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» The siege of Ireland (Go to post)25-09-2017 @ 07:57 
23/9/17

Sumo
220 X 2, 2

Halting
190 X 1

Incine
100 X 5

Close grip
120 x 3, 3

monsterously hungover

--------------------------
24/9/17

conventional
220 X 1
halting
190 X 2

Squat
220 X 2 - wraps

1+1/4 bench
100 X 3
120 X 3, 3
130 X 1
135 X 1

Seal row
40 X 15, 15, 15

bulgarian squat
bw X 10
» The siege of Ireland (Go to post)22-09-2017 @ 22:04 
19/9/17

Low bar
190 X 1
160 X 6, 6, 6, 6, 6, 6, 6, 3, 3, 3, 3

Press
80 X 3

stone load
60 X 6, 6
shouldering
60 X 3

TRX X 8, 8, 8

frame carry
frame X 2 lengths X 2

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

22/9/17

Decline bench
150 X 1
130 X 5
100 X 10, 10, 10

Leg press 20's workout
up to 320 X 20 and back down

GHR X 10, 10

back ext X 10, 0

crunches X 30

chins X 6, 6

Snatch pulls
60 X 10, 10

dumbbell press - vertical
20 X 12, 12
» The siege of Ireland (Go to post)18-09-2017 @ 07:42 
12/9/17

Seal row
50 X 8, 8, 8, 8, 8, 8
20 X 12

bench first and last rep paused
100 X 10, 10, 10, 10, 9
1+1/4
120 X 1
110 X 3

snatch pull
60 X 8, 8

leg press 10+plate protocol
up to 360 X 10

T bar row 8s workout

14/9/17

Squat
200 X 2, 2

Box squat
140 X 5
150 X 5

Push press
80 X 6, 6, 6
100 X 1
110 X f

Sumo beltless
160 X 4, 4, 4, 4, 4
shin to lockout
160 X 12

15/9/17

High bar
200 X 1
140 x 6 X 6
160 X 1
170 X 1

sumo
150 X 1, 1, 1, 1,

TRX row X 10, 10, 10

bulgarian squat
bw X 8, 8

dumbbell press
35 X 8
25 X 12

laterals
1 X 12

curls
3X8

17/9/17

floor press
150 X 1
135 X 3 X 3

fronts
140 X 1
belt off
100 X 3, 3, 3, 3

TRX X 20, 20, 20

bulgarian squat
20 X 5, 5

ham curls

Incline dumbbells running the rack
32.5 X 5 &rt; 45 X 5

flyes
» The siege of Ireland (Go to post)10-09-2017 @ 21:29 
Incline
120 X 1 - PB
100 X 3, 3, 3, 3, 6

Squat
190 X 5, 5, 5

Snatch grip dead
210 X 1

GHR X 5, 5, 5, 5

single leg squat - all per leg
bw X 5
10 X 5
20 X 5

Ab work

dumbbell floor press
35 X 10

curls
laterals
» The siege of Ireland (Go to post)09-09-2017 @ 14:47 
8/9/17

High bar
200 X 1

natty lord
120 X 1
130 X 1
140 X 1

klokovs
40 X 3
50 X 3
55 X 2, 2, 2

dips X 8, 8

ring pullups X 5, 5

chins X 5

T bar row
1 X 5
1 X 8

Bulgarian squat X 5, 5

V handle cable row
1 X 5
1 X 12
------------------------------

today:
Bench
140 X 2, 2, 2, 2, 2

spoto press
120 X 4, 4, 4

feet up bench
110 X 8, 8

shoulder press machine
70 X 10, 8

bas***d sumo
180 X 2, 2, 2, 2

Bottom half sumo
200 X 5

Box squat
140 X 3 X 3

trx row X 15, 15
» The siege of Ireland (Go to post)05-09-2017 @ 19:34 
Post Edited: 05.09.2017 @ 19:35 PM by BaconWarrior
Squat
200 X 1
210 X 1
220 X 1
230 X 1

Box squat
160 X 3
170 X 3
175 X 3
180 X 3

Snatch grip DL
200 X 2, 2, 2

Press
65 X 5, 5, 5

GHR X 5, 5

laterls
1x8

curls
1x6
1x10

pushdowns
1x8
1x10

rear delts X 1 set

V handle cable row
1 X 12
» The siege of Ireland (Go to post)03-09-2017 @ 20:28 
High bar
190 X 1
belt off
150 X 3, 3, 3

