Wednesday, 04/09/13

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 like Squat Day.

Hands up if you like Squat Day.

No Comments
  • Probes
    Posted at 21:15h, 03 September

    I’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 September

    I 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 September

      Incorrect

      • Dan
        Posted at 07:24h, 04 September

        “Denial ain’t just a river in Egypt.”
        – Mark Twain

  • Jim King
    Posted at 09:16h, 04 September

    Name – 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 September

    9.30am
    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 September

    No front squat on the pb whiteboard?

  • Suzy
    Posted at 14:59h, 04 September

    Suzy at home
    8/35

  • Jim King
    Posted at 18:37h, 04 September

    4pm
    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 September

    5pm
    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 September

    6pm
    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 September

    Busy day today. And we all know why – because EVERYBODY loves squat day. 🙂

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