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TannhauserIcon...15-08-2010 @ 11:58 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
I need to catch up on my journal.

Tuesday - ish

I've only got a vague memory of this workout. I remember I was in a helicopter, and a man with extraordinary living shoes gave me some plasticine. No, hang on, that was a dream.

Squats - beltless

I definitely did some. They were much more difficult than I anticipated.

I think I started at 150 X 2, then did 160 X 2, 170 X 2 and ended at 180 X 2. Legs went very crampy even on the first sets.

Bench Press

I did some of these too. Worked my way up to 150 X 3, which I was happy with.

Paused speed bench press

Pretty sure this was 4-5 sets of 120 X 3. They weren't very speedy.

Fat Gripz cable rows

Quite a few sets.
TannhauserIcon...15-08-2010 @ 12:04 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Friday

I trained with my mate at a David Lloyd Centre, which was an interesting experience. Plenty of yummy mummies there. Squat racks etc weren't really the right height for me, making fronties much harder.

I think the numbers are right.

Push Press

70 X 5
70 X 5
80 X 3
90 X 2
95 X 2
100 X 2
105 X 2
110 X 1

Front squats

70 X 5
100 X 4
120 X 2
130 X 2
140 X 2
145 X 2
150 X 2
155 X 1

Fat Gripz pulldowns

Quite a few sets, then handed over to matey. At the weight I was using, he couldn't tell any difference between the gripz and the regular bar. This shows me how weak my grip is, because he is (a) by no means a serious weight trainer and (b) a homosexual.
TannhauserIcon...15-08-2010 @ 12:10 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Post Edited: 15.08.2010 @ 12:10 PM by Tannhauser
Sunday

Not bad. I went the route of one all-out set in each exercise, which I rather like. 210 X 6 on deads was the killer for me. Some way off my best, but an improvement.

120 X 8 on close grips is good for me - it might be approaching a PB for reps.

Deadlifts

70 X 5
70 X 5
120 X 3
150 X 2
180 X 2
210 X 1
220 X 3
225 X 2
230 X 1
210 X 6 (see vid.)

Close grip bench press

70 X 5
70 X 5
100 X 3
120 X 8
120 X 4
120 X 3

Assisted pull-ups on machine (FatGripz)

Ah ha ha ha ha ha. No honestly, they were laughable. I had so much assistance on these I was probably only lifting my shoes up and down. I still enjoyed them, though.

5 sets of an indeterminate number.

Video

LurkioIcon...15-08-2010 @ 13:57 
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as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq
Looking very strong mate, good work.Happy
TannhauserIcon...18-08-2010 @ 21:52 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Post Edited: 18.08.2010 @ 21:53 PM by Tannhauser
Thanks Malc.

Wednesday

Time for a bit of structure. I'll try a 5-3-1 program and see how it works out. As usual,the poundages start off very conservatively. Nevertheless, I don't know what's up with me and squats at the moment. These weights ought to be easy, but I found it really tough.

Then a few fatgripz pull-ups.Once again,amazingly bad at these.

Beltless squats

70 X 5
100 X 3
120 X 2
145 X 5
150 X 5
160 X 5

100 X 8
100 x 8
100 X 8

Assisted pull ups with fatgripz

50-55kg X 5, 5 sets
FinchIcon...18-08-2010 @ 22:34 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
Liking the way the camera shakes every time the bar is grounded!Happy
IrishMarcIcon...19-08-2010 @ 00:38 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
Deadlift technique is looking solid.
TannhauserIcon...22-08-2010 @ 12:43 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Post Edited: 22.08.2010 @ 12:43 PM by Tannhauser
Thanks guys.

Sunday

Those squats from last session just killed my legs. I had worst DOMS than Maltese Premier Dom Mintoff on a trip to Castle Domington. Or something like that. I can't understand it, given the modest nature of the workout. Maybe it was sitting around.

Anyway, the 5-3-1 turned out to be the world's most quickly abandoned program. Today I was due to do 195 for my top weight for reps. I just didn't fancy it: in theory, that should be around 9 reps for me, which is endurance athlete territory as far as I'm concerned.

Bit of a meh session. Grip wasn't there today for the 220 and 230, though I think I had more reps in me. Almost got 7 on the bench press, which is OK.

