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» Basic is Best (Go to post)14-12-2009 @ 07:59 
13/12/09 Shoulders deload

did a session with dax its been a while

barx20
40x10
40x10
60x5x3

speed bench blue band

barx5
60x5
60x3x3

close grip bench

60x8
60x8
80x8
100x6
100x6
110x3
80x12
» Basic is Best (Go to post)13-12-2009 @ 11:37 
im not sure mate going to have a bash at the british bench then see were i go from thereGrin
» Basic is Best (Go to post)12-12-2009 @ 12:04 
11/12/09 deload deadlift standing on a 2inch board

60x8
60x8
150x5x2

seated rows

80kgx15
80x15
100x10
100x10
120x8
120x8

Face pulls

80x10
80x10
90x10
100x10
120x8
» Basic is Best (Go to post)11-12-2009 @ 12:57 
9/12/09 deload bench

barx20
60x3
60x3
60x3
60x3

100x3
100x3

dips

5x15
» Basic is Best (Go to post)11-12-2009 @ 12:56 
7/12/09 Squats Deload

barx8
60x8
60x8
100x5
100x5
120x3
120x5
120x7
120x9
120x11
140x5

Chins

8x5
» Basic is Best (Go to post)07-12-2009 @ 18:12 
6/12/09 Bench

barx20
60x10
60x10
100x5
110x5
115x5

1 board

120x2
130x2

1.5 board

130x1
140x1

2 board

140x1
150x1

close grip bench

60x8
100x5x5
120x1
» Basic is Best (Go to post)05-12-2009 @ 08:08 
4/12/09 Deadlift of 6inch blocks

70x5
120x5
160x5
200x3
220x3
240x1
252.5x1
260xf pussy i know

220x3
220x3


Face pulls

80k x10
80x10
100x10
100x10
120x10
120x10

Krock rows

50kg x20

home for pizza
» Basic is Best (Go to post)05-12-2009 @ 08:06 
Will Do phil i will drop you a text sunday and let you know if im still alive
» Basic is Best (Go to post)04-12-2009 @ 13:02 
been having a bad week theis week been trying to move house work 2 jobs and still fing time to train some thing had to give and it was the training and im gutted but thats how it goes

But all is sorted now so i can enjoy a deadlift session tonight and get on with my 5/3/1

I have entered the british bench press that should give me a goal to aim for hope to see somr of you there
» Basic is Best (Go to post)30-11-2009 @ 20:49 
29/11/09 bench again

barx20
60x15
60x15
100x6
120x2

shirt on 42 katana

160x3 to 3 board really easy
160x5 to 2 board fast and easy
160xf to 1 board i tryed this a few times i would get 5mmm from the board and the shirt would kick my elbows back and out the bar on my belly

maybe the katana is to much shirt for me and i should go back to the fury

any input would be great
» Basic is Best (Go to post)30-11-2009 @ 20:44 
27/11/09 Deadlift

sumo warm up

70*8
70x8
120x8
120x8

conventional

160x5
177.5x3
200x6

177.5x3x3

krok rows

40kgx20
40kgx20
50x15
60x10

seated rows

150kgx15
150kgx15
160x5x8
» Basic is Best (Go to post)26-11-2009 @ 08:52 
25/11/09 Bench

barx20
60x12
60x12
85x3
97.5x3
110x8

2 inch board

120x8
120x8
130x4

3 inch board

140x5
140x5

dips

2x10
1x10 10 kg
1x10 20 kg
1x8 30 kg
2x5 40kg
1x10
» Basic is Best (Go to post)24-11-2009 @ 08:50 
23/11/09 Squats

barx20
60x10
60x10
100x8
100x8
122.5x3
140x3
157.5x7

box squat

100x5
120x5x3

good mornings

80x8
80x8
100x8
100x8
110x6

chins

5x5 with 10kg
» GBPF BRITISH UNIVERSITIES (Go to post)22-11-2009 @ 20:27 
just wont too say congratulations to phil (the mexican) richards awesome lifting taking records left right and center finished on squat 300 bench 195 dead 237.5 total 732.5 new british record

well done mate
» Basic is Best (Go to post)20-11-2009 @ 12:21 
18/11/09 Bench

barx20
barx20
60x15
60x15
80x5
90x5
105x10

2 board

120x6
130x5
130x5
140x2
140x3

5x10 on dips

rope pushdowns 3x15 on 50kg

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