View All Posts: jon1234
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| » jon1234 (Go to post) | 12-03-2014 @ 03:13 | ||
| Deads 70 x 5 90 x 5 110 x 3 135 x 3 152.5 x 3 172.5 x 2slipped out of my grip 172.5 x 3 70kg platform SLDL: 10,10,10,10,10 Leg Raises: 10,10,10,10,10 | |||
| » jon1234 (Go to post) | 11-03-2014 @ 04:04 | ||
| OHP 50 x 5 52.5 x 5 60 x 3 67.5 x 3 Fatgrips pullups 8,8,7,6,6,5,5,5 alternate w 50kg OHP x 10,10,10,10,10,10,10,10 Dips: 15,15,15,15 alternate w DB Curls x 10,10,10,10 | |||
| » jon1234 (Go to post) | 08-03-2014 @ 22:32 | ||
| Squats 70 x 5 90 x 5 115 x 5 130 x 5 150 x 3 fail on the squats too so 10kg off and start again Front squat 70 x 10 90 x 10 110 x 5 SLDL off platform 50 x 10 50 x 10 55 x 10 55 x 10 60 x 10 Glute Ham Raise 3 sets of 8 these are hard some curls and 20mins double end bag and speedbag | |||
| » jon1234 (Go to post) | 07-03-2014 @ 04:08 | ||
| bw still low at 93kg Bench 70 x 5 85 x 5 100 x 5 112.5 x 3 didnt even get the 1st week goal of 5s so dropping 10kg off bench and start again. db bench 27kg dbs x 15 34kg dbs x 10 32kg dbs x 10 32kg dbs x 10 32kg dbs x 7 meh i blame last nights beers 32kg db row 5 sets of 10 each side + 5 sets of 10bb curls @27kg s**t session, not really progressing going backwards if anthing.. need to get back over 95kg being fatter always makes me stronger.. | |||
| » jon1234 (Go to post) | 05-03-2014 @ 04:09 | ||
| Deadsy 5 x 60 double OH 5 x 80 double OH 5 x 100 double OH 3 x 110 double OH 5 x 130 5 x 150 3 x 170 couldnt keep hold need chalk, still will drop 5kg off dead and see how we go leg raise: 10,10,9,8,6 60kg platform SLDL: 10,10,10,10,10 | |||
| » jon1234 (Go to post) | 04-03-2014 @ 04:25 | ||
| Ok enough nonsense, feel rested so back to 5/3/1 although changing from BBB to the triumvirate OHP 40 x 5 50 x 5 60 x 5 65 x 5 70 x 3 75 x 2 80 x 1 Fat Gripz pullups: 8,8,6,6 pullups: 6,5,5,5,5 Dips: 15,15,15,13,13 surprisingly s**t at these.. | |||
| » jon1234 (Go to post) | 28-02-2014 @ 04:07 | ||
| Fat Bar Pullup w 20kg plate curls 8,8,7,7,5,5 double overhand deads 70 x 5 90 x 5 110 x 5 120 x 3 3 sets of 10 @40kg DB rows | |||
| » jon1234 (Go to post) | 25-02-2014 @ 08:52 | ||
| Bb ohp 40 x 10 50 x 10 60 x 10 70 x 3 50 x 10 Db bench 27kg x 10 34kg x 10 34kg x 10 34kg x 8 34kg x 7 Pushdowns 6sets of 10 | |||
| » jon1234 (Go to post) | 24-02-2014 @ 09:09 | ||
| Bench 60 x 5 80 x 5 90 x 5 105 x 5 110 x 5 90 x 10 90 x 8 80 x 6 60 x 10 Getting weaker on this bb type program..always seems to happen when i stop the heavy reps OHP w 20kg db 4 sets of 10 DB curls w 20kg db 4 sets of 10 Dips 3 sets of 10 Front squats 5 x 50 5 x 60 5 x 80 5 x 90 5 x 100 5 x 110 | |||
| » jon1234 (Go to post) | 21-02-2014 @ 04:47 | ||
Post Edited: 21.02.2014 @ 04:48 AM by jon1234 bw today 93.4kg damn losing weight..Bent over BB Row 50 x 10 60 x 10 60 x 10 70 x 10 70 x 10 not sure about my form on these feel it mostly in my back snatch grip deads from platform 90 x 3 100 x 3 110 x 3 couldnt really get a proper hook grip not enough chalk tbar row machine 40 x 10 60 x 10 75 x 8 40 x 10 bb rows definately harder 5 sets of 10 x db curls w 18kg db gave the heavy bag a good beating for 8 x 3min rounds | |||
| » jon1234 (Go to post) | 20-02-2014 @ 09:08 | ||
| fat bar pullups 10,8,9,8,5,5,5 alternating w 10 x 20kg plate curls front squats w pause at bottom 50 x 5 60 x 5 70 x 5 90 x 5 100 x 5 110 x 5 all felt good 10 x db rows 5 sets up to 40kg some curls and pulldowns..kind of missing 5/3/1 | |||
| » jon1234 (Go to post) | 18-02-2014 @ 09:21 | ||
| DB OHP 5 sets of 10 up to top set of 22.5kg DB Bench 5 sets of 10 up to top set of 31kg incline bench 5 sets of 10 @ 50kg 6 sets of 10 pushdown + 10 curl combo | |||
| » jon1234 (Go to post) | 17-02-2014 @ 09:11 | ||
| Carrying on with this upper body bb lark.. Bench alternate w 10 x rear delt raises 90 x 10 90 x 10 90 x 10 90 x 10 90 x 6f OHP 40 x 10 50 x 10 60 x 8 70 x 2 40 x 10 5 sets of 10 x DB OHP + 10 x DB Curl + 10 dips @ 15.8kg | |||
| » jon1234 (Go to post) | 14-02-2014 @ 10:42 | ||
| So seeing as i'm doing a reset on 5/3/1 thought id try a few sessions of the upper body routine in the general bulls**t section. Fat bar pullup 8,8,7,7,6,6,5 alternating with 10 x Front Box Squat @50,60,65,70,75,80,90 DB rows sets of 10 up to 38kg BB Curls up to 36kg lying DB curls 5 sets of 10 @15kg each | |||
| » jon1234 (Go to post) | 13-02-2014 @ 09:13 | ||
| Well have been away on work trip so no training, s**t food and lots of cheap booze. BW dropped to 93kg. Bench 60 x 3 95 x 3 110 x 3 122.5 x 1f fail OHP 52.5 x 10 52.5 x 10 52.5 x 10 52.5 x 10 52.5 x 7f 4 sets of SLDL x 10 + BB Row x 10 @ 60kg So yeh i think when you stall u take off 10kg and reset..deload next week then back to it. | |||