DrD in pursuit of strength
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| nails |  | ... | 03-09-2013 @ 11:05 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | DrD said:Cheers, wanted to punish myself  Want to.get squats, deads and core.strength.up while forearm recovers..legs feel tired.today... Ha I bet stairs are a nightmare, especially going down. I've been doing all my squats beltless recently and my abs really get fatigued. | ||
| DrD | | ... | 03-09-2013 @ 11:10 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Yeah, not too bad so far today. Driving home last night was fun though, very little leg control  I getting out of bed tomorrow may be an issue. | ||
| Oxman | | ... | 03-09-2013 @ 11:27 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Sweet lifting there for a tired session Doc | ||
| DrD | | ... | 03-09-2013 @ 11:35 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Oxman said:Sweet lifting there for a tired session Doc cheers mate, was annoyed at my self for the weights feeling heavy so found new ways of punishing the legs | ||
| DrD | | ... | 04-09-2013 @ 08:31 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Forearm at risk of going becoming a chronic problem, so going to focus on things that don't irritate it, Seriously considering the Russian (should be squat) deadlift routine. Have calculated the cycle based on 95% of my 1RM and a weight I know I can do anyday (which equates to 223kg). So....... Day 1 Day 2 Day 3 Week 1 6x2x180 6x3x180 6x2x180 Week 2 6x4x180 6x2x180 6x5x180 Week 3 6x2x180 6x6x180 6x2x180 Week 4 5x5x180 6x2x180 4x4x180 Week 5 6x2x180 3x3x210 6x2x180 Week 6 2x2x225 6x2x180 6x2x235 Will be upping carbs to help recovery and reducing volume a bit for the other stuff to tick over on pressing and squat, so the plan would be: Monday: Dadlift 1 and Strict OHP Wed: Deadlift 2 and back assistance Fri Deadlift 3 and bench press / incline bench press Sat: Low volume legs and core Whether this will break me or not I dont know, but will hopefully see my deadlift increase as this is my weakest static lift, i think. | ||
| DrD | | ... | 04-09-2013 @ 19:46 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Right then. Straight into russain routine week 1 session 2 (as i deadlifted at weekemd and did heavy squat on mon) also dropped cycle to 90% 1RM New diet started to, high protein, med carb, low/med fats Everthing that involves forearm done light. Its sore. Deadlift 70kg x6 70kg x6 110kg x6 150kg x5 170kg x3 170kg x3 170kg x3 170kg x3 170kg x3 170kg x3 Yates row 70kg x15 70kg x15 Shrugs 150 x12 150 x12 180kg x10 Powershrugs 200kg x8 200kg x8 Hammer oull down 65kg x12 65kg x10 Knee raises X20 X20 X20 Good morning 60kg x10 60kg x10 Legs still sore from mondays squats. Will be reducing hammering them while runniggthiss routine | ||
| rossphillips | | ... | 04-09-2013 @ 19:55 |
 Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5712.5 kgs @ 104kgs Eq | Sounds like a good plan mate | ||
| Oxman | | ... | 04-09-2013 @ 20:01 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Solid start bud, you'll do fine on this | ||
| DrD | | ... | 04-09-2013 @ 20:04 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Cheers guys, be good to see how hard 170 becomes in a few session time! | ||
| DrD | | ... | 06-09-2013 @ 19:45 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 06.09.2013 @ 19:46 PM by DrD Rdr week 1 session 3 Deadlift 60kg x8 60kg x8 100kg x6 140kg x3 170kg x2 (x6) 531 paused bench 60kg x8 60kg x8 100kg x3 115kg x3 130kg x7 rep pb another in there to. 140kg x2 150g x1 Inline bench 60kg x8 100kg x5 110kg x6 rep pb 120kg x3 120kg x3 120kg x2 100kg x7 Dips +25kg x6 +55kg x3 weight amd rep pb +40kg x6 rep pb +25kg x8 into bwx6 | ||
| nails | | ... | 06-09-2013 @ 20:18 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Another cracking bench session there, incline were great in particular. | ||
| DrD | | ... | 06-09-2013 @ 20:25 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | nails said:Another cracking bench session there, incline were great in particular. Cheers mate, i may do it first next week and see if i can get a new pb, think 140 is in there | ||
| Oxman | | ... | 07-09-2013 @ 15:26 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Obscene bench  | ||
| rossphillips | | ... | 07-09-2013 @ 15:50 |
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5712.5 kgs @ 104kgs Eq | Strong work mate | ||
| DrD | | ... | 08-09-2013 @ 17:47 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Oxman said:Obscene bench Thanks mate, the rep work is coming on nicely | ||
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