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shaun_kelly1993		10-01-2018 - Dl & Bp	11-01-2018 @ 08:23
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Beltless Deadlifts: 120 x 1 170 x 1 220 x 1 270 x 1 290 x 3 5 x 230 x 6 Bench Press: 70 x 1 120 x 1 150 x 1 170 x 1 Feet up back flat bench: 7 x 10r x 100 Assistance Very much sore today, those deadlifts were tough!
shaun_kelly1993		12-01-2018 - Sq & Bp variations	12-01-2018 @ 20:27
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Beltless pause sq: 70 x 1 120 x 1 170 x 1 190/210/230 x 3 3 x 170 x 3 Spoto press: 70 x 1 120/140/160 x 3 3 x 137.5 x 3 assistance
shaun_kelly1993		13/01/2018 - Dl & Bp variations	13-01-2018 @ 14:13
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Paused deadlifts: 70 x 5 120 x 1 170 x 1 220 x 3 250 x 3 270 x 3 3 x 220 x 3 Incline bench: 70 x 5 100 x 5 110 x 5 120 x 5 3 x 100 x 5 Assistance
shaun_kelly1993		15/01/2018- Sq and Bp	16-01-2018 @ 07:32
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Start of phase 2: Beltless Sq: 70 x 1 120 x 1 170 x 1 220 x 1 237.5 x 3 5 x 200 x 6r Bench Press: 70 x 1 100 x 1 120 x 1 150 x 1 172.5 x 1 5 x 142.5 x 6r Lat pulldown: 4 x 12r Rev fly: 4 x 12r Bicep curls: 4 x 20r
shaun_kelly1993		17-01-2018 - Dl & Bp	18-01-2018 @ 09:17
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Beltless dl: 120 x 1 170 x 1 220 x 1 275 x 3 4 x 245 x 5 Bench Press: 70 x 1 120 x 2 150 x 1 170 x 3 3ct pause bench: 3 x 147.5 x 3r Assistance
shaun_kelly1993		19-01-2018 - sq and bp variations	21-01-2018 @ 15:00
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Took the foot off the pedal for the 2 variation days this week which was always in the plan - rather than a full de-load week i decided to experiment by keeping the intensity high on my comp lift days but reducing it on the variation days and removing assistance o the variation days so i was still doing the movements but at low %age and as im writing today (21st Jan) i feel well enough rested and ready to kick the intensity up again for the next 3 weeks, then i'll do the same sort of de-load. Beltless Pause squat: 5 x 70 5 x 120 5 x 150 5 x 170 3 x 120 x 5 Spoto Press: 70 x 5 100 x 5 120 x 5 3 x 70 x 5 home
shaun_kelly1993		20-01-2018 - Dl & Bp variation	21-01-2018 @ 15:01
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Beltless paue dl: 70 x 5 120 x 5 170 x 5 205 x 5 225 x 5 245 x 5 3 x 170 x 5 Incline Bench: 60 x 8 80 x 8 100 x 8 3 x 60 x 8 home feel well rested after the 2 light sessions - good decision and can't wait to go heavy in the coming weeks.

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