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WiegieboardIcon...04-11-2023 @ 03:08 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Slow Front squats
3 sets of 8 reps with 65kg

Slow Benchpress
3 sets of 10 reps with 75kg

Slow Wide grip seated press
3 sets of 10 reps with 35kg

Slow side raises
3 sets of 12 reps with 5kg

Slow Laying slow side raises
3 sets of 10 reps with 5kg

Slow Skull crushers
1 set of 6 reps with 35kg
3 sets of 10 reps with 27.5kg

Slow Barbell Curl
3 sets of 8 or 10 reps with 27.5kg

Really enjoyed the laying side raises they felt so much more effective!

LOVING training the slow rep stuff now.
My negatives are at least 4 seconds now.
It just feels like its wrecking the muscles I'm using and tired them out so fast even though the weight is so light!
WiegieboardIcon...07-11-2023 @ 03:42 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 07.11.2023 @ 04:10 AM by Wiegieboard
squats
5 sets of 5 reps with 125kg

Slow bench
4 sets of 10 reps with 80kg

seated dumbell slows
3 sets of 10 reps with 22kg

Slow Laying Side raises
3 sets of 10 reps with 6kg

Seated lay back Bicep curls
3 sets of 8 or 10 reps with 10kg

Tricep pressdown
3 sets of 10 to 12 reps cant remember weight.

Rear delt flys
3 sets of 10 reps with something or other.

Session was cool. Had plenty fun. One of the 17 year olds has a 240kg deadlift and 8 months until he turns 18.
Thats 30 kg off the scottish sub junior record. I'm trying to find him coaching because I believe he has what it takes to take a new record.
WiegieboardIcon...09-11-2023 @ 00:13 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
ALL SETS PERFORMED WITH 3 OR 4 SECOND NEGATIVES

Wide grip Pulldown
3 sets of 10 reps with 50 odd kg

Narrow grip pulldown
3 sets of 8-10 reps with 61kg

LEVER ROW (Horizontal row)
3 sets of 80 - 10 reps with 50kg?

Face pull of inner traps
3 sets of 10 reps with 40 something kg?

Seated decline bicep curls
3 sets of 8-10 reps with 10kg dumbells

Dumbell Preacher curls
3 sets of 7-10 reps with 8kg dumbells

Tricep lever press
3 sets of 10 reps with 69kg (giggity)

Tricep Pushdown
3 sets of 8 reps with 32kg?

My grip was the toughest thing on the pulling because of the length of time I have to grip for. Each set lasts a minute or so, so hopefully the difficulty in gripping it will lead to stronger hands.
The Pace pulls were the best I've ever done today. Been trying for ages to learn how to pull with the traps and I think I might be getting there now. Hopefully some growth will occur because my traps are very thin in comparison to the rest of my back.
WiegieboardIcon...11-11-2023 @ 02:05 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Friday Fronties

5 sets of 3 reps with 95kg

DAAAAAMN these were nicer than last week!
Last week 2 was a total grind but this week I feel like I could have done 4s instead of 3s!
Defo on the right track!
WiegieboardIcon...14-11-2023 @ 03:05 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
SQUATS

5 sets of 5 reps with 130kg

I'm glad that this is the last day of 5s. It's getting pretty heavy feeling now.

These 5x5s on 14/11/23 are 10kg heavier than my 5x5 on 11/8/23.

Next week I begin sets of 3 reps.


SLOW BENCH
5 sets of 6 reps with 90kg

My pectorals and shoulders felt very tight this week but I got the work in.

SLOW SEATED DUMBELL PRESS 1 second slower per negative than last week.
1 set of 12 reps with 22kg
1 set of 9 reps with 22kg
1 set of 11 reps with 22kg

LAYING SIDE RAISES
3 sets of 12 reps with 6kg

PAUSED FACE PULLS
3 sets of 12 reps with something or other.

TRICEP PRESSDOWN
3 sets of 6 reps with 39kg

REAR DELT FLIES
3 sets of 12 reps with something or other

CABLE BICEP CURL
3 sets of 10 to 12 reps with 41kg or something.

