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Old 02-10-17, 12:06   #1721
Mellor
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Mon - Pull=Ups

Pull up variations
Plyo Ring rows x 6
Chin up x 6
Badeball grip x 6
Widegrip x 5
Triangle Pull-ups x 2 x 4
Med-Ball pull ups x 5
Rope Pull-ups x 5
Archer pull-ups x 3

Handstands(Heel-Pulls)
5 sets
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Old 05-10-17, 13:55   #1722
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Tuesday
Week 2 - Day 1

Bench
20kg x 6
40kg x 6
60kg x 6
75.5kg 5 x 6
75.5kg x 8

DB Row
30kg x 2 x 6

BB Curls
35kg x 6
37.5kg x 6 *PR*


Wedsnesday
Week 1 - Day 2


Bench
20kg x 6
60kg x 5
82.5kg 6 x 5
82.5kg x 7


Back Lever (half tuck)
BW x 20 sec/18sec/10sec
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Old 08-10-17, 11:13   #1723
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Week 2 - Day 3

Bench
20kg x 5
50kg x 5
75kg x 4
87.5kg x 7 x 4
87.5kg x 6

Good Mornings
BW x 6
15kg x 2 x 6

Rear Flys
8kg x 2 x 8

Week 2 - Day 4

Bench
20kg x 6
60kg x 5
75kg x 4
92.5kg x 9 x 3
92.5kg x 4


Muscle ups
Some singles, and a double roll[/QUOTE]
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Old 11-10-17, 14:06   #1724
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Monday
Week 3 - Day 1

Bench
20kg x 6
50kg x 6
75kg x 6
82.5kg x 5 x 6
82.5kg x 8

DB Row
30kg x 6
32kg x 6

BB Curls
37.5kg x 2 x 6 *PR*



Tue - Pull-Ups

Pull up variations
Horizontal Rows x 6
TRX rows x 6
Neutral grip x 6
Crunch Rows x 6
Upside down pull ups x 6
Pull-ups x 6
Gi Jacket pull-ups x 2 x 4

Kettlebell Snatches
20 reps x 2 (both hands, continuous)

Wednesday
Week 1 - Day 2


Bench
20kg x 6
50kg x 5
75kg
87.5kg x 6 x 5
87.5kg x 7

Back Lever (half tuck)
BW x 2 x 20 sec
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Old 13-10-17, 13:47   #1725
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Week 3 - Day 3

Bench
20kg x 5
60kg x 5
80kg x 4
92.5kg x 7 x 4
92.5kg x 6

Good Mornings
20kg x 8

Rear Flys
8kg x 2 x 8
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Old 15-10-17, 11:04   #1726
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Week 3 - Day 4

Bench
20kg x 6
60kg x 5
80kg x 4
97.5kg x 9 x 3
97.5kg x 4


Muscle ups
Some singles, and a triple roll

Handstand
Toe pulls against the wall
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Old 18-10-17, 12:50   #1727
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Tues - Strength B

Pull Ups
BW x 6
+16kg x 2 x 5

DB Row
30kg x 2 x 6
34kg x 4

Biceps Curls
37.5kg x 3 x 6

Plate pinches
15kg x 15/18sec
____________________________________________

Weds - Kettle Bells

Kettlebell snatch
80reps in 4m28s with 24kg

Kettlebell Flips
8kg x 12
10kg x 8
12kg x 6
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Old 19-10-17, 22:57   #1728
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Thurs - Strength

Back Lever (1-leg tucked)
3 x 20sec

Good morning
20kg x 3 x 8

Rear Fly
7kg x 3 x 8

One arm hang
15sec (left)
____________________________________________

Fri - Rest
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Old 30-10-17, 00:54   #1729
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Forgot to update this for last weekend.


Bench Test dAy
60kg x 5
75kg x 3
85kg x 2
95kg x 1
105kg x 1
110kg x 1 *PR*
112.5kg x 1 *PR*
115kg x F
Bar got stuck on the hooks on the way up, struggled with it for a bit try to finish the rep.
115kg x 1 *PR*


If I didn't waste energy trying to save that rep, I'd have given 117.5kg a shot. But have to be delighted with 115kg for a c.10kg PR. Smolov gonna smolov.
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Old 01-11-17, 13:03   #1730
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Tues - Strength

Press
40kg x 5
50kg x 5
55kg x 2 x 5

Triangle Pull Ups
BW x 6 x 3

Leg press
6 sets working up to 90kg

Triceps push downs
3 sets


____________________________________________

Thurs - Kettle Bells

Kettlebell snatch
90reps in 4m53s with 24kg

Cardio
Light cycling
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Old 02-11-17, 23:58   #1731
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Tues - Strength

Bench Press
60kg x 5
80kg x 5
90kg x 5
97.5kg x 5 *PR*

Leg Curls/Extension
Super sets between the two

Rows
30kg x 6
36kg x 2 x 4

Bicep Curls
37.5kg x 6
37.5kg x 8

____________________________________________


Weds - Strength

Press
40kg x 5
50kg x 5
57.5kg x 2 x 4

Triangle Pull Ups
BW x 6 x 3

Leg press
6 sets working up to 100kg

One Arm Presss
20kg x 3
25kg x 3/4
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Old 08-11-17, 22:14   #1732
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Sunday - REhab/Strength

Leg Press
Work up to 100kg x 8

Leg Curls/Extension
Super sets between the two

Muscles ups
Some singles

Stability work
Balance board


Mon - Strength

Bench Press
60kg x 5
80kg x 5
90kg x 5
100kg x 3 *PR*

Rows
30kg x 6
36kg x 2 x 6

Bicep Curls
30kg x 6

Plate Pinches
15kg x 50seconds

Last week was 20sec. wtf
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Last edited by Mellor; 10-11-17 at 01:02.
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Old 10-11-17, 01:07   #1733
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Tues drinking
Weds hungover

Thurs - Jiu Jitsu

Only managed 1 session in october. And so far 2 in November. Any sort of targets are out the window. 66 done. I'll be doing well to make it to 75 at this rate
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Old 14-11-17, 08:03   #1734
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Weds - Strength

Press
20kg x 5
50kg x 5
57.5kg x 5

Pull Ups
BW x 7/9/9

Leg press
3 sets working up to 100kg

One Arm Press
24kg x 6
26kg x 5
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Old 18-11-17, 05:20   #1735
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Thurs - Kettle Bells

Kettlebell snatch
24kg x 15 x 4

Triceps push downs
3 sets

Stability work
Balance board
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