03 Sep Wednesday, 04/09/13
– See Saw KB Bench Press
10-10-10 (L+R = 1)
Plus the Jess abs special between sets.
– Front Squat
2 x 7 x 75% of 1RM (intermediate 70%, novice bar)
4 x 5 x 80% (int 75%, nov 50%)
3 x 3 x 85% (int 80%, nov 70%)
3 x 3 x 90% (int 85%, nov 75%)
Crunch the numbers now. Come in to the gym with a good idea of what the weights will be for each of the sets.
Hands up if you like Squat Day.
Probes
Posted at 21:15h, 03 SeptemberI’m looking for a female to take my spot in a team that’s entered Battle in the Switch (21-22 Sept). Anyone interested? If so, please let me know ASAP.
TK
Posted at 21:16h, 03 SeptemberI think everyone wants to know what jess’s ab secret is?
Inb4 paleo n squats
Dan
Posted at 21:19h, 03 September(Everybody likes squat day)
greg b
Posted at 22:26h, 03 SeptemberIncorrect
Dan
Posted at 07:24h, 04 September“Denial ain’t just a river in Egypt.”
– Mark Twain
Rosco
Posted at 20:11h, 04 Septemberhaha!
Jim King
Posted at 09:16h, 04 SeptemberName – KB kg / Fr Sq kg
5am
Marc G
James K 16-24 / 72
Julie N 8 / 30
Jess G 8 / 30
G-Force 12 / 63
Amanda 8-12 / 45
Rich B 16 / 70
Chris V
Maria 8 / 45
Kate L 8-12 / 51
Pam O 8 / 45
Hutcho 20-24 / 80
Pami 6 / 35
Logan C 16 / 72
Jo D 12 / 63
Campbell 16 / 60
Arnie 32 / 120
6am
Trent 24 / 120
Rod 24 / 90
Laz 20 / 80
Steve H
Michael H 20 / 80
Sen
Graham
Beast 24 / 100
Sophie Mac 8 / 42.5
Killer 12 / 50
Naomi H 12 / 50
Bec C 12 / 50
Pav 16 / 90
Craig J 16 / 57.5
Billi 8 / 50
Sumi 8-12 / 50
Tracey 8 / 50
Michael G 20 / 80
Rebecca P (trial) 8 / 30
Ross
Niall 20 / 90
Sinead
Rob
Dave H 20 / 70
Geoff 16 / 57.5
Jim King
Posted at 12:26h, 04 September9.30am
Chris H 20 / 95
Marcel
Sarah LJ 12 / 65 (1RM PB)
Crystal 12 / 35
Jono 20 / 105
Deb J 8 / 25
Dave C 20 / 60
Sophie S
Jim 24 / 100
Anonymous
Posted at 13:03h, 04 SeptemberNo front squat on the pb whiteboard?
Jim King
Posted at 15:51h, 04 SeptemberFixed
Suzy
Posted at 14:59h, 04 SeptemberSuzy at home
8/35
Jim King
Posted at 18:37h, 04 September4pm
Dave M
DangerMan 20 / 80
Benny 20
Tim G
Michael L 16 / 70
JC
Chakkerz 20 / 110
Toby 16 / 90 !RM
Luke D 24 / 90 1RM
Mullo 12 / 75 1RM
Lizzie 8 / 32.5
Nicole M 8 / 35 1RM
Chris M 12 / 80 1RM
Bel 6-8 / 33
Linda 6 / 23
Danni S 8
Leighton 16 / 85 1RM
Maddie 12 / 50 1RM
Hoppo 12 / 62.5 / 1RM PB
K*
Jad 12 / 70
Felix
Ali A 16 / 100 1RM
Jodie 8
Kat 8 / 40
Bec G
Jim King
Posted at 18:41h, 04 September5pm
Camo
Reece K
Steve B 20 / 1×80 1RM, 2×90 BS
Paige
Patrina 12 / 47.5
Alex C 12 / 60
Lana
Sarah L 8 / 47.5
Rob C 24 / 105
Cam J 24 / 3×80 PB, 1×90 PB
Sharelle 12 / 60
Josh A 24 / 80
Jim King
Posted at 20:08h, 04 September6pm
Megan 12 / 50
Sam T 20 / 82.5
Smithy 16 / 60
Grant dB 16 / 90
Grant E 16 / 82.5
Mark RP 16 / 60
Jury 24 / 105 1RM
Ash M 16 / 80 1RM
Shane T 16 / 80 1RM
Jack 12 / 45
Luke O 16 / 80 1RM
Stef P 8 / 50
Loan 8 / 45
Jan
Dani B
Carly B 12 / 52.5
Pelin 8 / 50
Carly S 8 / 25
Eleni 8 / 35
Dan
Posted at 20:16h, 04 SeptemberBusy day today. And we all know why – because EVERYBODY loves squat day.