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 » Tue Dec 09, 2014 11:48 pm

SQUATS

5 x (185, 230, 280, 300, 350, 395)
13x255
Jumping Squats x20

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Dec 11, 2014 10:17 pm

Bench Day
Did Week 2 workout instead of Week 1 workout by mistake.
Bench
5 x (135, 155, 185, 215)
3 x (255, 280)
10 x 225
Facepulls x50
Tricep Pressdowns x60

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Dec 12, 2014 9:30 pm

Speed Pulls (160lbs resistance)
2 x (135, 135, 225, 225, 275, 275, 315, 315, 365, 365)

Banded Bicep Curls
Good Mornings

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Dec 16, 2014 12:18 am

Standing Press
5 x (85, 105, 125, 145, 165)
4 x 185

GHR's: 3x8
Dips 3x10

Facepulls x 60
Tricep Pressdowns x 60

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Wed Dec 17, 2014 10:52 pm

Today is rest day

From Yesterday:
SQuATs

5 x (185, 230, 280)
3 x (320, 370, 420)
15x255

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Dec 22, 2014 11:15 pm

From Thursday
Bench:
5 x (125, 155, 185, 205, 230, 265)

Pressdowns: x 65

Trap Bar Shrugs: 10 x (135, 185, 185, 185)

Pull-ups: 6x5

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Dec 22, 2014 11:17 pm

Deadlifts
5 x (135, 225, 315, 405(MG)) From Deficit and OHG
3x455 MG from Deficit
3x505 Stop and Go, no belt (PR)

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Dec 23, 2014 11:27 pm

Standing SHoulder Press
5x(80,100,125)
5x155
3x175
3x195

Supersetted with 5 WGPU's between each set for a total of 30

Triceps Pressdowns x 85
Band Pull aparts x 180

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Dec 29, 2014 11:28 pm

Squat Day
5x (185, 230, 285, 340, 395, 445, 475)
10x255

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Jan 02, 2015 6:23 pm

From Tuesday: Bench Day

5x(135, 155, 185, 230)
3x265
1x295

Floor Press:
10x135
2x10x185

Trap Bar Rows
10x135
2x10x185

Trap Bar Shrugs
10x135
2x10x185

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Jan 02, 2015 6:25 pm

From Wednesday:Accessory Day
Farmers Walk
Planks
Tricep Press
Facepulls
GHR's
Pushups
Reverse Hypers
Bicep Curls
Pull Aparts

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Jan 05, 2015 7:05 pm

From Friday: Deadlift
Banded Speed Pulls:
2x2x135
2x2x225
2x2x315
2x2x365

Block Pulls:
5x135
5x225
5x315
5x365
2x415
2x455
2x2x495

GHR's 3x10

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Jan 06, 2015 12:39 am

From Today: Press
5x(85,105,135,145,165,180)
WGPU's 6x5
Pullaparts x50
Tricep Pressdowns x44
Dips x35

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Jan 06, 2015 11:03 pm

Squat 5x(195,235,285,315,355,405)

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Jan 12, 2015 6:13 pm

From Thursday
Bench Press
5x(125,155,195,205,235,265) then 6x235
Pull-ups: 6x5
Pushups: 2x20
Pullaparts

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Mon Jan 12, 2015 9:44 pm

Deadlifts
5x(135,225,315) OHG while standing on a 45 plate
3x405 MG while standing on a 45
1x475
1x545
1x575
1x600 (Failed! First attempt ever at 600 and hope to get it at Deadlift only comp on Jan 31)

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Jan 13, 2015 11:56 pm

Shoulder Press
5x(85,105,135,)
3x(155,175)
2x205

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Jan 23, 2015 9:42 pm

1/15
Squat
5x185,235,285
3x325,375
1x425

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Jan 23, 2015 9:43 pm

1/20
Speed Pulls with Bands
2x135,225,275,315,365,
1x405
Block Pulls 3x225,275,315,365,405

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Jan 23, 2015 9:44 pm

1/21
Front Squats
5x95,135,185
3x225,275
1x315, 365(PR)
Shrugs
10x135,225,225
Banded Bicep curls

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Jan 23, 2015 9:45 pm

1/23
KB Swings 10x70, 4x10x82
Good Mornings 8x115, 4x8x155
Trap Bar Shrugs 5x10x225

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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Feb 03, 2015 12:04 am

Deload last week with a couple of massages mixed in. Had a deadlift only contest on Saturday

Pulled 235kg, 247.5, 260kg (572lbs) for third place in the 275 category. First place pulled 700, second pulled 610 then me at 572 which came up fast. I think I could have pulled 585-590.

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Tue Feb 03, 2015 12:06 am

Press
5x(85,105,125,145,165)
3x185
3x5x145
Pull-ups 5x5
Dips x8,10,10
Tricep Pressdowns x20,15

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Thu Feb 05, 2015 11:59 pm

From Wed

Squat Day
5x(175,225,265)
3x(315,365,405)
1x455
1x505 FAILED

Jonny Canuck
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Re: 404 Error - File Not Found

Post by Jonny Canuck » Fri Feb 06, 2015 12:01 am

Bench Day
5x(115,145,175)
3x(200,230,260)
3x5x200
Tricep Pressdowns
Pull Aparts
Banded Bicep Curls
Pull-ups 5x5

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