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Live forever or die in the attempt

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Adam_FIcon...27-12-2012 @ 19:23 
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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		thanks kind sir! things are moving well at the minute, big things due come Feb 3rd! Grin
JohnGymIcon...27-12-2012 @ 19:27 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq		Adam, I don't understand your annotations.

What does [x4@9 mean]?
Adam_FIcon...27-12-2012 @ 19:37 
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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
JohnGym said:Adam, I don't understand your annotations.

What does [x4@9 mean]?


lol you aren't the only one, so dont worry Happy

the example above is [reps / RPE scale] - in that case, 4 reps at an RPE of 9 (tough final rep, one more in the tank).

basically, that is the aim for the top set of the day - so however much it takes to get there, I then do a drop off set where I take a certain % off the top set and keep working until I hit that same RPE to try and get the volume in.

Make sense?

Grin
JohnGymIcon...27-12-2012 @ 19:39 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Adam_F said:
lol you aren't the only one, so dont worry Happy
the example above is [reps / RPE scale] - in that case, 4 reps at an RPE of 9 (tough final rep, one more in the tank).
basically, that is the aim for the top set of the day - so however much it takes to get there, I then do a drop off set where I take a certain % off the top set and keep working until I hit that same RPE to try and get the volume in.
Make sense?
Grin


As clear as mud Happy
Adam_FIcon...27-12-2012 @ 19:51 
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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		http://www.dyeremergency.co.uk/blog/wp-content/uploads/2012/06...

GOOD. Now get out of my log and leave me to ramble alone...no-one comments in my log!

Grin







(apart from Faz)
JohnGymIcon...27-12-2012 @ 19:53 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq		Haha! Nobody comments because we don't understand it.

Expect that to change now. Grin
Adam_FIconend of a good week!28-12-2012 @ 14:47 
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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		Felt a little tired going into this one...to be expected after my PBs in both squat and deadlift this week! none-the-less I was raring to go!

Pin press[x3 @9]:
115kg @8
125kg @9
117.5kg @8.5
117.5kg @9
110kg @8 (just some extra practice)

Floor press[x3 @9]:
110kg @8
120kg @9
115kg @8.5
115kg @9

MP[x6 @9]:
70kg @8.5
72.5kg @9
65kg @8/8.5
65kg @9

Pretty damn good! felt much better once I got moving...always find it tough adding MP back in after long absences! still managed to keep them strict, feet together, no leg drive etc
Adam_FIconsport form week - day 131-12-2012 @ 10:21 
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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		trained early this morning - trying to catch a delivery from UPS - 2 birds, 1 stone and all that...only for the delivery to be cancelled. RAGE. anyway...work:

Squat+Av. bands[x3 @8.5]:
70kg @7
100kg @7.5/8
120kg @8
140kg @8.5/9

2ct bench[x3 @8.5]:
100kg @7.5
110kg @8
115kg @8.5

rev.band pull[x3 @8.5]:
170kg @7
200kg @7.5/8
230kg @9

Overall, not too bad once I got moving (for 8.30am Happy) - not a fan of banded squats, they pull the line all over the place, guess they just take some practice? anyway, got the weight moving nicely..

back was still feeling it slightly from pulling a pb a couple of days ago, 230 was probably more of a 9 than 8.5 - although I only used light bands and had them fully deloading below the knee
Adam_FIconday 2....02-01-2013 @ 18:43 
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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		yuk. back to work today, not cool...i need to win the lottery!! anyway, back to the graft...building to Friday!

Touch and Go[x3 @8.5]:
100kg @7.5
115kg @8
125kg @8.5

GM[x5 @9]:
90kg @7.5
120kg @8

MP[x6 @9]:
60kg @7.5/8
70kg @8.5/9

GPP:
KB row - 40kgx10; face pulls x10; ab wheel x10;
x3 rotations

Done. Left the GMs there as my lower back was sore from Monday, weight was easy though..
Adam_FIcon...03-01-2013 @ 19:46 
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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		Cardio this morning - 30 mins steady state, 15 mins stretching/ foam rolling.

really neglected my extra sessions since being ill, time to get them back in the mix!
FazcIcon...03-01-2013 @ 19:55 
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Sports an extremely muscular arse.
Member 38, 6253 posts
I'm on that online lottery, and it's f**ked up because if you win no matter what amount you get an email that says basically...

YOU'VE WON THE LOTTERY

It doesn't tell you how much! So you have to frantically log in to see what you got. I've gotten a tenner a few times lol.

(Good lifting)
Adam_FIcon...03-01-2013 @ 20:00 
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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

I had to re-read a couple of my last posts, wondering what the f**k you were on about! haha

I hate when they do that - YOUVE WON! 2.70 Happy
Adam_FIcon...04-01-2013 @ 16:33 
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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		http://www.brobible.com/files/uploads/made/files/uploads/image...

This quite accurately describes my feelings at this very moment - to say things did not go to plan would be an understatement. Anyway, on with the results:

Squat w/belt[x1 @10]:
180kg @8
195kg @9/9.5
205kg @10 (borderline depth)

Bench[x1 @10]:
120kg @8
130kg @9
135kg @10

Deadlift w/belt[x1 @10]:
230kg @8.5
250kg @10 (pretty much a SLDL)

Everything just felt off really - no energy or drive - did a fair bit of travelling today, early doors - trained much earlier than normal...idk, just one of those days I guess - at least I got the squat PB (just).

I even failed the 250 once, probably should have given up there - but was pig-headed and made sure I pulled it anyway.

Adam_FIconBack to the grind07-01-2013 @ 11:46 
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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		ugh early mornings...still, better to get back into the routine I guess!

15 mins s/s cardio

rows 3x10
face pulls 3x10
ext rotations 3x8

10 intervals - 30 on/off
15 mins foam roll/ stretch

squattttzzzzzzzz later.
FazcIcon...07-01-2013 @ 11:53 
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Sports an extremely muscular arse.
Member 38, 6253 posts
I would have passed it lol

What kind of numbers were you expecting? Or just expecting them to be easier?

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