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Crouching Fat Boy Hidden Press Gains

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JackRevansIcon...12-01-2014 @ 16:33 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
I did most of smolov Jr for cg bench, I made gainz. I also did the Ortmayer dl thing and made mega gainz. I also am doing it again now. The trick is to use a stupidly low projected 1rm
n3ver3nderIcon...12-01-2014 @ 17:03 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
I used my 220kg DL from comp as the max for Mag/Ort. If you check the video from the comp the bar speed is quick and I think there was more there, so I think it's a safe max to work off.
The only thing that will likely hold me back is my grip strength. First proper week of Mag/Ort (because week 1 doesn't really have a heavy set) on thurs so I'll know if I've f**ked up or not then!
DrDIcon...12-01-2014 @ 17:10 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Good session today mate, bench looked good - just your left arm on locking out the last few heavy sets.
AppetiteIcon...13-01-2014 @ 11:20 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
n3ver3nder said:'Sprint'

We had to run for the train - it wasn't easy after training, especially seeing as my quads turn most straight cut jeans into skinny jeans.


Sprint is over stating it slightly. We kept shifting between a swift walk and a gentle jog.
n3ver3nderIcon...13-01-2014 @ 11:23 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Appetite said:
Sprint is over stating it slightly. We kept shifting between a swift walk and a gentle jog.


Maybe for you, I was at that train a good 4 milliseconds before you were.
n3ver3nderIcon...14-01-2014 @ 20:34 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
14.1.14

Squat
warm up empty bar 2x5
40kgx5
60kgx5
90kgx3
125kg 3x5

Still tipping forward a little on the ascent. Really need to focus on pushing through the heels and not the toes in these squat shoes.

Bench Press
warm up empty bar 2x5
40kgx5
60kg 2x3
72.5kg 6x6

Think I've found a new line on my bench technique, feels a lot stronger throughout the whole ROM if I touch the bar a bit higher up my chest. Might just be because of the lighter weight compared to my last bench session. Will try and replicate it tomorrow.

Viking Press, Facing away from the weight
empty handles x5
+5kg x5
+10kg x5
+15kg x5
+20kg x5
+25kg x5

Everytime I locked the weight out my T-shirt rode up, exposing the powerbelly. Managed to put a lad off his preacher curls, I think hope.

Chest Supported Row
empty handles, neutral grip x10
+10kg pronated grip x10
+15kg x10
+22.5kg 5x10

Overhead Squat
10kg x10
n3ver3nderIcon...15-01-2014 @ 20:48 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
15.1.14

Front Squat
20kg 2x5
40kg x5

Bit of a light warm up, just waiting for a mate bench.

Bench Press
20kg 2x5
40kg x5
60kg 2x3
70kg x2
77.5 7x5

Took a while to find my groove today, but overall went well. That new line is working for me but is harder to find on the lower bench - yesterday I was benching on the slightly higher of the gyms 2 benches. Also that bench has higher pegs that allows me to unrack with less of a press, which seems to let me stay tighter.

Deadlift
60kg x5
100kg x5
140kg x2
152.5kg 4x4
175kg x2
197.5kg x2
152.5kg x10

Second rep of 197.5kg was a bit slower than I would have liked, but not too bad. I really don't enjoy that 8+ set.
n3ver3nderIcon...17-01-2014 @ 19:19 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
17.01.14

Squat
20kg 2x5
40kg x5
60kg x5
90kg x3
130kg 3x5

Still having issues pushing with midfoot/heel rather than through the toes.

Bench
20kg 2x5
40kg x5
60kg x3
70kg x2
82.5kg 8x4

Hit and miss finding that line, but these went well today. Looking forward to finishing Smolov Jr next week though.

Pull up
Bodyweight x3

Not tried a pull up for ages, was surprised I got 3.

Chin up
Bodyweight x3, x2.5

Probably should have waited a bit longer between sets, might have completed that last rep if so.

Lat Pulldown
20kg x10
30kg x10
45kg 3x10

Nautilus Machine Pullover
20kg x8
40kg 3x8

This machine is really oldschool, I've never seen anyone except the gyms resident grunter use it. Here is a picture of an ape using a similar machine;

http://oi56.tinypic.com/24ymrlw.jpg

Barbell Curl
25kg x8
15kg x10
10kg x12
JackRevansIcon...17-01-2014 @ 23:39 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
n3ver3nder said:I used my 220kg DL from comp as the max for Mag/Ort. If you check the video from the comp the bar speed is quick and I think there was more there, so I think it's a safe max to work off.
The only thing that will likely hold me back is my grip strength. First proper week of Mag/Ort (because week 1 doesn't really have a heavy set) on thurs so I'll know if I've f**ked up or not then!


Loal, iv started with 190 as my 1rm, 75kg submaximal
n3ver3nderIcon...18-01-2014 @ 07:39 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
JackRevans said:
Loal, iv started with 190 as my 1rm, 75kg submaximal


Have you ran it before?
n3ver3nderIcon...19-01-2014 @ 15:45 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
19.1.14

Weight - 95.5kg

Squat
20kg 2x5
40kg x5
60kg x5
100kg x5
135kg 3x5

Reintroduce the belt today, and experimented with a slightly lower bar position. Managed to keep the weight from coming too far forward. This weeks dreamer bulk has made the belt a bit tighter than it used to be though!

Bench Press
20kg 2x5
40kg x5
60kg x3
70kg x2
87.5kg 10x3

This took nearly an hour. Starting to hate Smolov Jr.

Bent over Dumbbell Row/Chinese DB Row
19kg x8
22kg 3x8

Short on time, rests only as long as it took to swap hands

Chest supported rear delt flye
4kg x8
6kg 3x8

Feels mongy doing it sitting bent forward, so turned around and set the bench to almost flat. These are harder than they look.
JackRevansIcon...19-01-2014 @ 15:46 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
n3ver3nder said:
Have you ran it before?


it took my deadlift from 210kg to 235kg in 4 months
n3ver3nderIcon...19-01-2014 @ 18:16 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
JackRevans said:
it took my deadlift from 210kg to 235kg in 4 months


Nice. Did you do it so sub-max before?
JackRevansIcon...19-01-2014 @ 18:37 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
n3ver3nder said:
Nice. Did you do it so sub-max before?


very much so. it ended on 200kg for 2 which was very easy (so it should have been) and the following week I pulled 227.5kg, then the week after that 235kg.
AppetiteIcon...19-01-2014 @ 21:08 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
n3ver3nder said:19.1.14

This took nearly an hour. Starting to hate Smolov Jr.



I am loving it. It takes ages but think of the gainz

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