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  1. #691
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    Saturday 1st June

    Squat :
    70 x 5
    110 x 6
    120 x 6
    130 x 6
    135 x 6

    Front squat:
    110 x 4
    115 x 4
    117.5 x 4
    120 x 4
    122.5 x 4

    Deadlift :
    70 x 5
    110 x 6
    140 x 6
    My fom is so stiff leg its insane. My body is just not designed to deadlift conventional, my tibias are too damn long.

    Sumo deadlift :
    Many sets at 110
    Going to work on the properly, since it seems stronger for me.

    Banded hamstring curl:
    4 x 20 purple + green
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  2. #692
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    Sunday 2nd June

    Pause bench:
    60 x 10
    100 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5

    NG pullups:
    X8
    +15 x 6
    +30 x 6
    +40 x 6
    +40 x 6
    +42.5 x 6
    +45 x 6
    Pretty happy with these - not a pb but form is stricter. Definitely more of a lat focus now.

    Incline bench:
    70 x 8
    100 x 6
    105 x 6
    110 x 6

    Band lateral raise:
    4 x 15 red

    Db upright row:
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    Preacher curl:
    25 x 12
    25 x 12
    25 x 12
    25 x 10

    Tricep pushdown:
    60 lbs x 12
    60 lbs x 12
    60 lbs x 12
    60 lbs x 10 + dropsete

    Reverse curl:
    25 x 12
    25 x 12
    25 x 12
    25 x 12 + burnout

    Deload next week, and going to write out my next block
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  3. #693
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    Tuesday 4th June

    Squat:
    70 x 5
    110 x 3
    120 x 3
    130 x 3
    140 x 2

    Front squat:
    110 x 3
    112.5 x 3
    115 x 3

    Sumo deadlift:
    70 x 5
    110 x 3
    120 x 3
    130 x 3
    130 x 3

    Calf raise:
    4 x 20
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  4. #694
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    Thursday 6th June

    NG pullup:
    X8
    +15 x 4
    +30 x 4
    +45 x 3
    +55 x 2

    Pause bench:
    60 x 10
    100 x 5
    110 x 5
    115 x 4
    120 x 3

    Incline:
    70 x 10
    100 x 5
    110 x 4
    115 x 3

    Band lateral raise:
    4 x 15 red

    Band front raise:
    4 x 15 front

    CG preacher curl:
    27.5 x 12
    27.5 x 12
    27.5 x 12
    27.5 x 6, 25 x 6

    Rope tricep pushdown:
    60 lbs x 15
    60 lbs x 12
    60 lbs x 12
    60 lbs x 12

    Incline dB curls:
    12.5 x 12
    12.5 x 12
    12.5 x 6 + partials
    12.5 x 8 + partials

    Low volume week going okay, nothing too strenuous
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  5. #695
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    Thursday 6th June

    Squat:
    100 x 6
    100 x 6
    100 x 6

    Sumo deadlift:
    70 x 3
    110 x 3
    110 x 3
    110 x 3
    Really need to figure out the form.. Basically have no idea what I'm doing lol. Just trying to take my back out of the movement but I seem to lose all my power

    Hip thrust:
    110 x 6
    120 x 6
    130 x 6
    140 x 6
    140 x 6
    140 x 6

    Nordic curl:
    4 x 12

    Calf raises:
    70 x 12
    70 x 12
    70 x 12
    70 x 12
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  6. #696
    Registered User j0hn117's Avatar
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    Friday 7th June

    Pause bench:
    100 x 6
    100 x 6
    100 x 6

    WG lat pulldown:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Incline dB row:
    20 x 15
    20 x 15
    20 x 15
    20 x 15

    NG cable row:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Band pullapart:
    4 x 20 red
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  7. #697
    Registered User j0hn117's Avatar
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    Saturday 8th June

    Squat:
    110 x 5
    120 x 5
    130 x 5

    Pause squat:
    120 x 3
    120 x 3
    120 x 3

    Sumo dead:
    110 x 5
    110 x 5
    110 x 5
    Dialling in form

    Stiff leg dead:
    110 x 5
    110 x 5
    110 x 5

    Calf raise:
    70 x 15
    70 x 15
    70 x 15
    70 x 15
    Suoerset with full range raises
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  8. #698
    Registered User j0hn117's Avatar
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    Sunday 9th June

