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Adam_FIcon...08-02-2013 @ 14:59 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Deadlift[x6 @9]:
150kg @7.5/8
170kg @8
185kg @9 (x5)

Squat+Av bands[x4 @9]:
70kg @7
100kg @8
120kg @8.5

SSB[x6 @9]:
70kg @7
90kg @8
110kg @8.5

Done. Just didnt have anything on the deadlifts - squats felt pretty good though.
Adam_FIconback pumps @1011-02-2013 @ 21:33 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
This was a very tough session tonight, trained with the boys at the West Mids Powerlifting club, great craic! Try and get there a bit more frequently..

Squats [x6 @10]:
155kg @7.5/8
165kg @8 (x5) *PB*
170kg @9.5 *PB*
155kg @9.5/10

Block pull - mid shin [x3 @9]:
210kg @8
230kg @8.5
230kg @10
210kg @9.5

Snatch SLDL [x6 @9]:
140kg @8
120kg @8.5

I am well and truly wasted now. Those squats were brutal - was a little unsure on where to pitch these at, based off older numbers the target was 147.5..so I was aiming for 155 area, once the 165s were moving well, we decided to cut them short to get more weight on the bar - went well...perhaps another 2.5/5kg there.

My lower back/ back in general was pumped like mad now and block pulls have never been my strong point, I quickly fatigued and the numbers show that. With the SLDL, I was still rounding over my back/ shoulders, so dropped the weight and really worked on position...will keep up with that.
FazcIcon...11-02-2013 @ 21:35 
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Sports an extremely muscular arse.
Member 38, 6253 posts
170x6?

Impressed @ 8
Adam_FIcon...11-02-2013 @ 21:37 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
yessir - no belt either.

i am suffering with major back pumps now, @11 in fact Grin
FazcIcon...11-02-2013 @ 21:38 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Haha

Looking forward to our meet up with the good Dr @10
Adam_FIcon...11-02-2013 @ 21:42 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
indeed, I hope he wears that holey, battered singlet for us. I cant train at that crossfit gaff, I dont want to turn gay brah @-10
FazcIcon...11-02-2013 @ 21:45 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Adam_F said:indeed, I hope he wears that holey, battered singlet for us. I cant train at that crossfit gaff, I dont want to turn gay brah @-10


We should all roll in like hobos @ 10
Adam_FIcon...11-02-2013 @ 21:50 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
haha rifty meathead lifters in hole-y clothes and beards. hobos r us

Grin
Adam_FIconzzzzzzzzzzzzzzz12-02-2013 @ 19:42 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Dear o dear, had all of 4.5 hours sleep last night - very rare thing for me, normally drop straight off, but not this time...then a full day of meetings in a warm room. Not cool. Anyway, this week is a bit of a screw up - plus my tight pec...so I opted for the reduced range of motion work:

1 board[x3 @9]:
110kg @7.5
130kg @8
137kg @9
130kg @8.5/9

2 board[x3 @9]:
135kg @8
150kg @9 (x2)
140kg @8
140kg @8.5/9

POR Incline[x6 @9]:
90kg @8
100kg @9
90kg @8.5

Done! Not bad all in all and the pec didn't feel too bad at all. Knew I'd fail that 150kg for the third, so took my medicine and left it at the double, the 140s were very solid.
Adam_FIcon3rd session's a charm13-02-2013 @ 21:56 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Absolutely hanging today, wasn't looking forward to this in the slightest...still, once things got moving, I eased up slightly, but everything was tougher than normal!

Deadlift[x5 @9]
160kg @7.5
180kg @8
200kg @8.5/9
185kg @9

Pin squat[x3 @9]:
150kg @8
160kg @8.5
165kg @9
155kg @9

SSB[x4 @9]:
100kg @7.5/8
120kg @8.5
125kg @9

Glad to get that over with, few days to recover now...thank god. haha
Adam_FIconsick bags please18-02-2013 @ 20:04 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Was looking forward to this tonight...in a slightly sadistic way, squats x7...for an all out max - not cool. Anyway, warming up my right hip flexor felt a little tight, perhaps concentrate on stretching that this week...

Squats[x7@10]:
150kg @8
170kg @10 *PB*
160kg @10

Rev.band DL[x4@9]:
190kg @7.5
210kg @8.5/9
200kg @8
200kg @8.5/9

Pendlay row[x8@9]:
70kg @7.5

Felt seriously ill after the 160...and my back pump was SERIAL yo! I think it must be a lack of conditioning for these type of sessions. The lower back ache was an issue then for the DLs - these felt fairly comfortable though, so that is encouraging.

My back wasn't playing ball by the time of the rows though..will add these to tomorrow. Its all goooood.
Adam_FIcon...19-02-2013 @ 19:55 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Post Edited: 19.02.2013 @ 19:55 PM by Adam_F
Comp bench[x5 @8]:
(100kgx3)
110kg @8
110kg @8
110kg @8.5
110kg @8.5/9

Touch and go[x3 @8]:
(115kgx3)
120kg @8
120kg @8/8.5
120kg @8.5/9

POR floor press[x8 @9]:
90kg @8
105kg @9.5
95kg @9

Pendlay row - 70kgx8 (x3)

Eased in the pec, so kept these sets to a comfortable level - didn't feel too bad in all fairness...lets see how this new protocol works out.
IainKendrickIcon...19-02-2013 @ 20:06 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Hope training has been good after you last meet?

Take it moving forward with similar template?
Adam_FIcon...19-02-2013 @ 20:15 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
IainKendrick said:Hope training has been good after you last meet?

Take it moving forward with similar template?


Yeah mate, things have been going pretty well - few rep PBs on the squat, just learning to judge the RPEs better..

Sort of. On bench rather than working up to a top set and dropping down - going for more volume - so hit a reasonable set @8 and keep working at that til fatigue. Should result in getting some more work in.
IainKendrickIcon...19-02-2013 @ 20:31 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Crank up the volume pal.

When we train may have to wear my Spinal Tap t-shirt Wink

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