The Assassin
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| littlegirlbunny |  | ... | 09-06-2007 @ 18:42 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | Bet your shoulders will be sore tommorow after that! Such fun learning new stuff  | ||
| Rick | | ... | 09-06-2007 @ 21:49 |
 I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Could be, but I'm guessing I'm more likely to be sore in the core. I comfortably do 2/3 of that in each hand for similar rep ranges on DBs seated, so I don't think it's my shoulders it's taxing. Of course I may be wrong  . | ||
| Rick | | ... | 10-06-2007 @ 13:17 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | If you're wondering where your ab doms are, I've got them. All of them . | ||
| Rick | | ... | 11-06-2007 @ 21:59 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Monday 11th June Starting tokar's 3x5 pattern, running Mondays and Fridays. Squat 60x5x2 100x5 120x3x5 Good Morning 60x8 70x8 80x8 90x8 (PB, I think. Easy.) All very nice. Squats fairly comfy considering how long it is since I did any work on them, and my ab doms did not interfere. GMs also good, though the incredible heat in the gym was making my feet swell up painfully (for the bad one) in my oly shoes  .Pleased with this. | ||
| Hayden | | ... | 11-06-2007 @ 22:01 |
 memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220552.5 kgs @ 123kgs UnEq | Nice one mate. Is the knee holding up ok? | ||
| Rick | | ... | 11-06-2007 @ 22:25 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Knees are fine, especially with the supports on. Foot's the real problem, my knees have always been a bit gimpy. | ||
| tokar | | ... | 11-06-2007 @ 22:39 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Good to see you running my system Rick! Is it 130 for doubles and 140 for singles to start? | ||
| Rick | | ... | 12-06-2007 @ 19:26 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Yup, and I'm looking forward to it . I'm intending to run it for 12 weeks, kicking into to Olly's routine after three more weeks of triples lightish. I'd like to get to 170 in the last week, so I'm thinking maybe singles at 140, 145, 150, 155, 160, then 165 170. But we might go straight to 150 in the second week if I feel less weak than usual . Obviously introducing a belt into all this may change matters somewhat too. | ||
| Rick | | ... | 13-06-2007 @ 22:36 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Wednesday 13th June, Sugden Coan bench, week 1. I'm just rerunning the last, successful, 12-week cycle 5kg heavier throughout. Should see me to 145-150 with any luck. Bench 20x8, 60x5, 80x3 (all paused), 100x10x2 (first reps paused). These should have been 97.5, but life's too short to load that toss. Close-grip Bench 85x10x2. Incline Bench 60x5, 80x10x2. All very nice and easy, though the unaccustomed volume made my triceps huge, pumped and throbbing. Partial Chins 3x5. Wide seated row stack x10x2. Narrow pulldowns 84x10x2. | ||
| Rob | | ... | 13-06-2007 @ 22:45 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Do you think you can add 5k to your bench whilst dieting to 115 kilos? | ||
| tokar | | ... | 13-06-2007 @ 22:54 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 145-150?! Don't mean to sound pessimistic, but how much did you get out the last Coan cycle? Not 12.5kg! | ||
| Rick | | ... | 13-06-2007 @ 23:01 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Post Edited: 13.06.2007 @ 23:13 PM Tokar - I put 10kg on my doubles and about 10kg on my single; I don't think I got all of it out because I was ill at the end. Probably won't do quite that well. I agree 150 is optimistic.As I said back before, especially with the targetted weight loss, I'd be happy with 140 at the end, which I should really have had already. But I think there's a reasonable shot at a little more. Especially so given that for the last two months of the three I'm off work and need do nothing but train and rest. To put it in perspective, you're looking for the same increase in bench that I am, in about the same timescale. I don't think it's entirely ridiculous. | ||
| Rick | | ... | 13-06-2007 @ 23:12 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Forgot to mention the amusement moment of the evening... newish chap to me: "Dude! You look just like those world's strongest man guys!" Sadly I fear I'm more of a Glenn Ross than a Jesse Marunde right now... | ||
| Rick | | ... | 15-06-2007 @ 22:56 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Friday 15th June Squat 60x5x2 100x5 120x2 130x2x3 Very pleased with these; fast, crisp, upright and light. Deadlift 60x8 100x3 140x1 160x3x3 Light triples to remind myself how to do the lift; they were not bad at all. It's the first time I've squatted and pulled the same night, or squatted twice in a week. I liked it. The first 8-rep warmup on deadlift left me dripping and with a massive low-back pump, though... | ||
| Rick | | ... | 16-06-2007 @ 19:13 |
I am a bench-only guy Member 3, 10040 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Saturday 16th June, Sugden Shoulders, Bench assistance, lats. Standing Press 20x8, 40x5, 65x3,3,4,3. These are hard still; I'm all over the place with them. Need to get solid. Bench 20x8, 60x5, 85x10x2. Very fast, as you'd hope. Partial Chins 3x5. Much better, despite my current lard content (high). Narrow seated row stack x10x2. Wide pulldowns 84x10x2. Stretch, out. Would y'all go to 70s on the press next week, or go lighter and try for solid repping? It's still not taxing my shoulders, obviously. | ||
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