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Helpful ReplyHot!4 years later... now with dodgy comparison pics pg15

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Joeschop
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Re: 2017/03/29 20:03:23 (permalink)
cheers bud - yep the z press is the big z sitting on floor press :)
 
Yesterday
z press
45x5 x 7 sets
 
Squats (Wendler)
90x3
102.5x3
115x8 - felt comfortable
120x3 - still felt comfortable, so went for a second joker set
125x3 - still felt comfortable but decided to leave it on a high
 
inc DB press
35x8 x 4 sets
 
chest supported DB row
35x8 x 4 sets
 
BB curl / close grip pressups x 4 sets
 
Today
Sots press
30x6
32.5x6
35x6
 
high bar 3 count pause squats
85x3
100x3
110x3
 
short barbell Turkish getups
12.5kx2 each side
20x1 each side
30x1 each side - loaded to instagram (joemills180 if anyone's interested)
 
machine calf raises x 3 sets
 
incline machine press / cable row things (posture exercise) x 4 sets

I never use my indicators, I don't like people knowing what I'm up to
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ANIMAL
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Re: 2017/03/29 22:07:49 (permalink)
Turkish get ups with a barbell! Jebus!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
Joeschop
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Re: 2017/04/01 07:30:47 (permalink)
It keeps things interesting
 
Thursday
z press
47.5x4 x 8 sets
 
3 count pause squat
85x3
100x3
110x3 x 3 sets
 
hip bridge
70+pbandx10
70+gbandx7 - band too much
70+p&rbandsx8 x 2 sets
 
2120 tempo pullups
bwx8
bwx6 x 3 sets
 
low cable fly
4 x 4 sets
 
ab wheel rollouts
bwx6 x 3 sets
 
Yesterday
z press
50x3 x 10 sets
 
Deadlifts
127.5x3
157.5x3
175x8 - felt really comfortable
185x3
 
pause front squats (2 count at bottom no fulllockout at top)
70x6
75x6
80x6
 
inc DB fly /glass press
15s x 4 sets
 
BB curl / swiss bar close OHP / DB hold
bar/+10/40s x 4 sets

I never use my indicators, I don't like people knowing what I'm up to
Joeschop
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Re: 2017/04/04 15:31:39 (permalink)
Found out I passed the theory - so that's me a qualified sports masseur now
 
z press
45x6 x 6 sets
 
3 count pause squats
105x5 x 5 sets - bet on for sets 4 and 5
 
hip bridge with band around knees / leg extensions
70/110 x8/10 x 4 sets
 
pullups
15x6 x 4 sets - just
 
close swiss bar high inc press
+10x15
+15x10 x 3 sets
 
ab wheel rollouts x 3 sets
 
Today
z press
47.5x5 x 7 sets
 
squats
95x5
107.5x3
120x4 - felt right knee move a little so stopped at 4
127.5x1
135x1
142.5x1 - got someone to watch - small movmement from right knee but not full collapse
 
leg press 30s rest between sets, no lockout and single count pause at bottom
150x10 x 3 sets
 
chest supported DB row
30x10
30x9
30x10
30x10 + drop set
 
high incline DB press
30x8 x 4 sets + 2 drop
 
DB curl / dips / plate pinch rev curl
15/bw/20 x 4 sets

I never use my indicators, I don't like people knowing what I'm up to
dirtyvest
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Re: 2017/04/04 15:42:01 (permalink)
Excellent.... I've got this knotting in my lats and traps that need seeing too. Congrats, do you have to rack up some hours practice now before you become 'official'

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal
Joeschop
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Re: 2017/04/06 18:24:00 (permalink)
cheers fella - nope that's me official.  i had to do 5 case studies (3 sessions each, with every tiny thing I did written out and justified then submitted), the practical and the theory exams.  So that's me - need to sort out my insurance tomorrow as I have clients starting next week.
 
