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    Week 3, Day 4

    Sunday W3D4 05.12.21


    Comp Bench - 3:45 rest
    They're having the benches reupholstered so I had to use the crappy FID one which is very skinny/wobbly
    3s to
    90 X 3
    100 X 1
    110 X 1
    115 X 1 @9
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    709
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    Week 3, Day 3

    Sat W3D3 04.12.21

    Bodyweight 96kg
    6 weeks until comp

    Log Push Press - Belt, 3:00 rest
    4s to
    67 X 4
    72 X 4 @9
    67 X 4 X 3
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    709
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    Week 3, Day 2

    Thurs W3D2 02.12.21


    Press - Belt, 3:00 rest
    4s to
    50 X 4
    57.5 X 4 X 5

    SLDL - Belt, 3:00 rest
    4s to
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    Week 3, Day 1

    Weds W3D1 01.12.21


    Comp Squat - Belt, 4:00 rest
    4s to
    160 x 1
    180 x 1 @7
    162.5 x 4 x 5

    3-3-0 Tempo Bench - 3:00 rest
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    709
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    Week 2, Day 4

    Monday W2D4 29.11.21

    Press ups
    Burpees
    Core
    Arms
    1hr circuit keeping HR up


    Notes
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    Week 2, Day 3

    Sunday 28.11.21 W2D3

    Training at my mother in law's - Only equipment is a very rusty barbell and 200kg plates. Outdoors on her patio, it was 0 degrees Celsius outside


    Press - Belt, 2:30 rest...
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    709
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    Week 2, Day 2

    W2D2 Friday 26.11.21


    Comp Squat - Belt, 4:00
    5s to
    155 X 5 X 5
    Not sure of RPE here but it wasn't too high

    Tempo Bench 3-3-0 - 3:00 rest
    4s to
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    709
    Views
    129,612

    Week 2, Day 1

    Tuesday W2D1 23.11.21


    Comp Squat
    Warm up to 120 X 3
    Pain in left adductor really came on
    Paused HB squat 120 X 3
    Ended it there, too painful

    Messrd around with some stretching and foam...
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    709
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    129,612

    Week 1, Day 5

    Sunday W1D5 21.11.21


    Press - Belt, 3:00 rest
    50 X 4
    55 X 4
    60 X 4 @9
    52.5 X 4 X 3

    Chins - 2:00 rest
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    709
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    Week 1, Day 3 & 4

    Friday W1D3 19.11.21


    Log Push Press - Belt, 2:00 rest
    57 x 4
    62 x 4
    67 x 4 x 3

    SLDL - Belt, 2:30 rest
    4s to
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    709
    Views
    129,612

    Week 1, Day 2

    Wednesday W1D2 17.11.21


    Monster DB Press - 2:30 rest
    22.5 X 5
    27.5 X 5 X 3

    Block Deadlift - No belt, 2:00 rest
    About 4 inches below knee
    3s to
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    709
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    129,612

    Week 1, Day 1, Loading/pivot week

    Monday 17.11.21 W1D1


    Comp Squat - Belt, 3:00 rest
    5s to
    140 X 5
    150 X 5 X 2
    Haven't LB squatted for 4 weeks so not pushing the boat out

    Comp Bench - 3:30 rest
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    709
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    129,612

    Week 4, Day 4

    Monday 08.11.21 W4D4


    Cleans - No belt, 3:00 rest
    3s to
    80 x 3
    90 x 3
    100 x 1
    110 x fail x 2
    80 x 3 x 3
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    709
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    129,612

    Week 4, Day 3

    Sunday 07.11.21 W4D3

    Working out at mother in law's place since we moved some of my gear here. Lifting outdoors - It was cold but kinda fun


    BB Press - 2:00 rest
    50 X 6 X 4
    // Tri Ext 20 X...
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    709
    Views
    129,612

    Week 4, Day 2

    Saturday 06.11.21 W4D2


    Comp Bench - 3:30 rest
    5s to
    90 X 5
    100 X 5 @8
    90 X 5 X 4

    Comp Deadlift - Belt, 3:30 rest
  • Replies
    709
    Views
    129,612

    Week 4, Day 1

    Thursday 04.11.21 W4D1


    HB Squat - No belt, 3:00 rest
    6s to
    132.5 X 6
    140 X 6 @5.5 - Felt a small pull in my right quad
    Moved stance out a bit wider
    135 X 6 X 3
    Was planning on doing a...
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    709
    Views
    129,612

    Week 3, Day 4

    Tuesday 02.11.21 W3D4


    Cleans - 3:00 rest
    3s to
    90 X 3 X 5

    Pause Front Squat - No belt, 3:00 rest
    100 X 5 X 4
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    709
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    129,612

    Week 3, Day 3

    Monday 02.11.21 W3D3


    Log Press - Belt, 2:30 rest
    Work to
    52 X 8
    54.5 X 8 X 3
    52 X 8

    Pendlay Rows - 2:00 rest
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    709
    Views
    129,612

    Week 3, Day 2

    Saturday 30.10.21 W3D2

    I have signed up to a sanctioned IPF competition at my own gym which is pretty awesome. January 15th


    Comp Bench - 3:30 rest
    5s to
    90 x 5
    92.5 x 5 x 2
    95 x 5 x 2
  • Replies
    709
    Views
    129,612

    Week 3, Day 1

    27.10.21 Wednesday W3D1


    HB Squats - No belt, 3:00 rest
    Narrow stance, WL shoes
    Sets of 6 to
    130 X 6
    135 X 6
    140 X 6 @8.5
    130 X 6 X 2
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