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Chasing that total


Bigken1985

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3/4/17

AM Session

High bar beltless 

bar 

70x5

90x2

120x1

170x1 (PB)

Single leg leg press

3x12

AB Wheel

3x12

 

Pumped for the high bar PB. Wasnt sure it was going to go as the best ive done is in the 160s. was hard but come up pretty good. not sure on depth. 

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Thurs 6/4/17

Training at snap here and there, wayy too cold for the shed atm.

Low Bar squat

 barx5

x10

60x5

80x3

100x2

120x1

140x1

add belt only, no sleeves

160x1

180x1

190x1

160x3x3

Behind the back deads  

60x1

100x1

140x1

add straps

180x1

200x1

220x1 WTF

225x1 WTF

 

Great night in the gym, PBs all round. 190 is by far the most ive done with no sleeves, and BTB deads, i dont even know, could have done 230 was pretty easy

 

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Sat 8/4/17

 SSB Box squat (high box) belt only

bar

55x5

75x3

95x2

add 50kg chain

115x1

135x1

145x1

155x1

160x1

162.5x1 ( pb around 210 at top)

Comp bench paused

bar 

60x5

80x3

100x2

120x1

130x1

135x1 Pretty easy

Stone loading 

3 or 4 goes at the 69kg stone, pretty high

 

 

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Sun 16/4/*17

Zercher squat bottom up off straps

bar

60x5

80x3

100x1

120x1

140x1

150x1

160x1 Big PB

Com bench Short pause

bar

60x5

80x3

100x2

120x1

130x1

137.5x1

140x1 

Moved really really good, not much of a grind at all. surprised myself how well i blew this up

120x 6 singles paused

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Mon 17/4/17

Close grip bench paused

Bar

60x5

80x3

100x2

120x5setsx3

120x1x5

Pull ups bw 

3x8

Dips bw 

3x20

Lat pull down neutral grip

3x12

Amrap drop weight

 

Really happy with bench progress and overall strength. Size and strength is at a all time high. Got a bench comp in about 7 weeks. Really hoping to go over 140 and I think I can do that easy.

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Sat 22/4/17

Front squat no belt/sleeves

Barx2x5

60x5

80x2

100x1

120x1

140x1

150x nope. Came up just couldn't get past sticking point

Close grip bench

Bar

60x5

80x3

100x2

120x1

130x1

Cable x over

3x15

Cable rear delt flies

3x15

2x12

 

Mixed bag today, mate bailed on training 30 mins out which there me a bit, so went to snap. 140 front squat moved well just a 10k jump might have been a tad much. Bench wasn't really felling it and snap bench sucks. Still moved good was paused too

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Sun 23/4/17

Bench Comp grip, light pause

 bar

60x5

80x3

100x2

120x1

130x1

140x2 ( Big PB )

Deadlifts with chain

60x3

100x2

add chain approx 40k at top

100x1

140x1

160x1

180x1

190x1

205x1 (close to 245 at top, felt like bebe weight)

45 deree hyper with bar

40k 

50k

did a few sets of 10 here

 

Wrapped with bench today, got that tree pl8 for a dub. Stoked

 

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tues 25/4/17

comp squat belt sleeves

bar

60x5

80x1

100x1

120x1

140x1

160x1

180x1

200x3 (marginal depth, 3rd was high.PB)

Incline Bench Pause

100kg3x3

 

Squats moved well. elbow was being a bitch. always does with low bar. moved well. big squat coming just need to work on that depth

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Thurs 27-4-17

Overhead press

Bar 10

40x6

60x3

70x1

80x1

85x fail

60x3x5

Bulgarian split squat ssb

Each leg

Bwx5

SSBX5

35x5 

55x5

65x5

75x3

80x2

 

Tough week outside the gym. Lots of fatigue,  bw is up which I am enjoying the extra mass in the gym tbh. Thought I'd have more than 80 on ohp but I don't do it much so will need to work on that. Still it's more than last time I did it. Just not that good for a 140 bench. The split squats were brutal af. So much balance involved. Fell over a couple times. But u can catch yourself on the rack using the ssb so it's thumbs of for these 

 

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Mon 1/5/17

SSB Low box squats

bar 

55x5

75x3

95x2

120x3sets x5

Comp Bench

bar

60x5

80x3

100x2

120x5

120x5

120x6 (missed 7th)

Bent over rear delts

3x20

DB flies

3x12

cross body hammer curls

2x50

Fat bar curls

3x12

 

OK session, shoulders and pecs were pretty sore today. Getting cold down here, and that never helps

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