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FazcIcon...03-12-2012 @ 09:12 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Welcome back, hitting it hard and often I see!
Adam_FIcon...03-12-2012 @ 09:20 
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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
Is there any better way Faz? Happy

plan is 4 days per week - with GPP as and when really.

Mon - Bench
Tues - Squat main, deadlift accessory
Thurs - Press accessory
Fri - Deadlift main, squat accessory

There is a comp in Feb - west mids again, I will most likely be training up to and competing in that.
FazcIcon...03-12-2012 @ 09:25 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Sounds like a good plan.

By February I might be up for a raw comp too.
Adam_FIcon...03-12-2012 @ 10:08 
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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
cool beans - get on it son! GBPF 3rd Feb Grin
Adam_FIconBench, bench and lots of bench...03-12-2012 @ 18:48 
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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
2ct bench[x4 @9]:
105kg @8
110kg @9
105kg @8
105kg @9

POR bench[x4 @9]:
100kg @8
107kg @8.5
107kg @9
102kg @8.5/9

CG to 3 board[x8 @9]:
100kg @8
110kg @8.5
112kg @8.5/9
105kg @9

Roll outs - 4x10

f**k that was a lot of benching!! everything felt pretty good though...8 reps is TOO MANY haha

Also from now on, everything will be paused - unless specifically noted otherwise.
Adam_FIcon...04-12-2012 @ 18:51 
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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
bit of heat rub on the knee/ quad and away we go...

Squat[x4 @9]:
140kg @8
150kg @8.5/9
140kg @8.5
140kg @8.5/9

2ct Pull[x4 @9]:
160kg @8
180kg @9
170kg @8.5/9

RDL[x8 @9]:
120kg @7.5/8
140kg @9
130kg @8.5/9

Done! Squats were very smooth tonight, knee wasn't too bad - so very pleased overall ! Happy Bought some Romaleos after a chat with some mates, they are a smaller heel that my old style do-wins...and much more stable. win!

Deadlifts were hard graft after those squats, feeling good though - comfortably beat all my targeted top sets.
Adam_FIconGPP05-12-2012 @ 08:08 
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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
Lat pulldowns - 4x10
Seated row - 3x10
Ext.Rotation - 2x12
Face pulls - 3x8
Hanging leg raise - 3x8

Cardio - 12 intervals, 10 min walk.

Fin
FazcIcon...05-12-2012 @ 15:12 
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Sports an extremely muscular arse.
Member 38, 6253 posts
You are smashing them out lately aren't you!
Adam_FIcon...05-12-2012 @ 15:43 
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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
LOL !

Mike does his 4 day template - then asks to fit in GPP as and when...I normally try and do 2-3 mornings per week.

Helps having a membership at pure gym - 24 hour access Grin
Adam_FIconday 3..06-12-2012 @ 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
Pin press[x4 @9]:
110kg @8/8.5
115kg @9
107.5kg @8.5, 9

Floor press[x4 @9]:
105kg @8
112.5kg @9
105kg @8/8.5, 9

DB press[x8 @9]:
35kg @7.5/8
42.5kg @8/5, 9
35kg @8.5/9

Horrendous day at work - no food, meetings all day - should have pushed this to Saturday in hindsight. never mind - all done in 45 mins.
Adam_FIcon...07-12-2012 @ 20:19 
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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
2ct squat[x4 @9]:
120 @7.5
135 @8.5
140 @9
130 @9.5

Deadlift[x4 @9]:
170 @8
190 @8.5
200 @9
180 @9

Lunge[x6 @9]:
60 @7.5
70 @8
70 @8

Pretty solid end to the week! Was waiting for my training partner to turn up so squatted first...that killed my stamina after that. Lunges rape my knee - see how it feels tomorrow.
Adam_FIcon...08-12-2012 @ 15:08 
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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
down to 3 days next week:

Mon: squat, POR bench, POR floor press
Weds: 2ct bench, deadlift, db press, lunge
Fri: 2ct squat, pin press, pendlay row

My legs and glutes are the sorest they have been for months. god damn lunges!!
FazcIcon...08-12-2012 @ 15:11 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Word, nice graft.

Adam_F said:My legs and glutes are the sorest they have been for months. god damn lunges!!


Good call, I need to get on to them.
Adam_FIcon...08-12-2012 @ 15:13 
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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
safe.

they are the devils work. don't even need much weight Unhappy

I am going to try them more like a split squat so I can keep my shin vertical (or more-so)...knee isn't too bad at all today actually.
FazcIcon...08-12-2012 @ 15:14 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Are you shoving your front foot forward, or shifting your leg backwards to achieve the lunge?

I'm still confused as to all the different ways people are doing it!

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