The Assassin
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Wednesday 21st November, Adlington
Bench 20x20x2, 55x3, 70x3, 90x3, 100x3, 110x3, 120x3, 130x3, 137.5x3, 145x3 PB, 110x14.
Incline Smith Bench 60x3, 80x£, 90x3, 100x3.
Triceps Pressdown (in lbs) 55x3, 88x3, 121x3x2.
So, I no longer have a single PB
. Again, these got better as the sets went by, with 137.5 being nice and smooth. The first two reps with 145 were pretty easy, the last was rather tough. Happy .
Peter and Aaron benched well, Joni did a huge amount of work, Mark F demonstrated his new and improved deadlifting form, and Steve was scary in a variety of lifts. Nice.
Bench 20x20x2, 55x3, 70x3, 90x3, 100x3, 110x3, 120x3, 130x3, 137.5x3, 145x3 PB, 110x14.
Incline Smith Bench 60x3, 80x£, 90x3, 100x3.
Triceps Pressdown (in lbs) 55x3, 88x3, 121x3x2.
So, I no longer have a single PB
. Again, these got better as the sets went by, with 137.5 being nice and smooth. The first two reps with 145 were pretty easy, the last was rather tough. Happy .Peter and Aaron benched well, Joni did a huge amount of work, Mark F demonstrated his new and improved deadlifting form, and Steve was scary in a variety of lifts. Nice.
I'm coming for your best raw bench, Martin! What is it, 160? Of course I have 35kg and 20 years advantage...
Friday 23rd November, Adlington
Power clean + push press 50 x 2 x many, under the watchful eye of Andy, working in with Hayden.
When I get the clean right (bar in fingers, *jump* from the knees) I could let go of it and walk under it with only a slight duck before it hits the deck. It's just startling. The best of today's - cleans and presses alike - were by some measure the best I've done. Little A is a good man.
Speed Bench 20x20, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3, 100x3, 90x3, 80x3, 70x3.
Not quite so quick as last week, as was sharing and chatting with Hayden. Got him properly set up for some tightness and leg drive. He seemed pleased.
Superman rows four 8s with increasing weight. Been skiving these recently. Gotta be done.
Very pleasing, enjoyable session today.
Friday 23rd November, Adlington
Power clean + push press 50 x 2 x many, under the watchful eye of Andy, working in with Hayden.
When I get the clean right (bar in fingers, *jump* from the knees) I could let go of it and walk under it with only a slight duck before it hits the deck. It's just startling. The best of today's - cleans and presses alike - were by some measure the best I've done. Little A is a good man.
Speed Bench 20x20, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3, 100x3, 90x3, 80x3, 70x3.
Not quite so quick as last week, as was sharing and chatting with Hayden. Got him properly set up for some tightness and leg drive. He seemed pleased
.Superman rows four 8s with increasing weight. Been skiving these recently. Gotta be done.
Very pleasing, enjoyable session today.
So I believe .
Monday 26th November, Adlington
Squat
20x5x5 Tight knees
70x5x3 Extra set of these
115x3 Bah, I feel slow and weak
135x2 Not great. Slow, hard.
150x1 rubbish. I'm s**t tonight.
160x1 better, getting it now
170x1 beautiful, pretty much perfect, fast and crisp and pretty.
180x2 PB first one OK, second one a horrifying hash, but it'll do. Specially on a night I thought I was going to get sod all.
That's a 10kg PB, though admittedly my best 170 is a triple. Target achieved, time to
Deadlift (in pounds) 132x3, 220x3, 300x2, 350x2, 400x2, 450x2 (roughly 205kg).
All crisp and sweet and snappy until the last set, which weren't easy. Still, that's only 10lbs off a PB, so fair enough.
Next week I want 185x2 squat, followed I think by some heavy walkouts, and about 470x2 pull. Week after that will be lighter, and the week after that is singles time.
.Monday 26th November, Adlington
Squat
20x5x5 Tight knees
70x5x3 Extra set of these
115x3 Bah, I feel slow and weak
135x2 Not great. Slow, hard.
150x1 rubbish. I'm s**t tonight.
160x1 better, getting it now
170x1 beautiful, pretty much perfect, fast and crisp and pretty.
180x2 PB first one OK, second one a horrifying hash, but it'll do. Specially on a night I thought I was going to get sod all.
That's a 10kg PB, though admittedly my best 170 is a triple. Target achieved, time to
Deadlift (in pounds) 132x3, 220x3, 300x2, 350x2, 400x2, 450x2 (roughly 205kg).
All crisp and sweet and snappy until the last set, which weren't easy. Still, that's only 10lbs off a PB, so fair enough.
Next week I want 185x2 squat, followed I think by some heavy walkouts, and about 470x2 pull. Week after that will be lighter, and the week after that is singles time.
Nice squatting tonight Rick. Considering you were talking yourself into a bad one early one, you recovered really well and fought like a good 'un for that PB set. Hat's off to you mate, well done!!
I was really really hoping it would get better, and eventually it did - to my profound relief!
Thanks for the shouting and the video, mate!
Thanks for the shouting and the video, mate!
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