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adreed94 | RSR - Week 2, Workout 1 | 27-12-2014 @ 15:16 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 140kg x 4 140kg x 4 140kg x 4 140kg x 4 140kg x 4 140kg x 4 Pulldowns 80kg x 5 90kg x 5 100kg x 5 90kg x 8 85kg x 8 60kg x 8x8, 30 sec rest between sets Cable Curls 8x8, 30 sec rest between sets Preacher Machine Curls x12 x12 x12 x12 x12 Good to be back in the gym! | ||

adreed94 | Start of New Bench Programming | 28-12-2014 @ 16:53 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 28.12.2014 @ 16:53 PM by adreed94 Bench Press120kg x 1 132.5kg x 1 100kg x 7 97.5kg x 7 97.5kg x 7 97.5kg x 7 97.5kg x 7 Incline Smith Bench 60kg x 10 80kg x 10 80kg x 10 85kg x 8 85kg x 8 60kg x 12 60kg x 12 100 Pushups fast a possible | ||

adreed94 | RSR - Week 2, Workout 2 | 29-12-2014 @ 18:41 | |

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 + 2.5 hours of tennis | ||

sd1656 | ... | 29-12-2014 @ 18:54 | |

Member 2376, 185 posts SQ 140, BP 100, DL 180420.0 kgs @ 85kgs UnEq | Nice lifting, the Russian squat routine work well for you? I have only just got back into lifting and 3 x 5 is working well for me at the moment, but would definitely look at running the RSR at some point. | ||

adreed94 | ... | 30-12-2014 @ 19:57 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | sd1656 said:Nice lifting, the Russian squat routine work well for you? I have only just got back into lifting and 3 x 5 is working well for me at the moment, but would definitely look at running the RSR at some point.Cheers man, and yea I love it, first cycle took me from 165kg - 175kg (arguably had more than 165 to begin with and maybe had 180 in me after the cycle) but either way a solid 10kg gain. Took a week of then decided to get back on it, love the frequency and its a good challenge, would definitely recommend it. | ||

adreed94 | OHP - 8RM + 13RM | 30-12-2014 @ 20:02 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 30.12.2014 @ 20:03 PM by adreed94 OHP70kg x 8, pb seems like all this push pressing has helped with my strict press, v.happy60kg x 13, pb50kg x 10 50kg x 10 50kg x 10 50kg x 10 50kg x 10 Lateral Raises 8kg x 10 8kg x 10 8kg x 10 8kg x 10 8kg x 10 Rear Delt Flies with 5kg plate | ||

adreed94 | RSR - Week 2, Workout 3 | 31-12-2014 @ 17:24 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 160kg x 1 180kg x F, last workout of 2014 so thought f*ck it. Actually felt really light on my back. 140kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 5 Ed Coan Deadlift Rountine - Week 2 180kg x 2 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3, 90 sec rest between triples + Couple Preacher Curls Brutal Session to end the year, bring on 2015! | ||

adreed94 | Bench Press - Week 1: 5's | 02-01-2015 @ 18:49 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 5's 115kg x 5, easy 105kg x 5 105kg x 5 105kg x 5 105kg x 5 105kg x 5 105kg x 5 105kg x 5 Flat Dumbbell Bench Press 27.5kg 40kg x 9 32.5kg x 12 32.5kg x 12 Incline Dumbbell Press 32.5kg x 8 32.5kg x 8 22.5kg x 10 22.5kg x 10 Incline Cable Flies 4 sets of 10 Tricep Pushdowns 5 sets of 10 Face Pulls 5 sets of 10 | ||

adreed94 | RSR - Week 3, Workout 2 | 03-01-2015 @ 19:31 | |

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 Dumbbell Rows 37.5kg x 10 37.5kg x 10 37.5kg x 10 37.5kg x 10 37.5kg x 10 Pulldowns 70kg x 10 75kg x 10 80kg x 8 85kg x 8 60kg x 10 60kg x 10 60kg x 10 Preacher Curls Dumbbell Curls | ||

