New journal
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| Wiegieboard |  | ... | 16-11-2010 @ 20:09 |
 as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Look at that big f**king deadlift. 250! | ||
| likesadeadkf | | Bench | 18-11-2010 @ 14:34 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Post Edited: 18.11.2010 @ 14:36 PM by likesadeadkf Wasnt sure whether i was going to bench or not tonight as my left shoulder felt a little funny after mondays benching.Close grip bench bar x loads 40kgs x 10 60kgs x 8 80kgs x 2 x 10 Added doubled red bands + Paused Bar+bands x 5 40kgs+bands x 3 60kgs+bands x 3 x 3 Pullups Bodyweight x 2 x 5 Bwt+15kgs x 3 Bwt+30kgs x 2 Bwt+45kgs x F Bwt+30kgs x 2 Bwt x 10 Then went on to do some stuff with bands for shoudlers. High rep raises and roatator cuff movements. Im going to takke monday off from benching as i think its about time for a deload. A nice quick session | ||
| SuperSteel101 | | ... | 18-11-2010 @ 18:38 |
 over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | From memory I think you also did a set of 40 kgs + doubled red bands for 11 or 12 reps at the end of all the band stuff. The 45 kgs pull up was painfully close, you'll get it soon. A pull up with a total weight of around 140 kgs is no joke! | ||
| likesadeadkf | | Deadlifts | 20-11-2010 @ 15:15 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Post Edited: 20.11.2010 @ 15:16 PM by likesadeadkf Continued my plan for the deficit deadliftsDeadlifts 70kgs x 2 x 10 120kgs x 5 Deficit Deadlifts (25kg and 10kg plate) 120kgs x 3 170kgs x 3 200kgs x 5 sets of 3 reps (belt on) Stiff Leg deadlifts 120kgs x 3 x 5 EZ bar curls 40kgs x 3 x 10 The deadlifts felt pretty comfortable again this week but am going to drop down to 3 sets next week for 3 reps on 210kgs. Hopefully work up to 230kgs for at least one triple. DId some light stiff legs and then messed about with some easy curls. Did these lowering the bar very slowly after each rep | ||
| ChrisBarr | | ... | 20-11-2010 @ 17:25 |
 Member 1543, 288 posts SQ 175, BP 115, DL 210500.0 kgs @ 92.5kgs UnEq | likesadeadkf said:Continued my plan for the deficit deadlifts EZ bar curls 40kgs x 3 x 10 Swole Patrol right there? Good session. I have nightmares about deadlifting like that! | ||
| likesadeadkf | | ... | 20-11-2010 @ 18:36 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | ChrisBarr said: Swole Patrol right there? Good session. I have nightmares about deadlifting like that! Haha of course!! Burger king afterwards to max my pump! | ||
| likesadeadkf | | Squats | 23-11-2010 @ 22:30 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Post Edited: 23.11.2010 @ 23:27 PM by likesadeadkf Had been styck in the flat all day today working on my research project and left it till the last minute to train and went in myself. Couldnt really be bothered by this point but felt a million times better afterwards.Beltless Squats Bar x loads 40kgs x 2sets of alot 60kgs x 5 80kgs x 5 100kgs x 5 120kgs x 3 130kgs x 3 (Loudly farted the last rep up  )140kgs x 3 150kgs x 3 PB 120kgs x 3 sets of 3 Banded and very light shoulder stuff to finish Was pretty happy with how the 150kgs felt. Could probably manage a fair bit more weight on for a triple beltless. On the last few sets on 120kgs i went as deep as i could. Wasnt concentrating on the second rep on one of the sets and struggled a little out of the bottom of the squat. After this i concentrated on keeping my core as tight as possible especially out of the hole and they felt brilliant. Think its something i need to think about more often. Also messed about with some front squats while i was warming up too. | ||
| SuperSteel101 | | ... | 23-11-2010 @ 22:33 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Looks like a good session dude, beltless PB! | ||
| likesadeadkf | | ... | 23-11-2010 @ 23:26 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Suppose it is really. Reckon thers at least another 10kgs on a triple though. | ||
| SuperSteel101 | | ... | 23-11-2010 @ 23:34 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | likesadeadkf said:Suppose it is really. Reckon thers at least another 10kgs on a triple though. Yeah you probably only get about 10 kgs out of a belt and I recon you would probably triple 170 in one given you're squatting 185 so 160 x 3 beltless sounds about right. | ||
| likesadeadkf | | Bench | 25-11-2010 @ 17:14 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | This needed to be a quick one today. I started off with military press since steel slept in and couldnt get a decent spot on bench. Military Press (cleaned these reps aswell for the first) Bar x loads 40kgs x 10 60kgs x 5 70kgs x 1 70kgs x 3 60kgs x 8 60kgs x 8 60kgs x 6 Bench Press 40kgs x 5 60kgs x 5 80kgs x 5 (close grip) 100kgs x 3 Added doubled red bands 40kgs x 8 60kgs x 5 60kgs x 5 60kgs x 5 Pullups Probably did around 30 pullups i between my sets just at bodyweight. Nice session and in and out in about an hour and 15. Also bought a pullup bar today so gonna be throwing these in i think. Might start doing 100 throughout the day just cos. Planning on doing 70 tonight to get todays worth. | ||
| SuperSteel101 | | ... | 25-11-2010 @ 17:32 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | likesadeadkf said:This needed to be a quick one today. I started off with military press since steel slept in and couldnt get a decent spot on bench. It was my bodys way of protecting me against the cold!  | ||
| likesadeadkf | | Deadlifts | 27-11-2010 @ 21:12 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Carrying on with the deficits. Went to the palace again this week. Deficit Deadlifts (standing on 25kg+10kg plate) 70kgs x 5 70kgs x 5 120kgs x 5 170kgs x 3 (added the belt) 190kgs x 2 210kgs x 3 210kgs x 3 210kgs x 3 Barbell Rows 50kgs x 10 100kgs x 10 100kgs x 12 100kgs x 8 EZ Bar curls 40kgs x 10 40kgs x 10 40kgs x 10 The deficits felt alright again today. Second set i had to reset the bar as it jumped to the right after the second rep. This meant the third rep was more of a grinder than it should have been. Third set all went well and should hopefully be able to get the 220kgs for 3 sets next week. | ||
| Wiegieboard | | ... | 29-11-2010 @ 13:28 |
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Your deficits are beastly man. Really nice work! | ||
| likesadeadkf | | Bench | 29-11-2010 @ 18:01 |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Went in with steel in the afternoon and was planning a not too hard 100kgs for 5x5 but all of the warmups felt great so decided to go for something big. Bench Bar x loads 40kgs x 10 60kgs x 5 80kgs x 3 100kgs x 1 115kgs x 1 130kgs x 1 PB!! 100kgs x 5 100kgs x 5 100kgs x 5 Military Press Bar x a few 40kgs x 5 60kgs x 5 60kgs x 5 60kgs x 5 After the bench and military press i went upstairs and did some light pulldowns and seated rows. Nothing worth mentioning. Chuffed with the 130kgs and steel was ridiculousy close on the 160kgs. | ||
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