404 Error - File Not Found

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Aug 25, 2014 8:30 pm

5x5 Shoulder Press (95,135,155,175,185)
5x5 Wide Grip Pull ups
Dips: 15,13

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Aug 26, 2014 9:28 pm

Squats x5
135, 225, 315, 365, 405 then 225x13
Reverse Hypers 1x10x170

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Aug 29, 2014 10:50 pm

8/28
Bench:
5x(138,185,22,255,275)
12x225
GHR 3x10

8/29
Deadlifts
OHG Deadlifts 5x (135,225,315)
Shaf's Ladder 3 x 1/2/3 x 425
Reverse Hypers 3x10x220
FacePulls x55

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Sep 01, 2014 11:05 pm

Worked out at an old teammates house.

Bench Press
5x95
5x135
5x175
5x225
5x272
4x291
2x307
14x225

Facepulls, Bicep Bands, DB Rows

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Sep 02, 2014 10:32 pm

Squats
5x135
5x225,
5x315
5x365
4x415 (didn't attempt a fifth)
14x225

Reverse Hypers
3*10*220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Sep 04, 2014 9:04 pm

WU Overhead squat 1x95 1x135 1x225 1x295 (Failed, couldnt get weight over head) 1x295 (Failed, couldn't lock out after the squat) 1x300 Got it! Shoulder Press 5x135 5x185
Last edited by Jonny Canuck on Sat Sep 06, 2014 3:59 am, edited 1 time in total.

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Sep 05, 2014 8:55 pm

Warm Up

Deadlift
5x135 OHG
5x225 OHG
5x315 OHG
3x1/2/3 x 430

Reverse Hypers
3x10x220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Sep 08, 2014 11:33 pm

Warm Up

Shoulder Press
5x95
3x135
3x155
3x175
3x195
3x205
10x135

Supersetted with 5 pull-ups for a total of 30

Dips: 3x10xBW
GHR: 3x5

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Sep 09, 2014 8:22 pm

Warm Up - Feeling weak and had a bad headache today
Squats
3x135
3x225
3x315
3x405

Band Bicep curls 3x10
Face Pulls 3x15
Reverse Hypers 3x15x220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Sep 12, 2014 10:45 pm

Warm Up

Band Pulls (160lbs tension at the top)
3x135
3x185
3x225
3x275
3x315
3x365
1x405

Supersetted with Bench Press
10xBW
3x135
3x185
3x225
3x255
3x275
3x295
2x315

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Sep 15, 2014 11:27 pm

got served with a cease and desist today. Felt good to hit the gym

Warm Up
Bench
3x95
3x135
3x185
3x225
3x275
2x315
2x315
3x275
11x225

Bent over Rows
10x135
10x155

Pull-ups
6x5

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Sep 16, 2014 10:54 pm

Warm Up
3x135 pause
3x225 pause
3x315 pause
3x365
3x405
2x435
7x245
Front Squats
5x135
5x185
5x205
some bicep band work

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Sep 18, 2014 9:35 pm

Warm Up
Shoulder Press
3x95
3x135
3x165
3x185
3x205
Supersetted with Wide Grip Pull Ups x5 for a total of 25

Floor Press
10x135
10x155
10x175
10x195
10x215
Suppersetted with Reverse Hypers x15x220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Sep 19, 2014 8:45 pm

Warm-up

Deadlifts

3x135 OFG
3x225 OHG
3x315 OHG

3 x 1/2/3 x 435 Mixed Grip

GHR
3x10

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Sep 23, 2014 9:23 pm

Warm up
Bench
10xBar
3x135
3x185
3x225
1x275
1x315
1x345 FAILED
5x315 (3 board)

Press
DB 15x45's
KB 2x15x53's

Facepulls
3x20

CGBP
15x135
10x165

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Sep 25, 2014 1:42 am

Warm-up
Squats
5x135
3x225
1x315
1x405
1x455
1x485 (PR) - Goal is >500 for Nov PL meet

Front Squats
3x135
4x225
5x225

Reverse Hypers
3x15x220

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Sat Sep 27, 2014 2:16 am

Deadlift PR

1x565

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Sep 29, 2014 8:59 pm

Warm-Up
Log Press:
10x85
10x105
10x125
10x145
Supersetted with 5 WGPU's each round

3 sets of:
10 GHR
10 Bicep Band
15 knuckle push-ups

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Oct 03, 2014 9:14 pm

From 9/30
Warmu Up
OHS
Front Squat 5x (135, 185, 225, 245)
Reverse Hypers 3x10x220
Facepulls X45

10/02
CGBP 10x(95, 135, 185, 185(7))
KB Press: 10x4 5's, 53's, 70's
Floor Press: 10 x (135, 185, 205, 185)
KB Rows: 4x10x70's

10/03
Deadlift
3x135, 225, 315
3x1/2/3 x 440
GHR's 3x10

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Oct 07, 2014 10:35 pm

Warm Up
Front Squat
3 x (135, 185, 225, 275, 315)
1x405 (FAILED)
Back Squat
2 x (135, 225, 315, 405, 455(PR))

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Oct 08, 2014 10:04 pm

Warmup Bench 2x135 2x225 1x315 3x315 2board 3x315 3board 5x315 4board 10x225 9x225

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Oct 14, 2014 9:10 pm

Just enjoyed a nice weekend in the Denver Area. Caught an Avalanche game and had a great Canadian Thanksgiving dinner with friends.

Warm up
Bench
10xBW
5x95
5x135
5x185
5x225
3x255
3x275
2x295
2x305
315 1board
325 1board
335 1 board
8x305 3board
6x225

Wide Grip Pull-Ups 6x5

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Oct 20, 2014 11:23 pm

18 days till contests and I haven't spent a lot of time in the gym this month. Working towards making the 242 weight class and am at 254.5 right now. Stretch Goal is a 1375 total (485/325/565)

Deadlift
3 x 1/2/3 x 445

Floor Press
10x (95, 135, 155, 185, 205)

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Oct 22, 2014 4:06 pm

From Tuesday:
Warmup
Bench
5 x (135, 185, 225)
3x275
2x295
1x295
10x225
Supersetted with 5 WGPU's for a total of 30
Facepulls 2x20
Dips 2x6

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Sat Oct 25, 2014 3:48 am

Warm up
Overhead squats x10x95
Front squats 3x(135,185,225,275) 2x315 1x335(pr)
Back squats 5x(135,225) 3x(275,315) 2x(365,405) then ran out of time.

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