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adreed94 | RSR - Week 6, Workout 1 | 08-12-2014 @ 18:49 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 165kg x 2 165kg x 2, 2RM Video: http://instagram.com/p/wWwR6Oh_0s/?modal=true 2 Cleans at 60kg 5 Clean pulls at 80kg Bear Complex with 60kg x 2 Pull-ups x8 x8 x8 Dumbbell Curls 20kg x 10 20kg x 8 20kg x 8 15kg x 10 Cable Curls Cant wait to max out on friday! | ||

adreed94 | Push Press - 1RM + 3RM | 09-12-2014 @ 18:39 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Push Press 80kg x 3 90kg x 3 95kg x 3, pb 97.5kg x 3 = PB 105kg x 1 = PB, still barefoot and after the pb triples. Easy rep as well 90kg x 3 105kg video: http://instagram.com/p/wZUor2h_7R/?modal=true Strict OHP 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Dumbbell Press 22.5kg x 8 + Some lateral raises @10kg + Face Pulls | ||

adreed94 | RSR - Week 6, Workout 2 | 10-12-2014 @ 18:32 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Snatches up to 40kg Power Cleans at 40kg Front Squats at 40kg Back Squat 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 133kg x 2 | ||

adreed94 | Bench Press - 3RM | 11-12-2014 @ 17:45 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 1+ 100kg x 2 120kg x 1 130kg x 3 = PB, defo had 4 in me, no spotter so stuck with 3.115kg x 7 115kg x 7 102.5kg x 10 102.5kg x 5,5 Spoto Press 87.5kg x 10 87.5kg x 10 Incline Dumbbell Press 25kg x 8 25kg x 8 25kg x 8 Incline Flies 12.5kg x 8 12.5kg x 8 12.5kg x 8 + Tricep Pushdowns + Face Pulls | ||

adreed94 | Back Squat 1RM, Deadlift 2RM | 12-12-2014 @ 17:27 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 120kg x 1 140kg x 1 160kg x 1 170kg x 1, PB 175kg x 1, PB, 10kg PB not a bad 6 weeks of squatting Video: http://instagram.com/p/wg6oypB_wU/?modal=true Ed Coan Deadlift Routine 197.5kg x 2, PB 165kg x 3 165kg x 3 165kg x 3, 120sec rest between sets Pull-downs Cable Rows Barbell Curls | ||

adreed94 | Lots of Pushing | 14-12-2014 @ 22:42 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Push Press 70kg x 10 70kg x 10 70kg x 3 70kg x 3 70kg x 3 70kg x 6 21-18-15-12-9-6-3 50kg Push Press Pushups Damn I need to starting doing more conditioning | ||

adreed94 | Back Squat 9RM | 15-12-2014 @ 19:04 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat135kg x 9, PB117.5kg x 10 117.5kg x 10 102.5kg x 12 102.5kg x 4, clearly not going over 6 reps in the past 6 weeks has meant a loss in conditioning. Happy with the rep PB but didn't have anything left to finish of the last set of 12 at 102.5kg + Some light quad extensions + Some light hammy curls The initial plan was to jump on smolov base mesocycle on Jan 2nd, however after today I am not liking the look of the 9 and 7 rep days (not that I couldn't do it). Very tempted to get back on the RSR this coming saturday with a 175kg entered max, mainly because I am impatient to get back on a high freq program. I aim to hit a 210kg deadlift within the next week, and bench 140/142.5kg before the years out. | ||

adreed94 | Bench Press - 8RM | 17-12-2014 @ 14:38 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 5+117.5kg x 8, PB 102.5kg x 11 102.5kg x 11 90kg x 13 90kg x 13 Spoto Press 87.5kg x 10 87.5kg x 10 Incline Smith 60kg x 8 60kg x 8 60kg x 8 60kg x 8 60kg x 8 | ||

adreed94 | Deadlift 1RM | 18-12-2014 @ 20:35 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Deadlifts 100kg 140kg 180kg x 1 210kg x 1, PB Super easy lift215kg x F, definitely have this in the tank but I pretty much couldn't be bothered, plan is to hit 215-220 after the coming Russian squat routine cycle is finished. I am going to re-run ed coan from the start like before. Dumbbell Shrugs Single arm cable rows Pull-downs Dumbbell Curls Preacher Machine Curls | ||

adreed94 | Push Press - 4RM | 19-12-2014 @ 18:34 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Push Press 80kg x 5 92.5kg x 4, PB, will hit 5 next time for sure!85kg x 5 85kg x 5 80kg x 5 Strict OHP 60kg x 5 Behind the neck Push Press 60kg x 5 Dumbbell Shoulder Press 22.5kg x 10 22.5kg x 10 27.5kg x 10 22.5kg x 10 22.5kg x 10 Lateral Raises Rear Delt Flies | ||

adreed94 | RSR - Week 1, Workout 1 | 20-12-2014 @ 17:42 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back on RSR it is then, entered max of 175kg, aim is to hit 185kg by the end. Might take a pop at 190kg as well. Back Squat 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 2, nice and easy, time to make 140kg my b**ch. Cable Curls Preacher Curls Dumbbell Curls | ||

adreed94 | 140 Fail....again | 21-12-2014 @ 17:25 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 3+ 100kg x 2 120kg x 1 140kg x F, well, it was closer than my previous two attempts haha. Wasnt 100% fresh so im confident its there within the next couple weeks. 125kg x 2, paused 125kg x 2, paused 125kg x 2, paused Slingshot Bench w/pause 140kg x 2 140kg x 2 140kg x 2 Bench Press 110kg x 6 110kg x 6 97.5kg x 8 97.5kg x 8 Spoto Press 90kg x 8 90kg x 8 | ||

adreed94 | RSR - Week 1, Workout 2 | 22-12-2014 @ 18:17 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 Pull-downs 70kg x 10 75kg x 10 70kg x 10 60kg x 10 50kg x 10 45kg x 10 45kg x 10 Cable Curls Dumbbell Curls | ||

adreed94 | Push Press - 5RM | 23-12-2014 @ 17:55 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Push Press 70kg x 1, + 1 strict press. Strict OHP feeling strong despite not directly training it recently, which is part of the plan. 85kg x 1 92.5kg x 5, PB 95kg next time! 87.5kg x 5 80kg x 5, stopped a couple sets short, left shoulder was feeling abused. Seated Dumbbell Shoulder Press 25kg x 8 25kg x 8 25kg x 8, will up it to sets of 10 next time / add couple more sets. Lateral Raises 7.5kg x many x many Rear Delt Cable Flies 3 sets of 10 + Some single arm tricep pushdowns + Some face pulls | ||

adreed94 | RSR - Week 1, Workout 3 | 24-12-2014 @ 23:02 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 2 Ed Coan Week 1 170kg x 2 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3, 90sec rest between triples + Some Pull-downs + Some dumbbell curls | ||

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