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tyreguy

My Log August to December 2017

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Row machine 5 mins.

 

Activation exercises, shoulders, core, lower back.

 

Bench.

 

60x1x10

 

80x1x5

 

90x1x3

 

100x1x3

 

wraps and belt.

 

102.5 x5x5  about 3 mins rest in between sets.

 

no time for accessories, as weight gets heavier need longer rest periods.

 

 

 

 

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Squat.

 

60x2x6

 

80x1x6

 

100x1x5

 

110x1x3

 

122.5 x5x5 belt and sleeves.

 

Lower back pump feels.

 

Lots of stretching, foam rolling.

 

 

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Shoulder exercises and warm ups for 20mins.

 

Bench.

 

60x2x5

80x1x5

100x1x3

 

107.5 x5x5 wristwraps and belt. 4-5min rest between sets.

 

Tri rope pulldowns 5x12

 

cable rows 5x12

 

Still doms from squats,  good though.

 

 

 

 

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Lots of mobility, activation.

 

Squat

 

60x1x5

 

80x1x5

 

Belt n sleeves wrist wraps

 

100x1x5

 

120x1x3

 

130x1x3

 

140x5x5

 

Leg extensions

 

5x12 48kg

 

Ham curls

 

5x12 48kg.

 

 

 

 

 

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Bench.

 

bar x lots

 

light stretches, shoulder activation, tricep pull downs.

 

60x2x5

 

80x2x5

 

90x1x5 wrist wraps and belt.

 

100x1x3

 

105x1x3

 

110x5x5

 

60kg bb rows 5x5

 

Spotter assistance on all reps at 110kg, but at no point did he touch the bar. Those ones prolly 8.5 rpe. 5 mins rest between sets. More of a mental spot just in case.

 

Still have doms from squatting on sunday lol but all good so far.

 

Body weight 112.3.

 

 

 

 

 

 

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Squat

 

60x2x5

 

80x1x5

 

100x1x5

 

120x1x3

 

135x1x3

 

145x2x5

 

145x1x4 rpe 10

 

Starting to feel the weight now, might be time to 3x8 for a bit on squat at same weight. Then go back to 5x5 when I feel I'm stronger.  

 

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