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jones105		Deadlift / assistance/ H	24-01-2018 @ 19:22
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 24.01.2018 @ 20:38 PM by jones105 DOH 100 x5 120 x3 150 x3 Floor 215 x2 Belt 215 x2 220 x2 12” 225 x2 Belt 225 x2 230 x2 1” deficit 200 x5 Belt 200 x5 ISO ham curls with mini green bands 10 x10 10 x10 10 x10 11.5 x9 Not sure what band tension added,few KGs ?? CGPD 36 x12 42 x12 52 x12 52 x12 Reverse hyper 10 x12 15 x10 15 x10 15 x10
jones105		Squats / yoke / E	27-01-2018 @ 12:15
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 17.02.2018 @ 16:45 PM by jones105 Speed squats against green bands Bar weight 80 x2 x2 85 x2 x2 90 x2 x2 95 x2 x2 Band tension approx 30kg ? Fronties 140 x3 145 x3 145 x3 Yoke 15+15m 170 x30m 190 x30m 210 x30m 210 x30m Conditioning - shield into farmers,15m turns 80 x30m - 60 x30m 90 x30m - 80 x30m 90 x30m - 80 x30m Good mornings 40 x12 50 x10 x10 x10 Calf raises 5 x15 7 x12 8 x12 10 x12 10 x12 Tough one today,up since 4am working then strait to Gym with not much food( my fault ) kinda my back off day anyway...
jones105		Pressing / assistance / H	30-01-2018 @ 19:12
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 30.01.2018 @ 19:12 PM by jones105 Push press 90 x2 100 x2 110 x2 110 x2 Last rep locked for 3 secs with 3 secs eccentric Strict 85 x3 90 x3 90 x3 Incline bench 80 x10 90 x8 100 x6 100 x6 Seated DB 20 x10 22.5 x10 25 x10 25 x10 Skull crushers 22 x15 27 x12 29.5 x8 29.5 x9 32 x7 Reverse peck deck 24 x12 x12 x12 x12 Cable crunches 54 x30 73 x20 82 x10 82 x10 82 x12
jones105		Deadlift / assistance / E	31-01-2018 @ 18:31
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed floor DOH 110 x2 110 x2 115 x2 115 x2 125 x2 125 x2 Straps 140 x2 140 x2 Trap bar,mo straps 183 x5 193 x5 1” deficit 150 x6 165 x6 ISO ham curls + blue mini bands 5 x12 10 x8 10 x10 10 x10 10 x10 Two leg 32 x15 Reverse wrist curls 15 x8 x8 x8 x8 x8 Super set with Cable hammers 41 x8 x8 x8 x8 x8 - reps held for a 2count Wrist roller 5kg x 3 rolls x 3 sets First time using a wrist roller,forearms pumped!!!
jones105		Squats / conditioning / R	03-02-2018 @ 11:16
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 03.02.2018 @ 15:32 PM by jones105 Back squat 170 x4 Belt 170 x6 170 x8 Fronties / cross arm 120 x6 120 x8 120 x8 Yoke - speed / turns at 15m 160 x30m 160 x30m 180 x30m 200 x30m Medley - sack into farmers - turns at 15m 75 sack 30m - 70 farmers 30m 75 sack 30m - 80 farmers 30m 75 sack 30m - 85 farmers 30m Sack over yoke 48” 75 x6 75 x6 75 x8 Reverse hypers 10 x15 15 x15 15 x15 15 x15
jones105		Pressing / assistance / E	06-02-2018 @ 17:54
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 06.02.2018 @ 17:55 PM by jones105 Military press with KB attatched to bands 50 x3 50 x3 50 x3 50 x3 50 x3 BTN push jerk 50 x3 60 x3 60 x3 Incline bench 80 x10 100 x8 105 x5 110 x3 Skull crushers 27 x10 32 x7 32 x7 32 x8 Seated,unsupported press.Ultimate bar,semi sup grip 60 x8 60 x8 60 x8 Reverse pec Dec 24 x10 24 x10 24 x10 - 19 x10 Cable crunches 54 x30 77 x16 82 x12 84 x12 84 x12
jones105		Deadlift / assistance / R	07-02-2018 @ 18:52
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor DOH 100 x5 140 x3 170 x1 Straps 200 x4 Belt 200 x6 200 x8 12” 215 x3 Belt 215 x5 1” deficit 180 x8 185 x8 ISO ham curls against mini red bands 7.5kg x8 x8 x10 10 x10 Cable hammers 41 x12 50 x6 x6 x6 32 x10 2secs hold on each rep Wrist roller 5kg x3 x3 x3 Tough one today,freezing Gym and just couldn’t get going....2 days rest ready for heavy squat day Saturday
jones105		Squat / loading / H	10-02-2018 @ 14:19
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 17.02.2018 @ 16:28 PM by jones105 Back squat 180 x2 Belt 180 x2 200 x1 - lil test. Fronties beltless 160 x1 180 x1 180 x1 Yoke 190 x30m 220 x15m 220 x15m 220 x15m 220 x15m 220 x15m Sack over yoke 48” 70 x6 70 x10 Great session today..all squats in just neo sleeves ,belt on heavier back squat..Trained with my old training partner lewis graddon..Defo make it a regular thing