adreed94 | Boulder Shoulders | 04-01-2015 @ 17:32 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | OHP 40kg 60kg 70kg, 1 strict 1 push 82.5kg x 1, push 70kg x 2, strict Dumbbell Press 37.5kg x 1 32.5kg x 5 32.5kg x 5 32.5kg x 5 22.5kg x 10 22.5kg x 10 22.5kg x 10 Front Raises w/20kg plate x8 x8 x8 Lateral Flies 10kg x 10 10kg x 10 10kg x 10 10kg x 10 10kg x 10 Lateral Cable Flies x10 x10 x10 Rear Delt Cable Flies x8 x8 x8 | ||

adreed94 | RSR - Week 3, Workout 2 | 05-01-2015 @ 17:56 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 08.01.2015 @ 15:32 PM by adreed94 Back Squat140kg x 6 140kg x 6 140kg x 6 140kg x 6 140kg x 6 140kg x 6 Pulldowns 70kg x 6 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 50kg x 8 Cable Curls Barbell Curls Preacher Curls Cable Rows | ||

adreed94 | ... | 06-01-2015 @ 22:11 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 17.01.2015 @ 12:06 PM by adreed94 Bench Press120kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 + Some chest press machine Felt like s**t and was tried so did the bare minimum, bench was easy. | ||

adreed94 | RSR - Week 3, Workout 3 | 07-01-2015 @ 18:01 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Weightlifting in the morning, finished it with my back squats.. 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 2 140kg x 2, horrible and hard, knee felt dodgy as well, staying away from weightlifting un-till Ive finished this RSR cycle Went back to the gym later for deadlifts, back and bi's..... (Ed Coan Deadlift Routine - Week 3) 193kg x 2, seems like the bend/whip on an eleiko bar pretty much mimics a dead lift bar, will definitely be attempting my next max on one which will be 215kg and 220kg attempts in February. 160kg x 3 160kg x 3 160kg x 3 160kg x 3 160kg x 3 160kg x 3, 2-3 mins rest between triples, last few sets probably more. Ring Rows x10 x10 x10 x10 x10 Pull-ups x10 x10 Pull-downs 70kg x 10 80kg x 10 90kg x 10 100kg x 10 80kg x 5 50kg x 10 50kg x 10 50kg x 10 Cable Pull-overs? (No idea what they are called) x10 x10 x10 Seated Hammy Curls x10 x10 Preacher Curl Machine many x many Must have spent about 4 hours in the gym today, much needed couple days rest from lower body then onto 5x5@150kg. Also debating whether or not to compete at the south west BPU qualifier in March, will most likely decide next month after my squat and dead lift cycles are over....and what I'm weighing at the time as I seem to be hovering around 90kg lately and don't plan on cutting weight anytime soon. Have to get the cals in when doing back to back cycles of RSR | ||

adreed94 | ... | 08-01-2015 @ 21:52 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Started push pressing but decided to leave it till tomorrow, did some back and biceps instead. Plus some hanging knee raises and a bit of rowing. | ||

adreed94 | Jerk 1RM, 25kg PB! | 09-01-2015 @ 17:39 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | 80kg x 2, push press 90kg x 1, push press 95kg x 2, 1xpush press, 1xjerk Jerks 100kg x 1, pb...25kg split jerk PB, not a bad session Still have a lot to work on but to get 115kg with minimal split is a good sign. Unracked 120kg but gave up on the dip and dumped it, definitely there when fresher so not to bothered. Nice to keep my overhead movements ticking up. Looking to jerk 140kg this year so this was a good start. 105kg x 1, pb 110kg x 1, pb 115kg x 1, pb Strict Press 60kg x 5 60kg x 5 Seat Dumbbell Shoulder Press 26kg x 8 28kg x 10 28kg x 10 20kg x 15 20kg x 15 20kg x 15 Lateral Raises 10kg x 10 10kg x 10 10kg x 10 10kg x 10 Rear Delt Flies, and band pulls. | ||

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