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jones105		Sun 16th - strict log	17-07-2023 @ 23:45
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Strict log 50 x10 50 x10 50 x10 50 x10 Cable flys 18 - 4 x12 Over head cable ext 27 x15 31 x12 36 x12 Cable external rotation 4.5 x15 6 x12 6 x12
jones105		Deadlift 31/6/23	03-08-2023 @ 23:22
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor speed against purple bands 100 x3 100 x3 100 x3 100 x3 100 x3 Banded RDLs 40X0 60 x5 60 x5 60 x5 Seated wide cable rows / 2 stacks 31+31 x15 40+40 x12 45+45 x12 50+50 x10 Preacher curls 20 x10 20 x10 20 x10 20 x10 Reverse hypers / x1 10s hold + reps Machine x1 x10 5kg x1 x10 10kg x1 x10
jones105		Pressing 1/8/23	03-08-2023 @ 23:43
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Swiss bar strict 40 x12 50 x10 60 x8 60 x8 Axle DB press 34 x5 44 x5 44 x8 34 x3 L&R Axle floor press 55 x10 65 x8 65 x8 ISO Shoulder machine press 15 x12 25 x12 30 x12 Standing overhead ext 20 x12 25 x10 30 x10 Standing cable rear delts pulls 4.5 x20 6 x15 Super set with Side laterals 10 x12 10 x12 First few sessions since Brits. Nothing mental,just ticking over
jones105		Squats 3/8/23	05-08-2023 @ 22:07
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Paused front squats 33X1 100 x3 100 x3 100 x3 100 x3 Leg press 200 x12 200 x12 200 x12 200 x12 Hip abductor machine 50 x12 57 x12 57 x12 Ham curls 43 x10 43 x10 43 x10 Just a short one on Thursday…Right knee still has some pain but it easing.. Stability work seems to being the job
jones105		Events	05-08-2023 @ 22:12
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log FTOH 70 x5 70 x5 70 x5 70 x5 Farmers - slow walks / drop and turn at 20m 50 x80m 50 x100m Planned another set but it pissed down! Ball to shoulder 80 x5 80 x5 80 x5 Seated CG cable rows 60 x12 70 x12 80 x12 Power rows Seated ham curls / cluster sets 23 x8 x8 x8 30 x8 x8 x8 36 x8 x8 x8 Stretching / mobility work And weeks just keeping thing’s moderate,lil more volume next week but still keeping the loads lower to manage recovery before prep starts the week after
jones105		Mon 7th - Deadlift	10-08-2023 @ 13:17
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 10.08.2023 @ 13:34 PM by jones105 Deadlift ,fully raw 200 x2 200 x2 200 x2 200 x2 220 x2 Trap bar with fat grips 125 x5 135 x3 135 x3 Preacher curls 20 x12 22.5 x10 22.5 x10 Banded RDLs / red band 60 x5 60 x5 70 x5 Hanging leg raises 5 x10 Cable hammers with a 2sec pause 31 x12 40 x10 45 x8 Ski-erg 30/30 x8 rounds 15mins cross trainer
jones105		Tuesday 8th / Pressing	10-08-2023 @ 13:20
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 10.08.2023 @ 13:40 PM by jones105 Strict Swiss bar / log grip 50 x10 60 x10 70 x8 80 x8 CGBP with 3” block 60 x12 100 x5 100 x5 100 x5 Side laterals- strait bar press downs 7.5 x12 - 31 x15 10 x12 - 40 x12 12.5 x12 - 45 x13 Cross trainer 25 x25mins
jones105		Wednesday 9th / squats	10-08-2023 @ 13:23
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat / 33X1 100 x3 100 x3 100 x3 100 x3 100 x3 Hack squat ( weight not including machine ) 50 x15 100 x12 100 x12 Ham curls 30 x15 40 x12 50 x10 50 x10 x-trainer 15mins
jones105		Log / DB	10-08-2023 @ 13:29
