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jon1234

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jon1234Iconjon123413-11-2013 @ 01:52 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Post Edited: 13.11.2013 @ 02:37 AM by jon1234
140bench, 200sq, 220 dead is the dream.

Started out on 5x5 now been doing 5/3/1 but not taking it that seriously.

current 1rm/pb sq170 dead190, bench120

Carrying on with 5/3/1 but adding in some grip work/accessory stuff for my pipecleaner forearms and calves.

Thought I might as well add in my stuff yesterday to kick this off

Front Squats with 5 rep fat grip pullups between sets
5 x 50
5 x 70
5 x 80
5 x 100
5 x 120
2 x 130

OHP with 6 rep fat grip pullups between
5 x 40
5 x 50
5 x 60
5 x 70
jon1234Icon14.11.1314-11-2013 @ 08:50 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Deads
100 x 5
125 x 5
145 x 5
165 x 5
120 x 10
120 x 10
No belt or wraps, grip is definate weak link

Ohp
70 x 5
75 x 5
80 x 2
70 x 5

5 x 10reps db curls and some wrist rolling
jon1234Icon14.11.1314-11-2013 @ 08:50 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Post Edited: 14.11.2013 @ 08:53 AM by jon1234
Dp
LuuuuuukeyIcon...14-11-2013 @ 09:21 
Avatar
Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
I used to have issues with my grip. High rep shrugs or DB rows, basically anything where you have to keep hold of something for a while worked well for me.
jon1234Icon16.11.1316-11-2013 @ 01:49 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Yeh I've been working some Kroc/Croc rows in now and then and theyre def helping as are the fat grips.

Bench
60 x 5 w fat grip
80 x 5 w fat grip
95 x 5 w fat grip
115 x 5
90 x 10 w fat grip then 75 x 10 row
90 x 10 w fat grip then 75 x 10 row
70 x 10 w fat grip then 75 x 10 row
70 x 10 w fat grip then 75 x 10 row

18kg ez bar curl with fat grip 3 x 10

rows felt heavy and pretty bad form no doubt esp last set, happy w bench even tho was touch and go reps, with no spotter i dont really want to pause at the bottom though. Wailed away on the punch bag for about 30mins as finisher.
jon1234Icon17.11.1317-11-2013 @ 04:21 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
40kg bb curls x 10 + 36kg db croc rows x 10
40kg bb curls x 10 + 38.5kg db croc rows x 10
43kg bb curls x 10 + 38.5kg db croc rows x 10
45kg bb curls x 10 + 38.5kg db croc rows x 10

18kg ez bar pronated curls w fat grips x 10
20kg ez bar pronated curls w fat grips x 10
22.5kg ez bar pronated curls w fat grips x 10
25kg ez bar pronated curls w fat grips x 10

7 fat bar pullup + 15 x calf raises + 80kg bb fat grip holds for 1min
7 fat bar pullup + 15 x calf raises + 80kg bb fat grip holds for 1min
7 fat bar pullup + 15 x calf raises + 80kg bb fat grip holds for 1min

went on double end bag for 15mins to finish
jon1234Icon19.11.1319-11-2013 @ 08:53 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Squat
70 x 5
90 x 5
115 x 5
130 x 5
145 x 5
150 x 5 box
160 x 5 box
70 x 5 front sq
90 x 5 front sq
110 x 5 front sq
120 x 3 front sq
jon1234Icon20.11.1320-11-2013 @ 04:08 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
OHP
50kg x 5
60kg x 5
70kg x 5
50kg x 10

Snatches
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 1

deficit SLDL
70kg x 10
80kg x 10
80kg x 10
80kg x 10

30mins boxing bag and skipping
jon1234Icon24.11.1324-11-2013 @ 03:23 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Dead
5 x 70
5 x 100
5 x 110
3 x 125
3 x 155
3 x 175

Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15
Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15
Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15
Fat Grip dead 5 x 70 + pronated ezbar curl 25kg x 10 + calf raises x 15

30mins skipping and punch bag
jon1234Icon26.11.1326-11-2013 @ 09:15 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Bench
5 x 60
5 x 80
5 x 90
3 x 92.5
3 x 105
3 x 117.5
10 x 80
10 x 80
10 x 80

DB Rows
5 x 10 @38.5

OHP
5 x 10 @50

calf raises 10 x 10
jon1234Icon27.11.1327-11-2013 @ 10:26 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Squat
5 x 70
5 x 100
3 x 120
3 x 132.5
3 x 155
10 x 70 front sq

Deads
10 x 100
10 x 100
10 x 100
10 x 100
10 x 100
this took ages my deads are pretty weak plus my lower back was caning from yesterdays croc rows..

Curls
3 x 10 @43kg
3 x 10 @43kg
3 x 10 @43kg

Tricep pushdowns and face pulls 3 x 10 reps
dannyboy73Icon...27-11-2013 @ 10:37 
Pre-Op
Member 4600, 6407 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
Nice volume. You will get those target weights in no timeWink
jon1234Icon30.11.1330-11-2013 @ 05:29 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Thanks mate. Yeh slowly but surely i'll get there. I think my mistake previously was getting carried away with the max lifts going too low reps with not enough volume so looking to follow the program properly this time.

OHP
10 x 40
5 x 50
5 x 52.5
3 x 65
3 x 72.5
3 x 75
1 x 80 ground this out took a good while to get up like in slow motion

Bench
10 x 80 fat grips
10 x 80 fat grips
10 x 80 fat grips
10 x 80
10 x 80
last 2 were pretty touch and go bouncey bounce

Chinups
10,10,10,5,5,5,5 total 50

4 sets of 10 Face pulls @16 with 10 tri pushdowns@30

Curls
10 x 25
10 x 25
10 x 25

30mins of boxing finisher heavy bag and double end bag.
jon1234Icon2.12.1302-12-2013 @ 08:42 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Deads
70 x 5
120 x 5
142.5 x 5
162.5 x 3
182.5 x 3
Was only going for 1 on the last set so happy to get 3

Squats
5 sets of 10 x 85

Some calf raises and curls.
jon1234Icon4.12.1304-12-2013 @ 09:14 
Member 4925, 699 posts
SQ 185, BP 140, DL 210
535.0 kgs @ 95kgs UnEq
Post Edited: 04.12.2013 @ 09:16 AM by jon1234
Bench
60 x 5
90 x 5
97.5 x 5
112.5 x 3
125 x 1 (pb)
100 x 10
Thought i could have got a 2nd at 125 but with no spotter always better to stick to the program rather than risk the roll of shame Happy

OHP
40 x 10
50 x 10
50 x 10
40 x 10
40 x 10

Croc rows
5 sets of 10 @ 38.5

3 sets of 10 Curls + 10 skull crushers @ 40.8

3 x 10 tri pushdowns 28.5

20mins boxing finisher

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