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Adam_FIcon...08-12-2012 @ 15:19 
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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
like this:



ugh. cold sweat just thinking about last night! haha
FazcIcon...08-12-2012 @ 15:24 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Right thanks for that bro, that's what Shane showed me Hixxy doing as well, Seems most people seem to do them like that when going heavy. I'll try them again tomorrow with Fronts.

Cheers!
deleted2_20210523Icon...08-12-2012 @ 20:12 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
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Adam_FIcon...08-12-2012 @ 22:01 
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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
You know it kirky ! they put hairs on your chest. More scheduled for this week too!
Adam_FIcon...10-12-2012 @ 08:22 
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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
early morning one..

20 mins light cardio
prehab - face pulls, rows, ext. rotations 3x10
leg raises - 3x10

More later..
mrbeigeIcon...10-12-2012 @ 10:00 
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I was being a spaz!
Member 2961, 1580 posts
SQ 195, BP 120, DL 255
570.0 kgs @ 93kgs UnEq
Nice work going on in here. Couple of questions; what do the .5s mean, and what's up with the knee?
Adam_FIcon...10-12-2012 @ 10:16 
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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
mrbeige said:Nice work going on in here. Couple of questions; what do the .5s mean, and what's up with the knee?


Thanks - nice to have a new face pop in!

the .5 - I guess you mean 7.5 etc?

well, I work on a scale as follows:

7 - speed rep (if max force applied)
8 - couple of reps in the tank
9 - tough last rep, but 1 more if needed
10 - all out max

so the 9.5 for example, would be very near max but not an absolute grinder. Does that explain it?

And as for the knee, I developed tendonitis (well I guess that) about 13-14 months ago and stopped squatting until aug this year..but it still isnt right, but I can manage it with ice, stretching etc
mrbeigeIcon...10-12-2012 @ 11:12 
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I was being a spaz!
Member 2961, 1580 posts
SQ 195, BP 120, DL 255
570.0 kgs @ 93kgs UnEq
Adam_F said:
Thanks - nice to have a new face pop in!
the .5 - I guess you mean 7.5 etc?
well, I work on a scale as follows:
7 - speed rep (if max force applied)
8 - couple of reps in the tank
9 - tough last rep, but 1 more if needed
10 - all out max
so the 9.5 for example, would be very near max but not an absolute grinder. Does that explain it?
And as for the knee, I developed tendonitis (well I guess that) about 13-14 months ago and stopped squatting until aug this year..but it still isnt right, but I can manage it with ice, stretching etc


Ahh right. Makes sense. It's a good way to report how you did. I've used the ABC method before to determine if the weight goes up, stay the same or down for the next session.

I also have patella tendinitis in my right knee. Had 3 months off this year off to recover for it, but after a fairly steady, build up it came back after PBing my squat. Pissed me right off, but I'm now just managing it the same as you with ice, stretching and foam rolling.
Adam_FIcon...10-12-2012 @ 11:29 
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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
Post Edited: 10.12.2012 @ 11:30 AM by Adam_F
It is very frustrating - mine has sort of surfaced, but it is the quad tendon now..so slightly different. I am going back to see a surgeon with the hope of getting referred to a physio with some knowledge of squats!!

I doubt it needs surgery but have to go through the process etc. The last physio didn't even grasp squats properly Unhappy
mrbeigeIcon...10-12-2012 @ 13:05 
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I was being a spaz!
Member 2961, 1580 posts
SQ 195, BP 120, DL 255
570.0 kgs @ 93kgs UnEq
Adam_F said:It is very frustrating - mine has sort of surfaced, but it is the quad tendon now..so slightly different. I am going back to see a surgeon with the hope of getting referred to a physio with some knowledge of squats!!

I doubt it needs surgery but have to go through the process etc. The last physio didn't even grasp squats properly Unhappy


Got some good rehab exercises to do off my physio. Single leg 30deg incline squats 3x12 and glute bridges. The former is to strengthen the vastus medialus and the second to improve glute activation, as they are the normal causes. I have recently started using a patella strap as well.

You need a proper sports physio really. You should be able to get referred to one.
Adam_FIconweek 17 - day 110-12-2012 @ 19:09 
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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 - same sort of guff I have been doing - working well for the original problem...not so much this one Unhappy

Squats[x3 @9]:
140kg @7.5
155kg @8
165kg @9/9.5
150kg @8.5, 9

POR Bench[x3 @9]:
110kg @8
117kg @9
105kg @8
107kg @8.5

POR floor press[x6 @9]:
90kg @7.5
105kg @8.5/9
105kg @9
95kg @8.5/9

Ab roll outs - 3x12

Knee wasn't feeling too fresh today for whatever reason...weird. Anyway, got moving and things improved but my line was never quite there in the end..just an off day.

Bench was very solid, perhaps made too big a jump - but none of the top sets were in danger of missing the @9 as called for. Things are moving well.
Adam_FIconCardio..ugh11-12-2012 @ 08:05 
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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
30 mins treadmill

10-15 mins s/s walking
intervals of 30 on, 45 off - varying speeds, approx 15

stretching, foam roll.
Adam_FIcon...12-12-2012 @ 18:38 
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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: 12.12.2012 @ 19:55 PM by Adam_F
2ct bench[x3 @9]:
107kg @7.5/8
115kg @8
120g@9/9.5
110kg @8

Deadlift[x3 @9]:
170kg @7.5
190kg @8
210kg @9
190kg @8,5

Db press[x6 @9]:
35kg @7.5
45kg @8
45kg @8.5
45kg @9

Lunges[x5 @9]:
70kg @8
70kg kg@8
90kg @8.5

Everything was excellent tonight bar the deadlifts...i need to get more volume in there i think...belt less work is killing me.

Just ran out of time - long journey home and a birthday meal tonight quick sharp. Knee felt good on the lunges..just really need to concentrate on form
Adam_FIconGPP13-12-2012 @ 16:37 
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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
cardio bits..

rows, pulldowns, face pulls and ext. rotations.
Adam_FIcon...14-12-2012 @ 13:36 
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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[x3 @9]:
120kg @7.5
140kg @8/8.5
150kg @9
135kg @8
135kg @8.5/9

Pin press[x3 @9]:
110kg @7.5
120kg 8/8.5
125kg @9/9.5
115kg @8
117.5kg @9

Pendlay row[x6 @9]:
70kg @7.5
85kg @8.5
85kg @8.5/9
70kg @8.5

Squats loved pretty well today - video to follow of those...knee is feeling much more stable, concentrating so much on tech is effecting my weight a little, but rather that than the alternative!

BW sitting around 100-101kg at the min.

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