Deadlifts

70 X 5
70 X 4
120 X 3
150 X 2
180 X 2
200 X 2
210 X 1
220 X 3
230 X 1

Stiff legged deadlifts

150 X 7
150 X 6
150 X 6

Bench Press

70 X 5
70 X 5
100 X 3
100 X 3
120 X 3
140 X 6

Paused bench

120 X 3
120 X 3
120 X 3
120 X 3
120 X 3

Fat Gripz assisted chins

50-60kg removed Unhappy 5 sets of 4-8 reps
nicoIcon...23-08-2010 @ 09:05 
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just smoked Ed and Neil - EAT MY GOAL
Member 120, 1582 posts
Even for you, that was a pretty short run of 5/3/1Happy
TannhauserIcon...25-08-2010 @ 17:44 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
nico said:Even for you, that was a pretty short run of 5/3/1Happy


Whaddya mean? You calling me a routine whore? Just for that, I did the 'threes' today.

Wednesday


Nothing to write home about. At least my legs didn't cramp up today.I have got marginally better at rowing with the fat gripz. I look forward to the day when I can row 70 kg with them. Happy

Beltless squats

70 X 5
70 X 4
120 X 2
150 X 3
160 X 3
170 X 3
100 X 8
100 X 8
100 X 8

Close grip bench press

70 X 5
70 X 5
100 X 4
120 X 5
125 X 5
130 X 4

FatGripz bent over rows

50 X 8
55 X 6
55 X 6
55 X 5
55 X 4
TannhauserIcon...27-08-2010 @ 16:15 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Friday

Deadlifts were OK today. I couldn't quite lock the fourth rep out on 220 as my grip was going, but I'm claiming it anyway. Bench wasn't good: one of those days where one could make a cup of tea waiting for the bar to get down to my chest, then zero punch on the way up. Fatgripz rows reach the dizzying heights of 60kg. Well,I couldn't even hold the bar with 50kg when I started, so it's progress.

Deadlifts
70 X 5
70 X 4
120 X 2
120 X 2
150 X 2
180 X 2
200 X 2
210 X 1
220 X 4

Stiff legged deadlifts

155 X 6
155 X 6
155 X 6

Bench Press

70 X 5
70 X 5
110 X 5
110 X 4
140 X 4
140 X 3
140 X 3
140 x 3

Fatgripz rows

60 X 4
60 X 3
50 X 6
50 X 5
TannhauserIcon...31-08-2010 @ 16:15 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Tuesday

I have no comments to make other than that there has been a recent trend for playing music more quietly in the gym. I approve.


Beltless squats

70 X 5
100 X 4
140 X 5
160 X 3
180 X 2
100 X 8
100 X 8
100 X 8

Close grip bench press

70 X 5
70 X 5
100 X 4
120 X 5
120 X 5
120 X 5
120 X 5

Fat gripz assisted chins

5 sets, going up to 45kg assistance.
bulkaholicIcon...02-09-2010 @ 22:01 
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Member 762, 79 posts
SQ 200, BP 135, DL 250
585.0 kgs @ 106kgs UnEq
Cliff long time no see.

Thanks to your gym turning down the music we now have loads of the ex members over here doing bicep curls in the squat rack! Can you ask owner to turn the "tunes" back up and invite them back innitGrin

Good to see you still getting under the bar.

Shame you train so early as would be good to find somebody to train with local.
TannhauserIcon...03-09-2010 @ 20:37 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Hiya, I've still got your NoseTork!!!

My training took a bit of a nosedive since last year, but I'm s-l-o-w-l-y recovering. How is yours going?
TannhauserIcon...03-09-2010 @ 20:46 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Post Edited: 03.09.2010 @ 20:46 PM by Tannhauser
Friday

Not bad. I fancied a change on deadlifts and used straps for once. It makes such a difference for me. I don't know if I've ever doubled 240 before. I felt good for about 250 with straps.

Bench was a bit s**t. I don't seem to be going anywhere with it at the moment.

Tried fatgripz on DB rows. See poundages for hilarity. Happy

Deadlifts

70 X 5
120 X 4
150 X 2
180 X 2
200 X 1
210 x 1
220 X 1
230 X 3 (straps)
240 X 2 (straps)

Stiff legged deadlifts

160 X 6
160 X 6

Bench Press

70 X 5
70 X 4
110 X 4
120 X 3
140 X 4
145 X 2
150 X 2

Paused bench press - 3 second pauses

120 X 3
120 X 3
120 X 3

FatGripz one arm rows

25 X 4 (4-5 sets)

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