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In the Shadow of Jack Revans

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MaxCooperIcon...27-01-2015 @ 12:59 
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Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
thats always the worst; its why scrawny small people look bigger than they are: ripped increased the illusion of size which is s**t

ANYWAY

Did some liftings yesterday which i filmed but ive driven to nottingham today to spend 48-60hours constantly awake in order to get the 'last' 12000 words of my disseratation finished by the deadline of thursday at 2pm so the posting will not happed soon lol

26/1/2015

Chest + Delts

Pause Bench Mid Grid (Thumb from smooth of the Bar)
97.5kg x 3
105kg x 3
(80%) 112.5kg x 3 x 3

Incline Bench Wide Grip, 4 second eccentrics
eccentrics cos i want huge pecs
75kg x 6
85kg x 6
95kg x 6
103.5kg x 5 drop set
(did 102.5kg x 6 just about last week so no improvement)

Flat Hammer Strength Chest Press, 4 second Eccentrics
25kg per side x 10
35kgps x 10
47.5kgps x 5 drop set (got 9reps with 46.75kgps last week so s**t)

this was the main stuff the rest of the session pretty much went the same way, s**t missed all my lifts that i needed to get: tbh wasnt recovered from 5 days ago and my progressions on these lifts have been 1kg a week at most for about 5 rotations (so 25days) so think ive come to the end of the line with these and am going to change em up according to the advice of my coach
MaxCooperIcon...27-01-2015 @ 18:30 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
27/1/2014 legs and arms combined

went to the gym as i was burned out with work so did a quick seession and back to the library

Leg Extension 4 second negatives slight hold on contract
15,10,8rep

Squats, slow negative high bar
70% x 3
75% x 3
135kg (80%) x 3 x 4

Hack squats, close stance 4 second negative, constant reps
25kgps x 15
37.5kg x 10
45kg x 6 drop set

DB Bicep Curls 4 sec Negs
20kg x 6 drop set

Reverse EZ bar curls 4 sec neg
20kg x 12

V bar pushdowns, 4 sec negatives 1 sec contract
2 work sets then
12rep Drop set

Dips slow negative, 10 second rest between sets
bw x 4reps x 5 + bw x 3
MaxCooperIcon...31-01-2015 @ 09:56 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Post Edited: 31.01.2015 @ 09:56 AM by MaxCooper
video of last weeks deadlift and bench:



30/1/2015
Weigh in day as well as Back day
Weight am post s**t: 225.3lbs

BACK

Sumo deads,reset every rep slowed eccentric
185kg x 2 x 5

Straight arm pulldowns, 4sec eccentrics
12rep x 2
12rep drop set

Chins 4 second eccentrics
8rep x 2 w a band for assistance
bw+2.5kg x 9 + 3 + 2 - 8reps on pulldown machine (+signs were 12-15sec rests)


Barbell row, underhand
75kg x 6
85kg x 6
98.5kg x 6

Underhand grip Low row
12rep x 2
12 rep drop

DB Shrugs
30kg x 12
40kg x 12 x 2
30kg x 20

Abs x 3 sets
calves x 3 sets
MaxCooperIcon...01-02-2015 @ 17:34 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
31/1/2015
Chest day

Tfs flat bench paused, controlled neg
115kg x 2 x 5

40(?) deg inline bench, 4 sec neg
60kg x 6
75kg x 6
82kg x 6
90kg x 6 drop set

Slight incline db press, 4sec negs
20kg x 10
27kg x 10
32.5kg x 10 drop and 30sec stretch

High incline plate loaded press
20kgs x 12
25kg x 12
32.5kgs x 10 - 17.5kgs x 5 - 12.5kgs x 6