    Pause bench:
    102.5 x 5
    112.5 x 4
    122.5 x 3

    NG pullups:
    40 x 4
    50 x 3
    60 x 2
    seemed really strong. working on really strict form seems to be improving the start of my pull. may need to work a little on the top half

    Incline bench:
    102.5 x 5
    112.5 x 4
    117.5 x 3

    Incline front raises:
    10 x 12-15
    10 x 12-15
    10 x 12-15
    7.5 x 20
    works better with slightly lighter weight

    Band lateral raise:
    4 x 15 red

    Hammer curls:
    15 x 15
    15 x 15
    15 x 15
    15 x 15

    CG preacher curl:
    25 x 12
    25 x 12
    25 x 12
    25 x 8, dropsets

    Straight bar tricep pushdown:
    70 lbs x 12
    70 lbs x 12
    70 lbs x 12
    70 lbs x 8, dropsets
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  9. #699
    Registered User j0hn117's Avatar
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    Monday 10th June

    Squat:
    130 x 6
    130 x 6
    130 x 6
    130 x 6

    Front squat :
    115 x 5
    117.5 x 5
    120 x 5

    Sumo dead:
    110 x 5
    120 x 5
    130 x 5

    Band Hamstring curl:
    4 x 20 purple + green

    Calf raise :
    70 x 12
    70 x 12
    70 x 12
    70 x 12
    Full range ranges superset
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  10. #700
    Registered User j0hn117's Avatar
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    Tuesday 11th June

    Pause bench :
    117.5 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5

    Ng pullups:
    +45 x 5
    +45 x 5
    +47.5 x 5
    +47.5 x 8 PB
    BW 85 total weight 145 so really 50kg but w/e, it's only reps so I don't really care

    Cg incline:
    100 x 6
    105 x 6
    110 x 6

    Accessories fluff
    Shoulders x 2, biceps x 2, triceps x 1

    Heavy grips :
    200 lbs 4 x 6



    Top set of pullups, form is pretty g
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  11. #701
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    Oops forgot to log

    Sat 15th june

    Squat:
    110 x 5
    130 x 5
    140 x 5

    Front swuat:
    110 x 3
    120 x 4
    122.5 x 4
    125 x 4

    Sumo dead:
    110 x 3
    122.5 x 5
    127.5 x 5
    132.5 x 5

    Nordic curl:
    4 x 12

    Calves
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  12. #702
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    Sunday 16th june

    Pause Bench :
    120 5 x 5

    NG pullups:
    +55 5 x 3
    Total bw 143,morning bw 85

    Incline:
    110 x 4
    115 x 4
    120 x 4

    Band lateral raize:
    4 x 20 red

    Band front raise
    4 x 20 red

    Cg preacher curl:
    27.5 x 12 x 4

    Hammer curl:
    15 x 15 x 4

    Rope tricep pushdown:
    60 lbs - 4 x 15 + burnout on last

    Heavy grips :
    200lbs - 4 x 6
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  13. #703
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    Back again, lol

    Squats:
    130 - 140 x 5, 2.5kg increments
    145 - 155 x 3, 5 kg increments.
    Think 155 x 3 is a wrap-less pb

    Fsquat:
    110-120 x 4, 2.5kg increments

    Banded leg curls: 4 x 20
    Db walking lunges: 15kg, 4 x 20
    Single leg calf raises: 4 x 15
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  14. #704
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    Upper 22nd

    Cg bench:
    100 - 110 x 8, 5kg increments
    Left shoulder impinged as fk, need to deload and roll the hell out of my scapulae

    NG lat pulldown:
    190 - 230 lbs x 8 10 20 lbs increment

    Closer grip incline :
    100 - 110 x 6, 2.5 kg increments

    Skullcrushers:
    4 x 12 x 27.5

    Lateral raise:
    4 x 12 x 15

    Cg preacher curl :
    4 x 12 x 27.5-25

    Hammer curl:
    4 x 15 x 15
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  15. #705
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    Deload week
    Legs 1

    Squat :
    2 x 110 x 3
    2 x 120 x 3

    Front squat:
    3 x 110 x 3

    Sumo dead:
    3 x 110 x 5

    Hanging leg raise:
    3 x 12

    Side plank:
    3 x 45s

    Calf raises:
    4 x 70 x 15
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  16. #706
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    Had forgotten my password, we back

