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Adam_FIcon...29-03-2013 @ 17:48 
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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
Squat+50kg chains[x3@9]:
145kg @8.5
145kg @8
155kg @8.5/9
145kg @8.5/9

2ct bench[x3@9]:
120kg @8.5
122.5kg @9
117.5kg @8.5/9

Deadlift w/belt[x4@9]:
(210x1)
225kg @9
210kg @8.5

Took the trip over to lift with my mate as he was carrying out a sport form week, so again switched my lifting order around to fit in, very pleased overall.

Didn't have the bands to set-up, so went with the chains - jesus, these feel so much more natural and less punishing than bands!! very pleased with my work on these - form was tight, depth and speed good. Chain weight was approx 50kg...comments from the guys were that if anything my mid/ upper back was a weak spot.

Bench moved pretty well..could have perhaps 125 if I went for that from the outset. Deadlifts, got the top set I wanted - didn't have time for another as we had to get moving...shame, there was at least one more there!

Vid to follow
Adam_FIcon...29-03-2013 @ 17:56 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Adam_FIcon...30-03-2013 @ 14:41 
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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
1.5 board press[x4@9]:
135kg @8
140kg @8.5
140kg @9

RDL[x6@9]:
120kg @7
140kg @8
150kg @9

CG to 3board[x7@9]:
120kg @7
135kg @8/8.5
130kg @8
130kg @8.5/9

Ab wheel - 4x10
Face pulls - 4x12
KB rows - 32kgx10x5

Didnt bother with drop sets today - little achey from 2 days on the bounce and just wanted to get the work in, also was working on tech a little more here, especially on RDL.
Adam_FIcongood start to the week..01-04-2013 @ 20:32 
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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
Squat w/belt[x3@9]:
(180x1)
195kg @9 *PB*
185kg @8.5
185kg @9

These were right on the money tonight - I want to hit 200x3 - but took the sensible choice based on the past couple of sessions, there might have been another 2.5kg, happy overall. Down sets were nice.

Comp bench[x3@9]:
(120x1)
130kg @9.5 *PB*
122.5kg @8.5
122.5kg @8
122.5kg @8.5
122.5kg @9

Messed up a bit here - think I rushed my warm-ups or didn't do enough, so the 130s felt awful..then when I got to the down sets I should have gone to 125 really LOL. Never mind - learn the lesson for next time!

2ct deadlift[x2@9]:
(185x1)
205kg @8.5
210kg @9 *PB*
200kg @9

Session was dragging on now...largely due to my training partner being so slow, therefore I rushed through these in a total of less than 10 mins. Pleased with the 210, they felt pretty good!

Quick sesh tomorrow, then I am away in Edinburgh til Fri night, so will get a 3rd session in on Saturday!
OxmanIcon...01-04-2013 @ 20:46 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Strong work there mate, nice.
Adam_FIcon...01-04-2013 @ 20:53 
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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
Oxman said:Strong work there mate, nice.


Cheers mate! Felt strong tonight, little rough going in but loosened off once I got started. Looking forward to competing again in a few weeks.

Grin
OxmanIcon...01-04-2013 @ 20:54 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Adam_F said:
Cheers mate! Felt strong tonight, little rough going in but loosened off once I got started. Looking forward to competing again in a few weeks.
Grin


Nice, what are you hoping to lift?
Adam_FIcon...01-04-2013 @ 21:01 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
I am a little unsure to be honest, my squats have been moving well - but the others are up and down. I guess something in the region of 225/140/260 would be nice - that'd be a 625 total and about 17.5kg PB...we'll see!
Adam_FIcon...02-04-2013 @ 14:22 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Touch and Go[x3@9]:
130kg @8.5
132.5kg @9
125kg @8.5
120kg @9

Lunges[x4@9]:
110kg @8
120kg @9
90kg @8

DB Bench[x5@9]:
45kg @7.5/8
47.5kg @8
47.5kg @9

Ab wheel 5x10

Short and sharp this afternoon, still a little sore from last nights efforts - will try and get some cardio and gpp done in Edinburgh...otherwise I wont be training til Sat.
BillwestIcon...03-04-2013 @ 17:14 
Member 541, 4894 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Looks like your making good progress at the minute Adam. You must be good for squat and deadlift PBs at least in two and a half weeks time.
Adam_FIcon...03-04-2013 @ 20:47 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Billwest said:Looks like your making good progress at the minute Adam. You must be good for squat and deadlift PBs at least in two and a half weeks time.


Thanks bill. I am most confient with my squat, but think there could be small pbs on the other 2..we'll see how it pans out on the day! Hope your training is going well.
Adam_FIcon...06-04-2013 @ 20:50 
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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
whilst on my mini break away, I noticed that when I have a protracted absence from lifting, my old back injury flares up big time...probably do do with the all day walking sessions and no stretching too..so my back was a little tender going into this - plus I was short on time. craic.

Feet up bench[x2@9]:
120kg @8
125kg @8.5/9
120kg @8
120kg @9

Deadlift w/belt[x3@9]:
(220x1)
230kg @9
215kg @8.5/9

2ct squat[x2@9]:
(150x1)
170kg @9
155kg @8.5

Ran out of time here, squats were down in about 5 mins lol - they felt awful until the 155..shame. Deadlift tech was a little messy today, but got the top set I wanted, so happy with that.
FazcIcon...06-04-2013 @ 23:15 
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Sports an extremely muscular arse.
Member 38, 6253 posts
@beastmode
Adam_FIcon...07-04-2013 @ 07:08 
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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
[Img]http://sd.keepcalm-o-matic.co.uk/i/keep-calm-and-commence-beas...
Adam_FIcon...08-04-2013 @ 20:37 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
Squat w/belt[x2@9]:
(185x1)
200kg @9 *PB*
190kg @9

Comp bench[x2@9]:
(125x1)
132.5kg x1 (F 2nd)
130kg @9
125kg @8.5
125kg @8.5/9
125kg @8.5

Squat+50c[x4@9]:
(105x2)
145kg @8
150kg @8.5/9
142.5kg @8.5

Pretty good session overall - PB on the squat...which showed with the quick drop off, was spent after the 190. Moved to bench - this was weird - I smoked 1 rep @132.5, but failed off the chest...then smoked everything else, getting better set by set - the last 125 was the best, I only stopped due to time!?

Final squats were pretty strong, felt odd not having the belt but got moving well - stopped after the first down set - strength was ok, but form got a little sloppy.

Overall my hips and knees are feeling a little rough, time to pay some more attention to recovery me-thinks!

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