Flat db flys 4s negs
14kg x 14 - 10kg x 8
17.5kg x 10 - 10kg x 6

Db front raise 1.5s
3work sets
Db side raises
4 drop sets



1/2/2015
Legs

Leg ext, 4sec negs slight hold
91kg x 15
98kg x 11
107.5kg x 9

Squats, controlled negs and sets 3-5 paused
145kg x 2 x 5

Close stance hack squats 4sec negs continuous reps
27.5kgps x 15
35kgps x 12
41.25kgps x 11 - 30kgps x 4 - 20kgps x 4

Reverse lunge, 4 sec negs
Bw x 13+9+4

Ham curls hip through ss w hip broke ham curls
4 work sets w partials

Addiction machine
20,15,12 rep
MaxCooperIcon...05-02-2015 @ 10:02 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
3/2/2015 Arms and Rear delts

Did lots of sets both rear delts and arms, only things of note were:
Dips 4 sec negs
bw + 22.5kg x 10 drop set

EZbar ext
46kg x 8 + 3 + 2 (15sec rest between sets)




5/2/2015 Back

Sumo deads, reset between each rep
175kg x 2
185kg x 2
195kg x 2 x 5
felt f**king hard and s**t tonight which carried through all session

Straight arm pulldowns
was supposed to do 2 warmup sets and a dropset but barely got the second work set and the drop set i got 2 reps on the highest weight when going for 12...

Pullups
again s**t, bw+3kg x 3 failed the 9 i was going for lol

Barbell rows, underhand
the redemption of the night first decent PR
75kg x 6
87.5kg x 6
99kg x 6

Low Row, underhand
3 work sets, got a PR but its a s**t exercise really...

Shrugs
4 work sets
MaxCooperIcon...08-02-2015 @ 18:51 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Over last few days the main stuff has been

Pause bench slow neg 4sec pause
120kg x 2 x 5

Squats, 4sec neg slight pause
155kg x 2 x 5

Dips
23.75kg x 10

ALSO entered my first bb comp the NABBA north west in 15 weeks, 12 after the push pull I'm doing
MaxCooperIcon...10-02-2015 @ 09:46 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
9/2/2015 Back Day

Went SHIIIT

Sumo deads, reset every rep
Added belt this week
205kg x 2 x 1 (couldnt move the first rep of set 2, was aiming for 6 sets)

Straight Arm Pulldowns
2 work sets, 1 drop set

Pullups, 4 sec negs
bw x 8 drop set using the lat pulldown

BB row, underhand
80kg x 6
90kg x 6
100kg x 6

Low Row, controlled, underhand
40kg x 12
50kg x 12
56kg x 12 drop set

Shrugs
45kg x 12 x 3
35kg x 20


30 mins posing practice, got told i need to start ASAP for my comp so...
JohnGymIcon...10-02-2015 @ 09:58 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
How lean are you Max? 15 weeks isn't a long time really.
JohnGymIcon...10-02-2015 @ 09:58 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
How lean are you Max? 15 weeks isn't a long time really.
MaxCooperIcon...10-02-2015 @ 22:12 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Err I'm somewhere between shredded and fat as f**k: tbh 15 weeks is loads if you don't worry about suffering BUT in my own regard I've spoke to the coach I'm using and we rec I've the potential to grow into the show due to proteinz not being used up until this point
I'll send you a gay as f**k image since I've sent one to brown bear at his request already (so g4p online is now clearly an option due to demand)
JackRevansIcon...10-02-2015 @ 22:31 
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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
in for hypertrophy pics
MaxCooperIcon...10-02-2015 @ 22:32 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Go on fb jack CBa uploading them
FFs 1 potential bb show an this thread goes g4p
MaxCooperIcon...10-02-2015 @ 22:32 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Go on fb jack CBa uploading them
FFs 1 potential bb show an this thread goes g4p
JackRevansIcon...10-02-2015 @ 22:35 
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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
oh never mind il just go to the gay section of red tube. again
MaxCooperIcon...10-02-2015 @ 22:37 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
When you next in manchester an I'll come to Viking/you come olympic

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