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Adam_FIcon...08-10-2012 @ 08:11 
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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
AM GPP:

Cardio - 10 intervals (hill sprints) plus 10 mins s/s (walking)
Ext rotations, 1 leg RDL, peterson step ups - 3x10
Stretching - lower (hips, hams, quads, glutes, calves)

Priority 1 later - Squat, Bench, MP..
FazcIcon...08-10-2012 @ 10:00 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Adam_F said:
Priority 1 later - Squat, Bench, MP..


Beast it!

Nice GPP.
Adam_FIcon...08-10-2012 @ 19:02 
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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
Cheers Fazc - went quite well!

Week 8; day 1;
foam roll

Squat[x3 @9]:
130kg @7.5/8
150kg @8.5
160kg @9
150kg @8.5, 9.5
Felt pretty solid on these tonight - worked up to the top set in converse, then switched to Do-wins for the down work - both sets on the vid for comparisons...can see depth much better in the singlet, much happier now.

Competition Bench[x3 @9]:
115kg @7.5/8
120kg @8.5
122kg @9.5
115kg @8, 9
Paused all reps where which made a bit of a difference...so actually pretty happy with the 122 - matches last week, with more pauses.

MP[x6 @9]:
65kg @8
72.5kg @9
65kg @8, 8.5/9
These moved very well - nearly jumped to 75kg for the top set, but 72.5 was right on the money!

Vid just uploading..
Adam_FIcon...08-10-2012 @ 19:15 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Adam_FIcon...09-10-2012 @ 19:20 
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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: 09.10.2012 @ 19:22 PM by Adam_F
Week 8; day 2
foam roll

Block pull - below knee [x2 @8]:
190kg @7
210kg @7.5
230kg @8/8.5
215kg @8
These went very well - easily the best without a belt. Very happy with the 230 - the first inch or 2 are really slow, but then the bar speed is pretty good?

Touch and Go [x3 @9]:
115kg @8
125kg @9
117kg @8
117kg @9
Got a little greedy with the 125 - 115 was very easy, plus wanted to feel some heavier weight without smaller build ups! Happy with the down work too.

GM [x5 @9]:
90kg @7.5
110kg @8
120kg @9
Kept these to a top set, as I am planning Priority 3 for tomorrow - changes to plans mean I wont get back to a gym!
Adam_FIcon...10-10-2012 @ 18:02 
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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: 10.10.2012 @ 18:10 PM by Adam_F
Week 8; day 3

AM: 30 mins cardiio, stretch.

PM:

Deads[x3 @8.5]
170kg @7
190kg @7.5/8
205kg @8
205kg @8.5/9
After talking a couple of pointers over with Mike, I tried working on a couple of things today - mainly tightening the lats and making sure I take the slack out before pulling...seemed to work ok, the 205 was better than the 200s from last week!

Pin press[x3 @9]
90kg @7.5
110kg @8
120kg @9
110kg @8.5/9
Just got some work in here, nothing exciting to report.

2ct Squat[x3 @9]
120kg @7.5
130kg @8
140kg @8
147.5kg @8.5/9
Very happy with these - worked in the Do-wins and tried to concentrate on not sitting back soooo much after some comments from Iain (thanks for the pointer) - seemed to work ok, certainly felt solid enough and the 147.5 is a PB Happy

Down in London now, so glad of the rest after 3 hard days at it!

Adam_FIcon...13-10-2012 @ 11:42 
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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
New training through for the next week...got another sport form week - so maxing out on Friday! Happy

Mon - Squat against bands, 2ct bench, rev. band DL
Weds - Bench (t+g), SSB, Incline press (narrow grip)
Fri - max out, competition form.

5 weeks out today.

f**k I am bored at uni - in lectures til 6pm!! Unhappy
Adam_FIcon...15-10-2012 @ 18:56 
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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
Week 9; Day 1;
foam roll etc

Squat against Medium bands[x3 @8.5]:
100kg @7
120kg @8
130kg @8.5

2ct bench[x3 @8.5]:
100kg @7.5
107kg @8
112kg @8
115kg @8.5

Rev.Band pulll[x3 @8.5]:
190kg @7.5
210kg @8
220kg @8.5

Ab roll outs 3x10
1 arm db row 3x10 @55kg

Adam_FIcon...16-10-2012 @ 07:47 
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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
GPP

cardio - intervals and 15 mins s/s

face pulls, ext. rotations, seated rows 3x10
Adam_FIcon...17-10-2012 @ 17:56 
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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
Post Edited: 18.10.2012 @ 08:40 AM by Adam_F
Week 9; day 2

Touch and Go press:
105kg @7.5/8
115kg @8
120kg @8
125kg @9

SSB:
110kg @7.5/8
115kg @8
120kg @8.5

Incline POR:
85kg @8
90kg @8.5
95kg @9

Just ticking over til Friday and the testing..got a little carried away with the touch and go press, the 120s were easy, but the 3rd rep on 125 got a little grindy.

SSB were brutal on the core. Sucks.
Adam_FIcon...18-10-2012 @ 08:43 
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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
GPP

Cardio - 15 intervals (20 on, 40 off), 15 mins s/s
Stretching - lower, 20 mins
Adam_FIcon...19-10-2012 @ 21:28 
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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
Sport form day.

Squat[x1 @10]
185kg @8.5/9
195kg @9.5
200kg @10

Bench[x1 @10]
130kg @8/8.5
137.5kg @9.5
140kg @10

Deadlift[x1 @10]
210kg @8
230kg @8.5/9
245kg @9.5/10

Not much to say, awful day to max test on - 13 hours at work, 2 hours+ in a car...blah blah, enough excuses.

Squat and Bench are both up on 4/5 weeks ago, Deadlift is down a little...that is a little concerning, not moving particularly well. Vid just uploading.
Adam_FIcon...19-10-2012 @ 21:37 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Adam_FIcon...23-10-2012 @ 19:18 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Yesterday:

GPP/ Cardio

Tonight:

foam roll;

Squat w/belt[x2 @9]:
165kg @8
175kg @8.5
175kg @9
160kg @8.5
160kg @9

Touch and Go press[x2 @9]:
122kg @8
127kg @9
120kg @8
120kg @8.5/9

JM Press[x7 @9]:
80kg @8
80kg @8.5
75kg @8
75kg @8.5

1 arm row/ planks: 55kg/+15kg x12/30 secs (x3)

Pretty good squatting tonight, second set felt the best - just got to really concentrate on not letting the knees cave in!

Bench felt very good tonight, all of these reps moved very well and were comfortable.

Had a small shock as I jumped on the scale for the first time this morning - 103kg! haha Well, I did decide to grow into my frame a little more...perhaps just clean up the diet and add some s/s cardio in to tidy things up a lil
Adam_FIcon...24-10-2012 @ 07:49 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Cardio x 40 mins s/s

Schedule is all kinds of messed up - down to 3 sessions a week now - need to squeeze them in by Fri though..could be tonight/ Fri - or might have go over to Sat.

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