    Running the Bridge 1.0 by BBM

    Week 1 - low stress

    D1:
    Belt sq - 110x5 @ 6, 115 x 5 @ 6, 120 x 5 @ 7.5
    CG incline - 90 x 4 @ 7.5, 95 x 4 @ 8.5, 100 x 4 @ 9
    SG dead - 70 x 7 @ 6, 80 x 7 @ 6.5, 90 x 7 @ 8.5

    D2:
    2ct beltless sq - 90 x 4 @ 7, 100 x 4 @ 7.5, 110 x 4 @ 9 pauses were a little short
    Belt OHP - 60 x 5 @ 6, 65 x 5 @ 6.5, 70 x 5 @ 8
    BB row - 70 x 8 @ <6, 77.5 x 8 @ 6.5, 85 x 8 @ 8,8

    D3:
    Belt dead - 130 x 5 @ 6, 137.5 x 5 @ 7, 145 x 5 @ 7.5
    Bench - 100 x 5 @ < 6, 110 x 5 @ 6, 120 x 5 @ 7.5
    3-0-3 sq - 70 x 8 @ 6.5, 80 x 8 @ 7.5, 85 x 8 @ 8

    Doing ~2 GPP days a week something like this:

    30s x 2 plank + 30s side plank x 3 sets
    Calf work (standing & seated x 4 sets + burnouts)
    Arm work for 7 mins
    Back work - max pulls in 7 mins (6:55 for 70)
    Cardio (incline walking) - 25 to 30 mins

    2 days GPP

    <-- had a bad virus -->
    Week 2 - mod stress

    D1:
    Belt sq - 110 x 5 @ 6.5, 115 x 5 @ 7.5, 120 x 5 @ 8, 8, 8.5
    CG incline - 90 x 4 @ 6, 97.5 x 4 @ 7, 105 x 4 @ 8.5, 8.5
    SG dead - 70 x 7 @ 6, 80 x 7 @ 6.5, 95 x 7 @ 7.5, 7.5

    D2:
    2ct beltless sq - 90 x 4 @ 7, 100 x 4 @ 8.5, 105 x 4 @ 9.5, 102.5 x 4 @ 9
    Belt press - 60 x 5 @ 6, 65 x 5 @ 7, 70 x 5 @ 8.5, 8.5, 8, 8.5
    BB row - 70 x 8 @ <6, 80 x 8 @ 7, 87.5 x 8 @ 8,7.5,8.5

    D3:
    Belt dead - 135 x 5 @ 6, 142.5 x 5 @ 6.5, 150 x 5 @ 7.5, 8, 7.5
    Bench - 110 x 5 @ 6.5, 115 x 5 @ 7.5, 8.5, 8.5, 9, 10
    Felt fatigued so no squats

    1 day GPP

    Week 3 - mod stress

    D1:
    Belt sq - 115 x 5 @ <6, 122.5 x 5 @ 6.5, 127.5 x 5 @ 7.5, 7, 7.5
    CG Incline - 92.5 x 4 @ 6, 102.5 x 4 @ 7, 110 x 4 @ 8, 8
    SG dead - 85 x 7 @ 6.5, 100 x 7 @ 8, 110 x 8 @ 8.5, 9

    D2:
    2ct beltless sq - 90 x 4 @ 6, 100 x 4 @ 7.5, 110 x 4 @ 9.5, 9.5 (longer pauses)
    Belt ohp - 60 x 5 @ <6, 67.5 x 5 @ 6, 72.5 x 5 @ 8.5, 8.5, 9, 8.5
    BB row - 75 x 8 @ <6, 85 x 8 @ 7.5, 90 x 8 @ 8, 8.5, 8.5

    D3:
    Belt dead - 140 x 5 @ 6, 147.5 x 5 @ 7, 152.5 x 5 @ 7.5, 7.5, 7
    Bench - 112.5 x 5 @ 6, 117.5 x 5 @ 6.5, 122.5 x 5 @ 9, 120 x 5 @ 8.5, 8.5, 9
    10 breath sq - 4 sets @ 70 kg

    2 days GPP + 3rd easier day (rear delt focus)
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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