Yesterday
sots
30x6
35x6
35x6
 
high bar 3 count pause
90x3
105x3
115x3
 
single leg skater pistol squat type thing on a box / single leg leg press
bw/100 x 4/10 x 4 sets - those skater squat type things were proper hard
 
close swiss inc press / straight arm pulldown type posture things
+20/12 x10/12 x 4 sets
 
Today
z press
50x4 x 8 sets - getting really quite hard now
 
safety bar squats
90x3 - 3 count pause
105x3 - 3 count pause
115x3 - no pauses from here on in
115x4
115x6 - put on better knee sleeves for this set, seemed to stop them hurting.  First time I've tried a safety bar, really quite like it
 
hip thrusts / leg extensions
70+band/some, then some more as it was too light x 4 sets
 
pullups 2020 tempo
bwx8 x 4 sets
 
low rope cable fly
4x10 x 4 sets

I never use my indicators, I don't like people knowing what I'm up to
dirtyvest
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Re: 2017/04/06 18:43:04 (permalink)
Awesome, and already getting a client base... you don't hang about

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal
Joeschop
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Re: 2017/04/08 18:13:16 (permalink)
I need the cash bud, if nothing else to recoup the cost of the course and kit
 
Yesterday
z press
52.5x3 x 10 sets - didn't get in to the groove properly til set 8, then it was comfortable
 
Deadlift
147.5x5
167.5x3
185x5 - capped
195x1
200xfail - bugger, went in to it without my head totally there
 
pause front squat
75x6
80x6
80x6
 
incline DB 1 1/4 press
25sx10 x 4 sets
 
DB curl / close swiss OHP / KB upside down hold
15/+20/6s x 4 sets
 
decided to deadlift again after my last client:
120x3
160x1
180x1
200x1 - nice n smooth, happy I was able to lift it

I never use my indicators, I don't like people knowing what I'm up to
Joeschop
Pro-Member
  • Total Posts : 1923
  • Reward points: 6962
  • Joined: 2008/11/06 22:12:49
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Re: 2017/04/17 18:30:08 (permalink)
Deload week over, time to focus on quads/glutes and OHP with a side of upper middle chest:
 
Today - went to a different gym only to find out I had 40 mins to get as much as possible done - joints really didn't appreciate lack of warmup but it's surprising how quick you can go when you have to
 
high bar squats
110x3 x 5 sets
110x6 - kness stopped protesting from about set 4
 
hack squat / hip bridge
50/60DB x 10/10 x 3 sets - DB is awkward for hip bridges but didn't have the time to bugger about setting up a bar
 
low cable fly / lat pulldown - 3 sets minimal rest
 
calf machine drop set - 4 drops plus bodyweight
 
Done in 40mins dead.  If this keeps up, then I might have to add in a bit more volume

I never use my indicators, I don't like people knowing what I'm up to
Joeschop
Pro-Member
  • Total Posts : 1923
  • Reward points: 6962
  • Joined: 2008/11/06 22:12:49
  • Location: Broxburn
  • Status: offline
Re: 2017/04/21 14:48:01 (permalink)
bugger - need to do a catch up on here:
 
Tuesday
snatch grip pause deads
110x3 x 5 sets
 
OHP
55x5 x 5 sets
 
inc DB / DB row
30/30 x 3 sets
 
DB curl / rope press
15/11 x 4 sets
 
wrist rolls x 4 sets
 
Wednesday
Bulg split squats
40x10 x 3 sets
 
push press
65x5 x 3 sets
 
3 min calves
 
log complex
 
Yesterday
deads
170x3 x 5 sets - felt heavier than I thought they would
 
barbell rev lunge
30x10
35x10
35x10
 
3 count pause front squat
70x3
90x3
90x3
 
low cable fly / lat pulldown
4/150 x 3 sets
 
BB curl / plate pinch rev curl
bar/25 x 4 sets
 
Today
OHP
60x3 x 5 sets
 
3 count pause high bar squat
100x2 x 8 sets EMOM
 
leg ext / lat raise
130/10 x 12
150/10 x 12
170/10 x 12
 
Inc DB / swiss bar row
30/+40 x 8/12
30/+40 x 8/12
30/+50 x 8/12
 
DB skulls / leg raises
15s/bw x 3 sets

I never use my indicators, I don't like people knowing what I'm up to
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