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John | ... | 15-05-2017 @ 18:08 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Friday 12/5/17 Block pulls worked up to 240 "2 inches of the floor 180x1 x12 fast as poss Leg ext 3x12 Leg curl3x12 Home Today Monday Bench press 3x5@155kg Slingshot 180x1 200x1 Incline 3x10@100kg Bw dips 3x10 Tricep pull downs 3x10l16 Quite pleased with today's effort, relised after talking to someone I really don't eat enough at all,well I do just not what I'm ment to so I'm going to get eating right see how much difference it makes. | ||
John | ... | 16-05-2017 @ 21:00 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Deadlift day Day one p.r.o.m 260x6x2 300x1 Safety bar squat 3x10@145k Leg press 290x15 400x15x2 Wide pull downs 3x12 heavy V handle pull 3x12 Single arm row 3x12 Enjoyable | ||
John | ... | 18-05-2017 @ 16:37 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench assist Spoto 1x10@140 2x5@140 Ohp 80x10 2x85x10 Incline db press 3x10@32.5 Front barbell raise 3x10@35k Side lateral 3x10@15k Reverse peck deck 3x10@l14 Cgbp ez + chains 100k 40 of which chains pause n drive 3x10 3phase tricep pulls 10 under grip 10 conventional grip 10 over head 3 sets. Done. | ||
John | ... | 19-05-2017 @ 18:31 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Leg day P.r.o.m day 2 rack pull (2-3 inches below lockout) Worked up to 260kgx6 2sets 1x300kg Squats 3x10@172.5kg 10rep pb Leg press 3x15 400kgx15 Leg extensions 3x12 stack Leg curl 3x12 L8 single leg Calve raise 3x15 stack Good session really pleased with squat progress it's about time tbh, got to remember to keep form tight. | ||
Billytheold | ... | 20-05-2017 @ 00:32 | |
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | That leg session is fire! My legs hurt reading it. This will make me train mine harder. Thanks! | ||
John | ... | 20-05-2017 @ 11:47 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Billytheold said:That leg session is fire! My legs hurt reading it. This will make me train mine harder. Thanks! Lol yes brother but I'm feeling it today | ||
John | ... | 22-05-2017 @ 13:59 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench day Flat bench 2x5@157.5kg 1x4@157.5 30seconds + 1x1 Slingshot 3x3@190kg Incline bench 1x10@100kg 1x8@115k 1x6@110kg shoulder hates these Dips 3x10@bw Cgbp ez+chains 3x10@ 102.5 kg 40 of which chains. Heavy tricep pull downs 3x10@stack 1x25@l10 Done home time | ||
yiannis | ... | 22-05-2017 @ 14:02 | |
'Laurel' Member 4532, 484 posts SQ 260, BP 175, DL 270705.0 kgs @ 105kgs UnEq | John said:Bench day Flat bench 2x5@157.5kg 1x4@157.5 30seconds + 1x1 Slingshot 3x3@190kg Incline bench 1x10@100kg 1x8@115k 1x6@110kg shoulder hates these Dips 3x10@bw Cgbp ez+chains 3x10@ 102.5 kg 40 of which chains. Heavy tricep pull downs 3x10@stack 1x25@l10 Done home time strong benching mate | ||
John | ... | 22-05-2017 @ 15:25 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | yiannis said: strong benching mate Thanks yiannis | ||
dannyboy73 | ... | 22-05-2017 @ 18:52 | |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | A lot of big stuff here. Are them lockout deads going to provide the carry over you need to hit a pb? Personally I can lock anything you give me but am a slow off the ground puller... | ||
John | ... | 23-05-2017 @ 14:34 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | dannyboy73 said:A lot of big stuff here. Are them lockout deads going to provide the carry over you need to hit a pb? Personally I can lock anything you give me but am a slow off the ground puller... Same here Danny I'm hoping that as the rom lowers I can adopt the right position,I don't know if there will be a carry over but it'll be fun to see, if it works il post a thread on it,il also have to add some off the floor stuff though. | ||
John | ... | 23-05-2017 @ 14:41 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Deads Prom wk2 day 1 @ knee height 4th hole around 2" lower than wk 1 x260x5 2sets 1x300 Deadlift stance safety bar squat, 3x10@165k Wide pull downs 3x12stack V handle pull 3x12L14 Single arm rows cable 3x12 L12 Enjoyable work out can really feel the difference in weight from the lower height, fingers crossed for a carry over. | ||
John | ... | 25-05-2017 @ 16:12 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Bench assistance day Spoto 3x10x130kg Ohp 3x5@190kg Dumbbell incline press 3x10@ 37.5k l/r Seated shoulder db press 3x10 @ 30kg l/r Front delt raise barbell 35k ( no momentum) Side delt 3x10x17.5k db Cgbp +chain ez 100kg 40k of chains Tricep pull down 3x10 3 phase. So so hot made training hard work. | ||
John | ... | 26-05-2017 @ 20:39 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Leg day Bit of a shocking day it has been so hot and so much has gone wrong today I'm surprised I even got to the gym but for what it's worth this is what I did. Rack pulls 18" 4th hole 2x5@260kg 1x1@300kg 3x10@ 175kg last few reps were hit and miss in terms of depth. Got phone call had to go. | ||
John | ... | 30-05-2017 @ 21:50 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Deadlift day Rack pulls just below knee 1x3@260 1x1@250 2x4@250 Power row 140x5x3 Safety squat bar dead stance 180x4 Short one to day need to recover glutes seem to be taking a hammering doing rack pulls,really not sure now about the carry over for these but I've started so il finish. | ||
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