View All Posts: jon1234
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| » jon1234 (Go to post) | 27-09-2018 @ 05:10 | ||
| wave 2 wk 2 day 2 dead 20 x 3 @150 yeh my deads need loads more volume/practice need chalk too | |||
| » jon1234 (Go to post) | 26-09-2018 @ 04:48 | ||
| so ive been looking back over my log and assessing why i havent really being smashing it with the PBs.. sure part of this is down to my inconsistancy and drinking. however when i did make my best progress was on this program Week 1: 60 lifts @ 80% of 1RM Week 2: 40 lifts @ 85% of 1RM Week 3: 20 lifts @ 90% of 1RM Week 4: 10 lifts @ 95% of 1RM Week 5: 20 lifts @ 65% of 1RM (speed/deload) Week 6: New pb. now im sure i can't run this back to back but im going to try it for at least a 6wk patch with conservative 1rms and see how we go. | |||
| » jon1234 (Go to post) | 25-09-2018 @ 03:48 | ||
| wave 2 wk 1 day 1 squat 5 x 3 @175 bench 15 x 3 @112.5 | |||
| » jon1234 (Go to post) | 25-09-2018 @ 02:15 | ||
| wave 1 week 3 day 3 squat 5 x 4 @150 w 10 x fatgrip rev curls @35 steps ups x 10 per leg @100 x 10 per leg @110 | |||
| » jon1234 (Go to post) | 19-09-2018 @ 05:51 | ||
| wave 1 week 3 day 1 bench 5 x 4 @110 w 5 x 4 BOR 110 5 x 8 flys w 15 x facepulls squat 5 x 4 @150 | |||
| » jon1234 (Go to post) | 18-09-2018 @ 03:11 | ||
| wave 1 wk 2 day 3 dead 8 x 2 @165 couldnt grip t deads to do 5 x 4 @165 chalk wld be nice squat 5 x 4 @165 | |||
| » jon1234 (Go to post) | 13-09-2018 @ 06:34 | ||
| wave 1 wk 2 day 2 bench 5 x 4 @110 w 8 x banded BOR @110 flys 5 x 8 @10kg per arm w fatgrip rev curls @20 OHP 5 x 4 @50 w 8 x BB curls @45 | |||
| » jon1234 (Go to post) | 11-09-2018 @ 03:34 | ||
| wave 1 week 2 day 1 squat 5 x 4 @165 w 10 x fatgrip rev curls @35 deads 5 x 4 @165 w bench 6 x 2 @115 w 20kg wrist rolls | |||
| » jon1234 (Go to post) | 07-09-2018 @ 07:59 | ||
| wave 1 week 1 day 3 deficit dead 4 x 5 @130 barbell hip thrusts 2 x 5 @100 had to give these up not enough room but i can see how these isolate the glutes really well front squats 1 x 5 @90 almost passed out from bar crushing my windpipe so moving swiftly on 4 x 10 step ups per leg @90 | |||
| » jon1234 (Go to post) | 06-09-2018 @ 11:04 | ||
| wave 1 wk 1 day 2 Bench 4 x 5 @107.5 w 8 x banded BOR OHP 4 x 8 @50 Flys 4 x 8 @10kg each Close grip bench 3 x 8 @90 chinups 3 x 8 | |||
| » jon1234 (Go to post) | 04-09-2018 @ 07:07 | ||
| wave 1 wk 1 day 1 squat 4 x 5 @160 w 8 x fat grip reverse curls dead 4 x 5 @160 these were tough till u put my feet closer together as i remembered from oxmans dead tips on his youtube. technique is everything really. floor press 4 x 5 @107.5 | |||
| » jon1234 (Go to post) | 31-08-2018 @ 03:23 | ||
| wave 3 wk 3 day 3 squat 5 x 3 @130 step ups 5 x 10 @70 per leg these actually really good, never tried them before as im paranoid about tweaking my knees but think these wld be great for knee stabilisation step ups 3 x 8 @80 step ups 1 x 8 @90 step ups 1 x 8 @100 | |||
| » jon1234 (Go to post) | 30-08-2018 @ 04:41 | ||
| wave 3 wk 3 day 2 bench 5 x 3 @100 w 15kg wrist rolls and 8 x fatgrips curls w50kg dead 5 x 3 @140 w 10 x band facepulls | |||
| » jon1234 (Go to post) | 28-08-2018 @ 10:29 | ||
| wave 3 wk 3 day 1 squat 5 x 3 @130 dead 5 x 3 @140 bench 5 x 3 @100 | |||
| » jon1234 (Go to post) | 23-08-2018 @ 03:28 | ||
| wave 3 wk 2 day 3 bench 6 x 2 @100 banded reverse rows 6 x 2 @100 bench w reverse bands 8 x 3 @120 banded reverse rows 8 x 3 @120 squat w reverse bands 3 x 3 @150 fat grip curls 3 x 8 @55 w wrist roller | |||