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gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. gazareth

    gazareth Senior Member

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    Monday 12th November

    A Bench press

    5 x 8: 80kg, 85, 90, 90, 90

    B Larsen press
    4 x 8: 70, 75, 77.5, 77.5

    C Circuit
    5 circuits:
    12 cable flyes
    8 DB row/arm
    20 DB curls
    20 tricep extensions

    D Face pulls
    3 x 20


    Tuesday 13th November

    A Tempo SSB box squat

    4 x 5: 126kg, 136, 146, 136

    B1 DB lunge
    3 x 12/leg

    B2 GHRs
    3 x 10 assisted with red band
     
  2. gazareth

    gazareth Senior Member

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    Thursday 15th November

    A 1-board press

    5 x 10: 80kg, 85, 90, 90, 95

    B OH press
    6 x 50kg, 52.5, 52.5, 52.5

    C Chin-ups
    7 x 4 x BWT

    D1 Face pulls
    4 x 20

    D2 Cable tricep extensions
    4 x 12

    D3 Cable bicep curls
    4 x 12
     
  3. gazareth

    gazareth Senior Member

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    Was on vacation last week. Got in one upper body session in the hotel gym. Back to it last night, back under my coach's programming.

    Tuesday 27th November

    A Squats

    All high bar
    5 x 10 x 120kg
    3 x 6 x 120kg

    B Box squats
    High box
    3 x 12 x 120kg
     
  4. gazareth

    gazareth Senior Member

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    Wednesday 28th November

    A Paused deadlift

    3 x 6 x 150kg
    No belt. Went hook grip for 3 reps of first set, then switched to straps as my thumbs were having a bad day.


    B Bench press
    10 x 75kg, 80, 85, 85, 85


    C RDL
    3 x 10 x 115kg (straps, no belt)


    D Push-ups
    3 x AMRAP - 30, 28, 25 (I think)


    E1 DB tricep extension
    5 x 20 x 17.5kg

    E2 DB fly
    5 x 20 x 10kg DBs

    E3 Crunches
    4 x 20
     
  5. gazareth

    gazareth Senior Member

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    Friday 30th November

    A Close grip bench press

    3 x 12 x 75kg

    B SSB squat
    4 x 10 x 121kg

    C 1-board press
    3 x 8 x 80kg

    D SSB good morning
    3 x 8 x 111kg


    Saturday 1st December

    A Deadlift

    No belt
    1 x 8 x 145kg hook grip
    2 x 8 x 150kg hook grip
    2 x 8 x 155kg straps

    B DB bench press
    100 reps in as few sets as possible
    17.5kg DBs
    60, 41
    As compared to 49, 32, 19 last time.

    C BB row
    10 x 80kg, 90, 90

    D Bumper pinch
    4 x 15 secs/hand

    E 1-arm BB hold
    4 x 15 secs/hand
     
  6. gazareth

    gazareth Senior Member

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    Monday 3rd December

    A High bar squats

    1 x 8 x 132.5kg
    1 x 8 x 137.5kg
    3 x 8 x 140kg


    B Pause squats
    2 x 6 x 132.5kg low bar
    1 x 6 x 132.5kg high bar


    C Good morning
    2 x 10 x 110kg high bar
    1 x 10 x 110kg low bar


    D1 Goblet squat
    2 x 15 x 25kg
    2 x 15 x 20kg

    D2 Plank
    4 x 30 secs

    D3 Walking lunge
    4 x 10/leg x bodyweight

    --

    Deep in a volume hole!
     
  7. gazareth

    gazareth Senior Member

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    Tuesday 4th December

    A Paused deadlift

    Belt & straps
    4 x 5 x 155kg


    B Bench press
    1 x 8 x 80kg
    4 x 8 x 90kg


    C Block pull
    3 x 8 x 140kg


    D1 Lat pulldown
    4 x 12

    D2 Side plank
    4 x 20 secs/side


    E Cable bis/tris
    5 x 12
     

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