Live forever or die in the attempt
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| Adam_F |  | ... | 31-10-2012 @ 19:28 |
 conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | yeah, this is/ has been a tough week so far..! will see what the boss comes up with at the end of the week! One more sesh to go. Got a sports massage booked in for tomorrow night, then will have another next week..cant wait to compete now. | ||
| Adam_F | | ... | 01-11-2012 @ 08:19 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | GPP Rows Ext rotations Face pulls cardio x 20 mins stretching Sports massage on my legs tonight - probably get one on my pecs/ back next week too | ||
| Adam_F | | ... | 02-11-2012 @ 19:24 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | pin squat[x2 @9] 150kg @8 160kg @8/8.5 170kg @9 160kg @8.5 1 board press[x1 @9] 130kg @8 140kg @8.5 145kg @8.5/9 RDL[x5 @9] 160kg @8 180kg @9 165kg @8 Good end to the week. Squats were at an awkward height - trained with my mate at the other gym, so different set-up...felt strong enough though. Didn't want to push the knee too much, sports massage last night and all. Benching was excellent. All of these were to full commands, the 145 was easy - I should have gone for 147.5/150 - didnt want to over-do it here either, my left pec is getting a little sore. Extra work required over the weekend! | ||
| Adam_F | | ... | 05-11-2012 @ 16:53 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Week 12/ Day 1 foam roll, glute activation, calf stretching Squat w/belt[x2 @9]: 165kg @8 175kg @8 *added loose wraps here* 185kg @8.5 160kg @8 *wraps off, converse on* 165kg @8.5/9 Touch and Go[x2 @9]: 125kg @8 130kg @8.5/9 132kg @9 125kg @8 125kg @8.5/9 CG to 3 board[x7 @9]: 120kg @8 135kg @9 (x6 reps only) 125kg @8/8.5 125kg @9 Was meant to be on a course for a few days, but did the 3hr drive yesterday...went into the office this morning only to find out the course was cancelled! wahey! Knee is starting to be s**tty again - it is a different area now - more like the quad tendon into the top of the knee cap. Either way it is irritating as. Anyway, to manage that I added loose wraps - so that has thrown my top set out slightly, but the 185s were pain free and EASY. very happy. Benching went well also, the top set @132 was very nice, smooth reps etc | ||
| Adam_F | | ... | 06-11-2012 @ 10:46 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | GPP 30 mins s/s - av hr approx 140ish Rows 4x10 Ext rotations 2x10 Landmines 3x6 @40kg Hip thrusts 3x20 Calf stretch, quad stretch | ||
| Adam_F | | ... | 07-11-2012 @ 19:24 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Week 12; day 2 usual.. Comp press[x3 @9]: 110kg @7.5 120kg @8/8.5 125kg @9 120kg @8.5/9 Deadlift w/belt[x2 @9]: 200kg @7.5 220kg @8/8.5 230kg @9 210kg @8, 8.5 DB Press[x6 @9]: 40kg @7.5 45kg @8/8.5 45kg @8.5/9 40kg @7.5/8 40kg @8.5/9 Lunges[x5 @9]: 70kg @7 Very nice sesh - apart from lunges, they were aggravating my knee somewhat...couple more sessions left! | ||
| Adam_F | | ... | 08-11-2012 @ 08:16 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | GPP rows - 4x10 chins - 3x8 face pulls/ ext rotations - 3x10 plank - +20kg x3 (max) glute bridge - 4x15 Cardio - 35 mins | ||
| Adam_F | | ... | 09-11-2012 @ 15:52 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Post Edited: 09.11.2012 @ 17:20 PM by Adam_F week 12; day 3Pin squat[x4 @9] 130kg @7.5/8 145kg @8/8.5 155kg @9 145kg @8.5/9 1 board press[x3 @9] 125kg @8 135kg @8.5 137.5kg @9 130kg @8 135kg @9 RDL[x7 @9] 140kg @8 155kg @8.5/9 145kg @8.5 All she wrote - not much on next week, uni then comp on Sunday - nearly 50 lifters, so its going to be a busy one! cant wait!! Based on Mikes's software - my projected maxes are around 210/147/255 - that would leave me very happy indeed, although I think they are a little ambitious! | ||
| Adam_F | | ... | 12-11-2012 @ 09:29 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Just some light cardio and stretching this morning.. Working up to openers and probably second attempts also tonight, on the wind down now. | ||
| IainKendrick | | ... | 12-11-2012 @ 11:09 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Look forward to seeing you in action thus weekend. Via yt off course. Last week looked pretty hard on paper so def interested how it pans out. I have certanly progressed to working harder a week out than I used to. | ||
| Adam_F | | ... | 12-11-2012 @ 11:25 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | IainKendrick said:Look forward to seeing you in action thus weekend. Via yt off course. Last week looked pretty hard on paper so def interested how it pans out. I have certanly progressed to working harder a week out than I used to. Thanks Iain. You are right last week was hard going - everything @9's with some higher reps..my predicted numbers are in the right place though, just got to do it on the platform now! Looking forward to re-couping this week! I will be asking the hotel in London for lots of ice to get some contrast work going  Best of luck to you too. | ||
| Adam_F | | ... | 12-11-2012 @ 19:28 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | openers/ second attempts Squat: 150, 170 185kg @8.5/9 195kg @9/9.5 Bench: 115kg 125kg @8/8.5 135kg @9/9.5 Deadlift: 210kg 230kg @8.5 And that was that. Still feeling the effects from last week lol...all of these weights leave me with a dilemma - just need to think about the openers really - the ones here were comfortable so a good starter for 10.. Was beat by the deadlift, so stopped at the comfortable 230.. | ||
| Adam_F | | west mids regional | 18-11-2012 @ 21:31 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | Pretty successful day - went 8/9 and pb'd all 3 lifts and total pb, even won my cat to boot. Totalled 587.5kg. Will get the vids and proper write up later or tomorrow! Got a 30th birthday to celebrate. | ||
| IainKendrick | | ... | 19-11-2012 @ 08:20 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Well done pal. Excellent work. Youll have to coach me online now  That looks like a Brits qualifying total too me? | ||
| Adam_F | | ... | 19-11-2012 @ 08:44 |
conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | IainKendrick said:Well done pal. Excellent work. Youll have to coach me online now That looks like a Brits qualifying total too me? LOL I think you manage quite well by yourself  It is indeed - I think it was 572.5 actually - Really pleased with yesterday, things didn't feel great in the warm-ups or early lifts, but managed to work a total! | ||
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