jones105		Deadlifts / assistance/ H	14-02-2018 @ 21:52
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor 220 x2 Belt 230 x1 240 x3 - supposed to 1 Belt off 200 x10 amrap - few more in the tank but wanted to keep form Barbell rows 70 x10 70 x10 70 x70 CGPD 40 x12 50 x10 50 x10 55 x10 - 35 x10 Reverse wrist curls 20 x10 x10 x10 x10 Cable hammers 20 x10 x10 x10 Ez curls to finish 20 x20 Happy with this,still a lot more work to do but it’s all moving in the right direction
jones105		Squats / assistance / E	17-02-2018 @ 16:27
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 17.02.2018 @ 16:47 PM by jones105 Back - speed against green bands Bar weight 100 x2 100 x2 100 x2 100 x2 100 x2 100 x3 Band tension 30-40kg Yoke turns at 15m 160 x30m 200 x30m 200 x30m 200 x30m 200 x24m - some c**t set up a circuit blocking my runs!!! 100kg block carries,wide grip x48m x48m Reverse hypers 15 x12 x12 x12 x12 Calf raises 6 x20 10 x12 12 x12 15 x6 - 10 x10
jones105		Pressing/ assistance / R - from Monday 12-2-18	17-02-2018 @ 16:41
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Military press ultimate bar semi sup grip 40 x10 50 x8 50 x8 60 x6 60 x6 Incline bench Semi pron grip 60 x10 70 x8 80 x8 80 x8 90 x4 - 70 x8 Seated DB press 25 x10 25 x10 25 x10 25 x10 Skull crushers 25 x10 x10 x10 x10 Reverse pec Deck 29 x10 x10 x10 x10 Cable press downs 50 x10 x10 x10 Changed this session around a bit,find the ultimate bar less stressful on the wrists...hits the tris more.. Heavy press next week I’ll go back to bar for push press..
jones105		Pressing / assistance / H	19-02-2018 @ 19:50
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Clean & Press 80 x1 90 x1 100 x1 110 x1 120 x1 100 x1 100 x1 100 x5 - one clean Strict press 70 x6 70 x6 60 x8 Arm over arm into sled drag 15+15m Thick rope with smooth cover over it.. 55 x30m 65 x30m 65 x30m 75 x30m 75 x30m 60s rest between runs.. Skull crushers 27 x10 32 x10 32 x10 32 x8 + 4 press Cable press downs 35 x12 x12 x12 x12 Reverse pec deck 29 x10 x12 x15 33 x8 33 x8 - 12 x10 Stretching Went off program a bit today to test the water with the c&p...120kg felt comfy,think there was at least another 5kg there today...plenty of time to train this event now leading upto the welsh
jones105		Deads / Assistance / E	21-02-2018 @ 18:52
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor speed with 20kg chains Weigh including chains 120 x2 130 x2 Straps 140 x2 150 x2 160 x2 Trap bar bar 195 x5 195 x5 200 x5 + 20 sec hold 1” deficit 170 x6 175 x6 ISO ham curls + Black bands 5 x8 7.5 x8 7.5 x8 7.5 x8 7.5x10 Medium grip pull downs 39 x15 52 x10 52 x10 52 x10 52 x10 Ez cable curls 25 x12 25 x12 25 x12 25 x10 - 15 x12
jones105		Squats / yoke / R	23-02-2018 @ 19:19
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Back squat - belt & rehbands 180 x3 180 x5 200 x3 Yoke 200 x15m 200 x15m 200 x15m 200 x15m 200 x15m 200 x15m 200 x15m 200 x15m 200 x30m - drop and turn @15m Reverse hyper 15 x12 20 x10 20 x10 20 x10 20 x10 Super set with Good mornings 50 x10 50 x10 50 x10 50 x10 50 x10 Slightly off program today,180 was working sets 3-5 but they felt comfy so decided to go heavier...left front squats out to put more volume in on yoke..
jones105		Pressing / assistance / E	26-02-2018 @ 19:25
most definatley not an idiot Member 2731, 3584 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Military press ultimate bar semi pronation 50 x5 60 x5 60 x5 Semi supination 60 x5 60 x5 60 x5 Bench,lockouts ultimate bar semi pronation 80 x10 90 x8 100 x5 100 x5 100 x5 Reverse pec deck 33 x10 33 x10 33 x10 33 x10 33 x10 - 19 x8 Cable press downs - ez bar 40 x12 45 x10 45 x10 45 x10 40 x10 - 30 x10 Was supposed to be explosive day for press but fancied a slight change but didn’t go overly heavy..will press again Friday

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