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TannhauserIcon...05-09-2010 @ 12:56 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Sunday

My pec is giving me some grief, so I'm laying off bench for a little while. I'm sticking with a 5-3-1 program on beltless squats to try to build up back and core strength. The poundages are modest, but I think they may help in the long run.Did some wide grip chins today and was amazed that I could do any at all.

Beltless squats

70 X 5
70 X 4
120 X 2
145 X 5
155 X 5
165 X 5
100 X 9
100 X 9
100 X 9

Wide grip chins - bodyweight

5,4,4,4,4
mikeypIcon...05-09-2010 @ 14:25 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Nice work recently Tan, will watch your progress on 5 3 1Wink
TannhauserIcon...08-09-2010 @ 18:52 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
mikeyp said:Nice work recently Tan, will watch your progress on 5 3 1Wink


I note you're also doing 5-3-1 on beltless squats. I've got my eye on you too.Happy

Wednesday

Wednesday is cook-your-own-tea night, on which Mrs Tannhauser takes a well-earned break. Unfortunately, I have discovered that there is no rice in the house, turning my spicy pork mince into spicy pork soup.

Anyway, tonight was fairly painless, and the beltless squats have settled into a nice groove. I'm resting the damaged pec for another session, then I'll start a 5-3-1 bench press routine. My grip has got a bit stronger on bent over rows, as it ought to have done from all the fat gripz work.

Beltless squats

70 X 5
120 X 4
155 X 3
165 X 3
175 X 5
100 X 8
100 X 8
100 X 8
100 X 8

Bent over rows

70 X 10
100 X 7
110 X 5
110 X 4

Faqtgripz assisted chins

50kg X 6,5,5
IainKendrickIcon...08-09-2010 @ 20:03 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Deadlifts looking good. But David loyd .. ooohhh ... look at you Mr Fancy pants!
TannhauserIcon...08-09-2010 @ 20:23 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
IainKendrick said:Deadlifts looking good. But David loyd .. ooohhh ... look at you Mr Fancy pants!


Just a one-off, baby.Wink
TannhauserIcon...11-09-2010 @ 13:11 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Saturday

I was really up for deadlifts this morning. 250 kg with straps is 5kg off my best without straps, but it's good progress. I think I would have struggled to get more.

Back to bench press today. I'm trying a 5-3-1 as it should avoid high poundages. Infact, I did five sets with well under 50% of my estimated max. Pec still hurting. 125 X 9 is pants.

Deadlifts

70 X 5
120 X 3
150 X 2
170 X 2
180 X 1
200 X 1
210 X 1
220 X 1
230 X 1
240 X 1 [straps]
250 X 1 [straps]
220 X 3

Stiff-legged deadlifts

170 X 5
170 X 5

Bench press

70 X 5
70 X 4
100 X 3
110 X 5
115 X 5
125 X 9
75 X 10
75 X 10
75 X 10
75 X 10
75 X 10
TannhauserIcon...11-09-2010 @ 13:13 
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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: 11.09.2010 @ 13:13 PM by Tannhauser
Video of 250. It's come out pretty dark, the 10s on each end are hidden, but they are there. Happy

PompyIcon...11-09-2010 @ 14:02 
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My opinions have run their course
Member 694, 3112 posts
good technique on that 250 mate, easy
LurkioIcon...11-09-2010 @ 16:42 
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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
Nice pull mate
TannhauserIcon...14-09-2010 @ 17:43 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Thanks gentlemen.

Tuesday, 5-3-1 program

Decided to up the weight on the light squats for reps. And, er, drop some reps. Even six reps seems like a lot, though.

I found the high reps on close grip bench surprisingly hard.

Also, this just in: I possess more chins than I can perform.

Beltless squats

70 X 5
120 X 3
145 X 5
165 X 3
185 X 2
120 X 6
120 X 6
120 X 6
120 X 6

Chins

5,5,4,4,4,3

Bench Press

115 X 3
120 X 3
130 X 8

Close grip bench press with little girly weights ]

70 X 10
70 X 10
70 X 10
70 X 10
70 X 10
TannhauserIcon...17-09-2010 @ 20:24 
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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

My bas***d pec is still playing up. I'm going to have to give up benching for a while - maybe do some overhead press instead. 142.5 X 5 is decidedly mediocre.

Squats were OK. My legs have got bigger since I started these low weight squats.

Mrs. T is back tonight - hooray.

Beltless Squats

70 X 5
100 X 3
147.5 X 5
157.5 X 5
167.5 X 5
120 X 6
120 x 6
120 X 6
120 X 6

Bench press

70 x 5
70 X 4
115 X 5
130 X 3
142.5 X 5

Close-grip girly weight bench press

70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
TannhauserIcon...21-09-2010 @ 18:53 
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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

Excellent. Very pleased with 240 X 3. It's a big step up for me, though I could never have done it without straps. I really need a decent bar. Not much time to do anything else as I have to work tonight (I'm a part-time prostitute).

My chest is f**ked, so no benching at all for me until its rested. Push press instead.

Deadlifts

70 X 4
70 X 4
120 X 3
150 X 2
180 X 2
200 X 1
210 X 1
220 X 1
230 X 1
240 X 3 (straps, reps PB)
245 X 1 (straps)

Stiff-legged deadlifts

170 X 6
170 X 5

Push press

50 X 5
70 X 3
80 X 2
100 X 2
100 X 2
100 X 2
100 X 2
EDCLARKEIcon...21-09-2010 @ 18:57 
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not particularly well educated
Member 85, 10997 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
very nice deadlifting ,wish i could rep that sort of weight!
TannhauserIcon...21-09-2010 @ 19:49 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
EDCLARKE said:very nice deadlifting ,wish i could rep that sort of weight!


Says the man who is deadlifting 2.75 times his own bodyweight!
LurkioIcon...21-09-2010 @ 19:58 
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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
Great PB mate, well done.

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