Today marked week 5 of 5x5 on squats.
For the next 5 weeks the plan is:

5x3 with 135kg
5x3 with 140kg
5x3 with 145kg
5x3 with 150kg
5x3 with 155kg

Pray for me.......
BillwestIcon...14-11-2023 @ 16:31 
Member 541, 4810 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Good luck. No reason you shouldn't make it. Just watch out for your knees
BillwestIcon...14-11-2023 @ 16:31 
Member 541, 4810 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 14.11.2023 @ 16:32 PM by Billwest
Double post
WiegieboardIcon...15-11-2023 @ 22:06 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Billwest said:Good luck. No reason you shouldn't make it. Just watch out for your knees


Thank you kind Sir.
I shall try my best and be mindful of those knees. They are without doubt, my weak link.

FOOKEN PURE GYM FFS

BENCH
3 sets of 5 fast reps with 100kg

Chest was tight on Monday, thought I'd take some fast reps for a walk and my chest felt less tight. Stayed well well away from failure and it worked out.

SLOW WIDE PULLDOWNS
2 sets of 8 reps with 59kg. 4 second negatives

SLOW CLOSE PULLDOWNS
2 sets of 8 reps with 59kg. 4 second negatives.

IDIOT SHOULDER WORK BECAUSE PUREGYM FFS
1 set of 20 reps with 16kg kettlebells. My shoulder didn't like that.
2 sets of 25 reps with 25kg sandbag.

SLOW DECLINE SEATED DUMBELL CURLS (40s rests)
1 set of 12 reps with 10kg. 4 second negatives
1 set of 9 reps with 10kg.
1 set of 8 reps with 10kg

PLATE SKULLCRUSHERS
3 sets of 15 sets with 20kg plate.

Steph went beast mode with her wee 5kg plate on skullcrushers today. She was doing all the reps. Every one of them.
WiegieboardIcon...21-11-2023 @ 22:55 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 21.11.2023 @ 23:03 PM by Wiegieboard
SQUATS
3 sets of 3 reps with 135kg

Now, this was very difficult today. The reason I only did 3 sets instead of 5 sets was because it was so difficult I felt like the potential of injury was very high.
I'm supposed to be taking 5kg jumps but with the amount I'm working at the moment (19 days in a row) I'm not quite sure it's a possibility for me currently.

I'm tempted to take 135kg again next week and aim for 5 sets.

My protein intake is higher right now than it ever has been in my life but my sleep has been off for various reasons and I feel like that's the secret to my success in the last 10 week phase I did. Sleep was perfect.

So a couple of things to work on in order to get this 5 weeks of 3 reps on the go.
WiegieboardIcon...23-11-2023 @ 00:37 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
BENCH
5 sets of 7 reps with 100kg

WIDE GRIP PULLDOWNS
3 sets of 8 reps with I think, 62kg?

LEVER ROW
3 sets of 6 reps with 50 odd kg

FACE PULLS
3 sets of 8 reps with ???

SEATED DUMBELL PRESS
3 sets of 6 reps with 26kg

LAYING SIDE RAISE
3 sets of 8 reps with 7kg
2 sets of 8 reps with 5kg

PREACHER CURLS
3 sets of 10 reps with EZ Bar plus 6.25kg per side

SKULLCRUSHERS WITH DUMBELLS
1 set of 8 reps with 10kg dumbells
1 set of 6 reps with 10kg dumbells
1 set of 5 reps with 10kg dumbells

There was a guy in the gym who was yelling really really loudly for the last 4 reps of every set he did and I think he must have done about 50 sets in the time that I was there. That was around 200 yells.
It was super lolz.
WiegieboardIcon...28-11-2023 @ 02:06 
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as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Squats
4 sets of 3 reps with 137.5kg

Bench
4 sets of 6 bottom half partials with 95kg
1 set of 12 slow reps with 80kg

Seated dumbell press
1 set of 11 reps with 26kg
1 set of 8 reps with 26kg
1 set of 9 reps with 26kg

Laying side raises.
3 sets of 8 reps with 8kg

Forearm work
3 sets of 10 reps back and front with 12kg and 16kg

Face pulls
3 sets of 10 reps with 18.1kg

Bicep curls
3 sets of 10 reps

Tricep pressdown
3 sets of 10 reps with 74kg
1 set of 2.5 reps with stack lol.

Rear delts
11, 9 and 8 reps with 45kg

Assisted chins.
15 reps

Abs
3 sets of 10 reps.

Things are going good!
WiegieboardIcon...28-11-2023 @ 02:06 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 28.11.2023 @ 04:27 AM by Wiegieboard
Dubl dubl
WiegieboardIcon...28-11-2023 @ 02:06 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11272 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 28.11.2023 @ 02:08 AM by Wiegieboard
Double post

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