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brownbearIcon10/9/1510-09-2015 @ 17:33 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Standing calf raises
40kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 10
80kg x 15
80kg x 12

Lying leg curls 3 second negatives
20 x 10
30 x 10
40 x 10
50 x 10
60 x 5
40 x 10
30 x 10

Leg extension 3 second negative
15 x 10
30 x 10
45 x 10
55 x 10
65 x 10
45 x 10
35 x 10

Safety bar squats
bar
70x5
110 x 3

150kg x 5
150kg x 5
150kg x 5

These were deep and this bar is tough

Single leg leg press slow and deep
50kg/side x 10
50kg/side x 10
50kg/side x 10

Back extension machine, but hamstring focus
10
10
10

Rev hyper
10
10
brownbearIcon12/9/1512-09-2015 @ 16:47 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
high bar squat
bar
40
60
80
100
120
140
160
adductor a bit sore, but this was easy

bench elbows n pecs a little bleugh
bar
40
60
80
100
120
130 - smooth

deadlift
60
100
140
180
belt
200
220
240 - smooth

lat pulldowns
3x15

db hammer curls
3x20

pushdown cables
30 per arm
24 per arm
24 per arm

calves
3x20
brownbearIcon13/913-09-2015 @ 16:34 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
high bar paused
105 8x3

Bench paused
70 8x3

Face pulls 2x20
brownbearIcon14/914-09-2015 @ 21:40 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
high bar squat
60
100
140
160
180
190

160x5
160x5
160x5

Bench
40
60
80
100
120
125

110x5
110x5
110x5

Deadlift
60
100

120x3
120x3
120x3
120x3
120x3
FazcIcon...15-09-2015 @ 10:52 
Avatar
Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Good numbers with your new jacked leanness. Eating more? Back to the heavy stuff now?
brownbearIcon...15-09-2015 @ 11:47 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Fazc said:Good numbers with your new jacked leanness. Eating more? Back to the heavy stuff now?


Hey brah, im just having a few more carbs now and hopefully put a bit of muscle on slowly and strength

Basically I cut from 116kg to 96kg and in all honesty, I haven't squatted, benched or deadlifted properly for nigh on 6 months.

I am a bit disappointed with the "testing numbers" but at the same time, i am out of practise with them and 20kg lighter. So I shouldn't really grumble. Also with now eating to gain versus drastic cut PLUS gaining efficiency, I'm hoping the numbers fly up?

Also Faz, have been watching your IG, looking good and lifts have peaked nicely on this block! good work
unit94Icon...15-09-2015 @ 12:52 
Avatar
what is everyone's fran time?
Member 3986, 9402 posts
SQ 300, BP 200, DL 360
860.0 kgs @ 133kgs UnEq
brownbear said:high bar squat
60
100
140
160
180
190

160x5
160x5
160x5

Bench
40
60
80
100
120
125

110x5
110x5
110x5

Deadlift
60
100

120x3
120x3
120x3
120x3
120x3


This looks promising
RodgerIcon...15-09-2015 @ 13:20 
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salad dodger *missing*
Member 1805, 10371 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 15.09.2015 @ 13:28 PM by Rodger
Out of interest Adam how come you dropped the big 3 lifts when you started the cut? Was it to go full Bodybuilder?

Still strong numbers even with the 20kg bw loss Cool
brownbearIcon...15-09-2015 @ 15:30 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Rodger said:Out of interest Adam how come you dropped the big 3 lifts when you started the cut? Was it to go full Bodybuilder?

Still strong numbers even with the 20kg bw loss Cool


it was basically bodybuilding. I don't know really to be honest, just felt like doing something different as opposed to watching the squat and bench fall through the floor lol

They will rise sharply Happy
brownbearIcon15/9/1515-09-2015 @ 15:32 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
High bar squat beltless
bar
60

100x3
100x3
100x3
100x3
100x3

Strict press
bar x 10
30 x 10
40 x 5

50x10
50x10
50x10

Stiff leg deadlift
60
100
140
180

190

170x5
170x5
170x5

Side raises
Lat pulldowns
Curls
Pressdowns
brownbearIcon...15-09-2015 @ 15:41 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
unit94 said:
This looks promising


the right direction for a nice bit of heavy lifting in the next few months
RobboIcon...15-09-2015 @ 15:56 
Avatar
When I have enough cash, I get a deep tissue.
Member 465, 10630 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
I'm 96kg and weak as piss. Numbers look good upon your return
brownbearIcon...15-09-2015 @ 16:08 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
Robbo said:I'm 96kg and weak as piss. Numbers look good upon your return


i doubt youre weak as piss robbo, but thanks !
brownbearIcon16/9/1516-09-2015 @ 15:23 
Avatar
Morrisons - rump - 7
Member 2206, 11725 posts
SQ 228, BP 150, DL 260
638.0 kgs @ 98kgs UnEq
paused squat belt less
Bar
60
90
110
130
150
160

150x3
150x3
150x3

Bench
Bar
40
60
80
100
120
127.5

117.5 x 3
117.5 x 3
117.5 x 3

Face pulls 4x20
FazcIcon...16-09-2015 @ 16:56 
Avatar
Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
brownbear said:
Hey brah, im just having a few more carbs now and hopefully put a bit of muscle on slowly and strength
Basically I cut from 116kg to 96kg and in all honesty, I haven't squatted, benched or deadlifted properly for nigh on 6 months.
I am a bit disappointed with the "testing numbers" but at the same time, i am out of practise with them and 20kg lighter. So I shouldn't really grumble. Also with now eating to gain versus drastic cut PLUS gaining efficiency, I'm hoping the numbers fly up?
Also Faz, have been watching your IG, looking good and lifts have peaked nicely on this block! good work


I do the same thing every now and then, just drop the powerlifts and focus the energies elsewhere. As long as I've been working hard it generally works. Last year I made a very easy 150kg Bench after having not trained it for 6 months, conversely my Squat went through the floor in the same time period. Probably because I wasn't training legs as hard as I was training upper body during my BB period.

It feels good though, and like you say it's not so great to see your numbers fall while dieting. I think with the added food intake your numbers should start flying.

Yeah my training has been coming along nicely, super-abbreviated Fat Pete style. Who would have thunk it.

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