Power clean
120 X 1

clean pulls
120 X 3, 3

hang clean
80 X 5, 5

bench
135 X 3, 3, 3, 3
120 X 6, 6, 6

Chest supported row
2X10
» The siege of Ireland (Go to post)02-09-2017 @ 14:30 
31/8/17

sumo
220 X 1
halting
190 X 2, 2, 2

shin to lockout
170 X 8

Paused squat
170 X 4, 4

CG bench
130 X 4
100 X 6, 6

------------------------
1/9/17

Incline
110 X 1
90 X 4 X 4
70 X 5, 5

Sumo stiff legs
110 X 5
130 X 5
150 X 5
170 X 2

Snatch grip
150 X 1

Barbell row
120 X 10, 10

leg ext

upper back work

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

today

High bar
140 X 1

Double paused low bar
120 X 2
140 X 1
160 X 1
170 X 1 - PB

not paused
180 X 1
190 X 1

push press
100 X 2, 2, 2, 2

press
70 X 3, 3, 3, 3
80 X 1

Beltless sumo
160 X 3, 3, 3, 3, 3, 3

Shin to lockout
160 X 8

Incline dumbbells
45 X 5

dumbbell row
35 X 8 per hand

v handle cable row
5 X 10
» The siege of Ireland (Go to post)25-08-2017 @ 07:47 
Fronties
160 X 1
140 X 3, 3

Press
70 X 2, 2, 2, 2, 2

Conventional
200 X 1

snatch grip
140 X 8 - no belt

T bar row
4 X 8
1 X 6

Incline squat machine
3 X 8

Top half pullups
BW X 8, 6

lat pulldown
4 X 15

Incline dumbbells
40 X 8

laterals
1 X 18
» The siege of Ireland (Go to post)23-08-2017 @ 22:25 
Slingshot
160 X 2
165 X 1
170 X 1 PB

Bench paused
130 X 3, 3, 3, 3, 3
135 X 2
1st paused
120 X 4, 4

Dips
Bw X 1
10 X 3
20 X 3
24 X 1
bw X 12

leg curls
JD pump

seal rows
1 X 12
» The siege of Ireland (Go to post)22-08-2017 @ 20:58 
Sumo
230 X 2
200 X 2, 2, 2, 2, 2, 2
210 X 1
220 X 1
180 X 1 - meh, was going to hit triples but ran out of steam

Shin to locout
150 X 10

Snatch grip
110 X 10

high bar beltless
160 X 1
120 X 6 X 6 - ugh

CG spoto, feet up
120 X 6

1+1/4
100 X 5, 5

leg ext
JD pump routine

Cable row, wide grip
5 X 10

Cable row, mid grip
3 X 8

Curls
1 X 8
1 X 12
» The siege of Ireland (Go to post)21-08-2017 @ 18:35 
18/8/17

bas***d sumo
190 X 1
200 X 1

Sumo
200 X 2, 2, 2
160 X 2, 2, 2
Mid shin-lockout
160 X 7

Benhc
135 X 6
140 X 2, 1
100 X 17 +3, 3, 3, 2 - RP

leg ext

dumbbell press 1 notch
35 X 6
vertical
17.5 X 10

EZ curl
3 X 12

Ring chins
bw X 4, 4
----------------------------------------------

hungover session - 19/8/17

press
50 X 5, 5, 5, 5, 5, 5, 5, 5
70 X 2

Incline squat machine
70 X 12, 12, 12,

hamstring curls
5 X 20
then JD pump

incline dumbbells
20 X 8, 8, 8, 8

flyes
1X12

curls
2X6

cable row
3X10

pushdowns
2X12
---------------------------------
20/8/17

Squat
215 X 2 - wraps
wraps off
170 X 4, 4, 4, 4, 4, 4
high bar, beltless
130 X 3, 3, 3, 3, 3, 3

CG spoto - 110 epic fail, dropped on chest

Seal row
50 X 12
» The siege of Ireland (Go to post)16-08-2017 @ 17:38 
Halting sumo
200 X 1
210 X 1 - pb
170 X 3, 3, 3, 3

Push press
105 X 5

natty lord
120 X 1
70 X 8

cable row
6 X 10

curls
2 X 10

Laterals
1 X 8
1 X 15
» The siege of Ireland (Go to post)15-08-2017 @ 19:27 
Incline 45deg
110 X 2, 1, 2
90 X 4, 4

Squat
190 X 2, 2, 2, 2, 2, 2, 2
Paused
150 X 3, 3

Seated gm
80 X 5

jefferson curl
40 X 8

GHR x nope

hamstring curls
2X15

hammerstrength row
single arm 1X5
both 2 X 10

Cable row
1 X 12

ez curls
1 X 8
2 X 6
» The siege of Ireland (Go to post)13-08-2017 @ 16:09 
Beltless squat
180 X 3, 3, 3, 3, 4

Double paused
120 X 2
130 X 1

bodybuilding

leg press
high bar squats
leg press on a different machine
lunges

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