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log FTOH 60 x5 70 x5 80 x5 50 x10 Axle DB handle 34 x5 - R 34 x5 - L 44 x6 - 3L - 3R 59 x6 - R 60 degree incline CGBP with 3” block 60 x12 80 x8 80 x8 Skull crushers 20 x15 30 x10 30 x10 30 x10 15 mins x-trainer
jones105		Events / assistance	12-08-2023 @ 20:30
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Paused Front squat 100 x3 120 x1 140 x1 150 x1 Farmers / drop and turn at 15m 50 x3 pick ups - 30m 80 x60m 80 x60m 80kg ball to shoulder x5 x5 x6 Cable rear delts - hammer curls 4.5 x20 - 10 x10 6 x15 - 12.5 x10 9 x12 - 15 x8 Cable crunches 54 x20 68 x15 77 x12 Grippers to finish - various reps,holds etc etc
jones105		Pressing	14-08-2023 @ 22:23
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Strict log 70 x5 70 x5 70 x5 70 x5 70 x5 Axle handle DB press / FTOH 44 x5 44 x5 44 x5 49 x3 51.5 x2 - one clean Floor press - Swiss bar 70 x10 65 x10 65 x10 65 x10 Trap 3 raise 5 x12 5 x12 5 x12 Even tempo Elbow on knee / external rotation 2.5 x20 2.5 x20 Inc DB flys 7.5 x12 10 x12 12.5 x12 Over head cable ext 27 x15 31 x12 31 x12 First week of MST prep for Arnold’s…
jones105		Deadlift	19-08-2023 @ 17:11
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Banded RDL / red bands 60 x5 70 x5 80 x5 80 x5 80 x5 Banded power rows 60 x12 65 x12 65 x12 Dead stop GM / SSB 47 x12 57 x10 62 x10 Semi pro pull ups 3 x6 Seated wide grip rows on cable cross over / both stacks 90 x12 106 x10 116 x10 DB hammers 7.5 x10 10 x10 12.5 x10 Preacher curls 17.5 x12 20 x12 20 x12 First week again,starts light …
jones105		Thursday 17th - legs/pressing	19-08-2023 @ 17:19
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 05.09.2023 @ 22:07 PM by jones105 Back squat / 33X1 120 x5 120 x5 130 x5 BTNP / no back support 40 x5 40 x5 40 x5 Calf press - KB Tib raises 50 x20 - 6 x12 90 x15 - 6 x12 90 x15 - 6 x12 Skull crushers 20 x12 25 x10 25 x10 Seated single arm cable row with Fat grips 40 x12 40 x12 45 x10 50 x10 Rolling thunder - lift and hold 50 x1 - 5s 50 x1 - 5s 50 x1 - 5s Grippers to finish
jones105		Events	19-08-2023 @ 17:26
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Trap bar deadlift 175 x3 200 x3 220 x3 220 x3 220 x3 OSG OH medley test / few single lifts..No blog so used a log as a 4th implement Barbell - DB - Yoke - log 70 - 60 - 90 - 70 90 - 65 - 110 - 90 Power clean 100 x1 100 x1 100 x1 50 SB 1 x3 from shoulder Some accessories to finish… Was supposed to do farmers but had a bit of rain again.Not too happy with program selection so write this week off and start a fresh week Monday… 8 weeks until Arnold’s ,15 weeks to OSG!!
jones105		Pressing	22-08-2023 @ 17:22
most definatley not an idiot Member 2731, 3586 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Log strict press 75 x3 75 x3 75 x3 PP from rack / back was a little sore 82.5 x5 82.5 x5 82.5 x5 60 degree incline bench with 3” block 60 x12 70 x10 70 x10 Seated DB press 15 x12 20 x12 20 x12 IYT 2.5 x15 3 x15 4 x15 Cable flys 13 x12 15 x12 15 x12 Over head ez extension 20 x12 25 x10 25 x10 Wasn’t happy with current program selection so started another,still 8 full weeks so it fits in

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