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Adam_FIcon...31-10-2012 @ 19:28 
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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
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_FIcon...01-11-2012 @ 08:19 
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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

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_FIcon...02-11-2012 @ 19:24 
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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
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_FIcon...05-11-2012 @ 16:53 
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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
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_FIcon...06-11-2012 @ 10:46 
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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

30 mins s/s - av hr approx 140ish

Rows 4x10
Ext rotations 2x10
Landmines 3x6 @40kg
Hip thrusts 3x20

Calf stretch, quad stretch
Adam_FIcon...07-11-2012 @ 19:24 
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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 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_FIcon...08-11-2012 @ 08:16 
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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

rows - 4x10
chins - 3x8
face pulls/ ext rotations - 3x10
plank - +20kg x3 (max)
glute bridge - 4x15

Cardio - 35 mins
Adam_FIcon...09-11-2012 @ 15:52 
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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: 09.11.2012 @ 17:20 PM by Adam_F
week 12; day 3

Pin 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_FIcon...12-11-2012 @ 09:29 
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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
Just some light cardio and stretching this morning..

Working up to openers and probably second attempts also tonight, on the wind down now.
IainKendrickIcon...12-11-2012 @ 11:09 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 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_FIcon...12-11-2012 @ 11:25 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 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 Grin

Best of luck to you too.
Adam_FIcon...12-11-2012 @ 19:28 
Avatar
conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 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_FIconwest mids regional18-11-2012 @ 21:31 
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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
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.
IainKendrickIcon...19-11-2012 @ 08:20 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Well done pal. Excellent work. Youll have to coach me online now Wink

That looks like a Brits qualifying total too me?
Adam_FIcon...19-11-2012 @ 08:44 
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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:Well done pal. Excellent work. Youll have to coach me online now Wink

That looks like a Brits qualifying total too me?


LOL

I think you manage quite well by yourself Happy

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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