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gazareth's journal

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

  1. gazareth

    gazareth Senior Member

    Joined:
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    Monday 7th January

    A Squat

    High bar
    5 x 160kg
    5 x 170
    5 x 175
    Low bar
    5 x 170

    B High bar pause squat
    4 x 4 x 147.5kg

    C Box squat
    3 x 10 x 132.5kg

    D Plank
    3 x 45 secs
     
  2. gazareth

    gazareth Senior Member

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    Wednesday 9th January

    A Block pull

    4 x 4 x 167.5kg (straps)


    B Bench press
    4 x 95kg
    4 x 102.5
    4 x 107.5 (PB)
    4 x 110 (PB)
    4 x 112.5 (PB)


    C RDL
    3 x 10 x 115kg (straps)


    D Push-ups
    3 x AMRAP: 45, 35, 35


    E1 DB tricep extension
    5 x 12

    E2 DB curl
    5 x 12


    F1 DB fly
    4 x 15

    F2 Ab wheel
    3 x 6 from knees

    --

    98.5kg yesterday, 99.0kg today.
     
  3. gazareth

    gazareth Senior Member

    Joined:
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    Friday 11th January


    A1 Floor press

    4 x 6 x 85kg

    A2 SSB pause squat
    5 x 4 x 143.5kg


    B1 Spoto press
    3 x 5 x 85kg

    B2 SSB tempo squat
    5,1,3
    3 x 4 x 131kg


    C1 Deadbugs
    4 x 10

    C2 DB tricep extension
    4 x 20

    C3 DB hammer curl
    4 x 10


    --


    Saturday 12th January


    A Deadlift

    Hook grip, reset:
    4 x 175kg
    4 x 185
    4 x 190
    Straps, touch & go:
    4 x 190
    4 x 190


    B DB bench press
    100 reps in AFSAP
    20kg DBs
    55, 45


    C1 Row
    2 x 6 x 110kg
    2 x 6 x 115

    C2 Bumper pinch
    4 x 15 secs/hand

    C3 1-arm BB hold
    4 x 15 secs/side

    --

    97.9kg today
     
  4. gazareth

    gazareth Senior Member

    Joined:
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    Monday 14th January

    A High bar squat
    4 x 165kg
    4 x 170
    4 x 175
    4 x 180
    4 x 170


    B High bar tempo squat
    5,1,3
    3 x 4 x 155kg


    C High bar pause squat
    3 x 5 x 155kg


    D1 Plank
    3 x 30 secs

    D2 Lunge
    3 x 10/leg x BWT
     
  5. gazareth

    gazareth Senior Member

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    Tuesday 15th January

    A Deadlift to the knee (straps)

    4 x 3 x 175kg


    B Bench press

    2 x 102.5kg
    2 x 110
    2 x 115
    2 x 120 (paused both reps) (PB)


    C Paused deadlift (straps)
    3 x 4 x 167.5kg touch & go


    D Lat pulldown
    4 x 10

    --

    97.6kg today.
     
  6. gazareth

    gazareth Senior Member

    Joined:
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    Thursday 17th January


    A Spoto press

    4 x 5 x 95kg


    B SSB squat
    5 x 4 x 153.5kg


    C Floor press
    3 x 5 x 92.5kg


    D Pause SSB squat
    3 x 4 x 141kg


    E Hanging leg raise
    4 x 10

    --

    97.5kg today
     
  7. gazareth

    gazareth Senior Member

    Joined:
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    Saturday 19th January


    A Deficit DL

    All hook grip
    3 x 180kg
    3 x 190
    6 x 200 (huge PB)


    B DB bench
    100 reps in AFSAP
    45, 35, 20 with 20kg


    C1 Row
    4 x 5 (2 or 3 sets with 110kg IIRC)

    C2 DB pinch
    4 x 15 secs/hand

    C3 1-arm hold
    4 x 15 secs/side

    --

    97.0kg today.
     

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