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i want to cast a biggef stronger shadow.

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JohnIcon...15-05-2017 @ 18:08 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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.
JohnIcon...16-05-2017 @ 21:00 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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 Happy
JohnIcon...18-05-2017 @ 16:37 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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.
JohnIcon...19-05-2017 @ 18:31 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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.
BillytheoldIcon...20-05-2017 @ 00:32 
Avatar
Sugdens crazy old person.
Member 4936, 4794 posts
SQ 270, BP 155, DL 270
695.0 kgs @ 105kgs UnEq
That leg session is fire! My legs hurt reading it. This will make me train mine harder. Thanks!
JohnIcon...20-05-2017 @ 11:47 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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 Happy
JohnIcon...22-05-2017 @ 13:59 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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 Happy
yiannisIcon...22-05-2017 @ 14:02 
somebody cares .....
Member 4532, 97 posts
SQ 235, BP 162.5, DL 240
637.5 kgs @ 98kgs 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 Happy


strong benching mate
JohnIcon...22-05-2017 @ 15:25 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 kgs @ 130kgs UnEq
yiannis said:
strong benching mate


Thanks yiannis Happy
dannyboy73Icon...22-05-2017 @ 18:52 
Pre-Op
Member 4600, 5552 posts
SQ 240, BP 162.5, DL 255
657.5 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...
JohnIcon...23-05-2017 @ 14:34 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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.
JohnIcon...23-05-2017 @ 14:41 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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.
JohnIcon...25-05-2017 @ 16:12 
Member 5263, 2081 posts
SQ 220, BP 180, DL 240
640.0 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.

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