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» 500lbs x 10 squat (Go to post)23-06-2017 @ 16:32 
Well done mate, rep quality on even the 10th was kept well!
» The siege of Ireland (Go to post)20-06-2017 @ 17:07 
High bar, no kit
160 X 1

Natty lords
120 X 2, 2, 2

push press
70 X 8, 8, 8, 8

Sandbag over bar
113 X f, 1, 1, 1, 1, 1
80? X 2, 2, 2, 2, 2

lap to shoulder
80? X 8, 8

Barbell row
120 X 8, 8, 8

Snatch grip explosive upright row
40 X 12

Dumbbell press, 1 notch
35 X 14
» The siege of Ireland (Go to post)19-06-2017 @ 22:18 
Push press
90 X 4, 4, 4, 4, 4, 4, 4, 4
Sleeves on
90 X 10

Buffalo bar box squat + thin blacks
170 X 1
+greens
100 X 3, 3

Power clean
100 X 1
120 X 1
125 X f, f

high pulls
125 X 2, 2, 2

Hang cleans
80 X 8, 8, 8

sandbag over bar
80? X 4 X 4
113 X 1, F
» The siege of Ireland (Go to post)17-06-2017 @ 20:33 
Squat
220 X 1

1+1/4 squat
160 X 1

Double pause squat
120 X 2, 2

Sandbag over bar
113 X 1, f, 1

Sandbag deads
135 X 3, 3, 3

zercher hold
290? (assuming yoke is 50kg) X 1, 1

1+1/4 bench
110 X 2, 2, 2, 2

Prowler X 6 lengths
» PB paused squat (200kg) and all time deadlift PB (270kg) (Go to post)14-06-2017 @ 18:32 
Delighted to finally beat my PB on deads after roughly 2 years of disgruntled plodding along.

https://www.instagram.com/p/BVPNkSRBHeY/
» The siege of Ireland (Go to post)14-06-2017 @ 13:19 
Seated press- doubled reds
50 X 3
60 X 3
65 X 3
60 X 2, 2, 2, 2, 2, 2,

Low incline
120 X 1
125 X 1

Sandbag over bar
110 X 1 + some fails

Snatch high pulls from blocks
120 X 2, 2, 2, 2, 2

Paused fronties
125 X 3, 3, 3, 3

Hacks
180 X 8
100 X 15
» The siege of Ireland (Go to post)13-06-2017 @ 13:24 
Axle
100 X 1
90 x 5 X 5
sleeves on
90 X 11

High bar beltless
150 X 1

Wheel barrow runs
160 X 2, 2
200 X 1, 1
» The siege of Ireland (Go to post)12-06-2017 @ 22:56 
2nd session today

4 bike sprints to layby and back

5 tyre flips s/s with 10 burpees X 2 rounds
» 300kg Competition PB Deadlift and 15kg Competiton PB Bench (Go to post)12-06-2017 @ 15:36 
Nice one mate!
» The siege of Ireland (Go to post)12-06-2017 @ 13:22 
Today

Sumo
270 X 1 - naughty PB

bas***d sumo
170 X 2, 2

Sandbag over bar
110 X 3
60 X 5, 5

Banded press
50 X 15

Paused squat
200 X 1

high bar
140 X 1

Dumbbell press
35 X 3 - eh?
» The siege of Ireland (Go to post)12-06-2017 @ 13:20 
10/6/17

Snatch grip high pull
90 X 3
110 X 3
125 X 3, 3, 3, 3

explosive upright row- snatch grip
70 X 5 X 5

CG spoto feet up
90 X 6, 6
100 X 2, 2, 2
110 X 2, 2, 2
115 X 2, 2

Sandbag deadlift
70 X 6, 6, 6, 6

lat pulldowns

sandbag lap to shoulder
70 X 12
» The siege of Ireland (Go to post)09-06-2017 @ 15:01 
Sandbag over bar
110 X 1, 1, 1, 1, 1

Paused fronts
125 X 2, 2, 2

push press
70 X 8, 8, 8

curls
pushdowns
farmers 10M runs
80 X 5, 5, 5

dumbbell press - vertical back
27.5 X 6

Front pulldowns
reverse hypers
» The siege of Ireland (Go to post)08-06-2017 @ 19:45 
Yesterday:

Sandbag over bar
40 X 5
60 X 3, 3
80? X 2, 2, 2, 2

Banded press
40 X 5
50 X 5
55 X 5
60 X 1
65 X 1
50 X 3, 3, 3, 3, 3, 3

Squat- low bar, beltless
200 X 1

power clean
100 X 1
105 X 1
110 X 1

Hang cleans
90 X 4, 4

kettlebell schwing
56 X 12, 12

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

Squat
180 X 4, 4, 4, 4, 4, 4, 2, 2, 2 - ouchie

Bench
125 X 8 - 1st rep paused

slingshot
155 X 2

bench against doubled reds
100 X 2
110 X 2

sandbag over bar
40 X 8, 8, 8
60 X 4, 4
110 X 1 - PB Yaaaassss
» The siege of Ireland (Go to post)04-06-2017 @ 14:44 
1/6/17

squat beltless
120 X 12, 12, 12, 12, 6, 6

Belt on
140 X 1
160 X 1
180 X 1

Push press
90 X 4, 4, 4, 4, 4, 4
sleeves on
90 X 2 - ugh too fatigued to get them on properly

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

reverse hyper
20 X 12, 12, 12, 12

T bar row
4 plates 10, 8


Meadows row
2 plates X 8 per arm

CG bench
120 X 1
CG spoto
100 X 3, 3, 3, 3

incline
100 X 2, 2

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

Today

stones
80? X 2, 2, 2, 2

sandbag over bar X a few singles with various

- no weights on the bags or stones these days so just guessing

Axle C+P
120 X 1
100 X 8- 1 clean

High bar
60 X 8
80 X 8
100 X 3
120 X 1
130 X 1

bottom half sumo
160 X 12

Floor press
140 X 3

Kettlebell schwing
56 X 10, 10

lat pulldown
» The siege of Ireland (Go to post)27-05-2017 @ 15:19 
Yesterday

Halting sumo
140 X 3, 3, 3, 3, 3

Sumo box squat
120 X 5
130 X 5


klokovs
50 X 10, 10, 5

muscle snatch
50 X 5

Snatch pulls
50 X 12

T bar row
5 plates X 8

Dumbbell press, 1 notch
38 X 10

reverse hyper - 3 sets

Press
40 X 10, 10

Cg bench
130 X 1

Feet up spoto
100 X 2, 2, 2

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

Today

reverse hypers X 8, 8, 8, 8, 8, 8

press from chin
40 X 12, 12, 12, 12

incline
80 X 8, 5

wide grip cable row
1 X 20
1 X 8

snatch pulls
60 X 8, 8, 8

S/S

single leg squat
bw X 12, 12, 12

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