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Stephen9069 Training Journal

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stephen9069Icon...12-01-2018 @ 18:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:
Great work mate, right back in at the deep end.
Don't overlook the humble push up. If you have good form they'll probably do what you want them to do. I see them as a good "health" movement but only when done with good form. A very underrated movement in my opinion, no-one is "too good" for push ups.


Thats a good idea mate i forgot about them i even have the rotating handles which make it more comfortable on my shoulders ill throw them in from next week.
stephen9069Icon...12-01-2018 @ 18:09 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:Nice work Stephen great to see you back regular like Happy


Cheers mate its nice to actually be doing something again.
stephen9069Icon...12-01-2018 @ 18:21 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 12-JANUARY-2018

SQUAT

80kg x 7
80kg x 7
80kg x 7
80kg x 7
80kg x 7
80kg x 7

CALF RAISES

80kg x 15
80kg x 15
80kg x 15
80kg x 15

Second squat session of the week and again nothing heavy still trying to nail my technique while slowly pushing my knee and groin. Things felt a little tight on the first set especially my groin but all eased off. Will focus on a bit of stretching and mobility work to hopefully improve things.

nailsIcon...15-01-2018 @ 10:15 
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my wood got all bloody
Member 1001, 5643 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Squats are looking great, every rep looked bang on.
stephen9069Icon...15-01-2018 @ 18:44 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Squats are looking great, every rep looked bang on.


Cheers mate they felt relatively comfortable i feel more paranoid about my knee mainly and then judging depth lol.
stephen9069Icon...15-01-2018 @ 18:54 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 15-JANUARY-2018

BENCH PRESS

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

BAND ASSISTED PULL UPS

BW(-20kg) x 4
BW(-20kg) x 4
BW(-20kg) x 4
BW(-20kg) x 4

SEATED MILITARY PRESS

50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

ONE ARM DB ROWS

45kg x 6
45kg x 6
45kg x 6
45kg x 6

INCLINE DB PRESS

20kg x 10
20kg x 10
20kg x 10
20kg x 10

BARBELL ROWS

80kg x 12
80kg x 12
80kg x 12
80kg x 12

DB SIDE RAISES

10kg x 8
10kg x 8
10kg x 8

Definitely enjoying the extra rest with only lifting 4 days a week instead of the 6 but i will say the upper sessions can drag on a little bit mainly because im following a bench routine with some sessions wanting 7 or 8 working sets.

Squatting and deadlifting tomorrow.
nailsIcon...16-01-2018 @ 08:51 
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my wood got all bloody
Member 1001, 5643 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Loads of volume there mate, nice weight for bench as well. How does it take you to do all that?
JohnIcon...16-01-2018 @ 10:01 
#biggef
Member 5263, 3384 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Now that's an epic slice of work nice work Happy
OxmanIcon...16-01-2018 @ 13:09 
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Likes tight rubber
Member 2981, 11058 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 93.7kgs UnEq
Masses and masses of work mate!
stephen9069Icon...16-01-2018 @ 19:31 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Loads of volume there mate, nice weight for bench as well. How does it take you to do all that?


Cheers mate its meant to be based on percentages of my 1 rep max but im not ready to test that just yet but ill try it at the end of the eight weeks then run it again with the percentages.

It depends on what part of the bench routine im at all the sets are super sets but i need to rest a little longer, that last session took me an 1 hour 40 minutes.
stephen9069Icon...16-01-2018 @ 19:32 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:Now that's an epic slice of work nice work Happy


cheers mate hopefully strength will come back to a good standard this year.
stephen9069Icon...16-01-2018 @ 19:33 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Masses and masses of work mate!


cheers mate im certainly feeling the effects of the volume lol
stephen9069Icon...16-01-2018 @ 19:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 16-JANUARY-2018

SQUAT

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

DEADLIFT

120kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4

CALF RAISES

90kg x 15
90kg x 15
90kg x 15

Squatting actually felt comfortable and fast today so im thinking the changes to my set up could be working.

My knee felt good there was no pain but i will still keep the weights slightly lower and keep the build up a lot longer.


OxmanIcon...17-01-2018 @ 09:35 
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Likes tight rubber
Member 2981, 11058 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 93.7kgs UnEq
Squatting looking on point mate and its a result you are pain free. Fingers crossed you can keep building and building this year.
stephen9069Icon...17-01-2018 @ 18:22 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Squatting looking on point mate and its a result you are pain free. Fingers crossed you can keep building and building this year.


Cheers mate week 2 almost complete hopefully i can get to week 8 without any issues thats my first goal of the year.

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