 X 1

bas***ds
220 X 1
----
double paused squat
140 X 2, 2, 2

Slingshot
170 X 1

bench to 5 board
150 X 8

high pull
100 X 2, 2, 2

row
100 X 8

Incline dumbbell
50 X 8
-----

Floor press
130 X 5, 5, 5

press
50 X 6 x 6

--------
sumo
250 X 1
265 X f,f
220 X 3 X 3

Safety bar to box
157 X 1
------------

Squat
190 X 4, 4, 4, 4, 4

Safety to box
167 X 1

halting sumo
210 X 3, 3

log
100 X 1
80 X 8
----------------

pused high bar
170 X 1

Fronts
140 X 2, 1 - minor quad tear here. FS

Bench
140 X 4 - tore pec locking out last rep. FML
» The siege of Ireland (Go to post)14-12-2017 @ 22:59 
12/12/17

Banded squat
170 X 2, 2, 2, 2, 2

Double paused squat
140 X 2, 2, 2, 2, 2

Beltless conventional
200 X 2, 2, 2

Incline
100 X 4
----------------------------------------------
13/12/17

Sumo
240 X 1
260 X 1
Shin to lockout
200 X 5

Row
120 X 10, 10

CG bench
140 X 3

Dumbbell press
35 X 6, 6, 6
---------------------------------------
today:

Squat
160 X 10
170 X 8
180 X 4
200 X 1
160 X 4 X 4
170 X 3, 3, 3, 3

High bar beltless
120 X 3, 3, 3 - cluster sets

PBS deads
190 X 3

row
90 X 10, 10 ,10

Feet up bench
100 X 10
110 X 10
120 X 10
130 X 5

CG spoto
100 X 5, 5

Dumbbell press
27.5 X 6, 6

curls
rear delts

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