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Madcows 5 x 5..

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TerminatorIconWeek 2 Monday Session20-06-2011 @ 12:08 
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jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Have a job interview tomorrow, so trained today instead:

Bench:

bar x 20
50kg x 8
60 kg x 5
72.5 kg x 5
82.5 kg x 5

97.5 kg x 5 tried a 6th and failed

Squat:

had to wait ages for the rack because some girl was doing 25 kg barbell rows and screaming

bar x 10
60 kg x 5
72.5 kg x 5
87.5 kg x 5
100 kg x 5

115 kg x 5 Fired off 3 quickly, short break before 4th and 5 th reps, EASY!

Pendlay row:

bar x 5
40 kg x 5
45 kg x 5
55 kg x 5
62.5 kg x 5

72.5 kg x 5 EASY!

Wide grip pull ups:

Didn't do these on the cage today, but went to the main pull up area. I used the thing thats like a lat pull down bar, but fixed. I used the closest possible grip, something like 50-60cm apart i'd say.

BW x 6,6,5

Much harder than expected. Especially after I saw a 100 kg guy do it with 2 x 10 kg plates for 8 reps.

Seated hammer curls (up to 18 kg)
TerminatorIconWeek 2 Wednesday Session22-06-2011 @ 13:48 
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jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Did things a little differently today, I took my pussy gloves and trainers off for the compounds.

Overhead Press:

I'm in a new gym for a week and the cage is marginally too short to allow me to overhead press without the bar hitting the top on lockout. I took my shoes off and it was OK.

bar x 10
40 kg x 5
50 kg x 5
57.5 kg x 5

65 kg x 5 All reps paused. Tried a 6th rep, failed, so did a 6th as a push press
40 kg x 10 back off set to improve the neuromuscluar connections

I used a narrower grip today as recommended by the helpful guys on here- much easier, more tricep less shoulder i'd say

Recovery squats:

bar x 8
60 kg x 5
87.5 kg x 5
87.5 kg x 5

Deadlifts:

60 kg x 6
100 kg x 5
120 kg x 4
140 kg x 5, grip failure and i noticed a callus had broken on my left hand. I put a glove on left hand, and pulled two more reps. Grip failed again, waited 30 secs and did 1 more rep

DB seated shoulder presses (gloves back on):

10 kg x 10
18 kg x 5

32 kg x 8
32 kg x 6
32 kg x 5

Dissapointing, it ws 0.5 kg in each hand less than last week, and for 1 less rep on each set. Will drop the weight to 30 kg next time.

Perpendicular pull ups:

BW + 10 kg x 10
BW + 10 kg x 8
BW + 10 kg x 7

Tricep dips:

BW + 20 kg x 4 reps, then my pec started hurting so i stopped
BW x 3 reps, pec still hurts weird so i left it

Hammer curls:

18 kg x 7 each arm 1 set, seated
TerminatorIconWeek 2 Friday session24-06-2011 @ 12:43 
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jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Had a close one today, I don't actually pay for the gym I use in Slough (because I used to work for the same company a year ago) and I think i got rumbled at the door... going to have to be careful next time...

Bench:

50 kg x 7
60 kg x 5
72.5 kg x 5
85 kg x 5

100 kg x 3 - My spotter kept tapping the bar just before I locked out, but I had it easily

72.5 kg x 16 (Failure)

Squat:

57.5 kg x 5
72.5 kg x 5
87.5 kg x 5
100 kg x 5

117.5 kg x 3 Fired these off quickly not too bad
87.5 kg x 15 reps! I wanted to see if I could hit 20, reckon i could have reached 17/18 if i was going hell for leather.

Pendlay Row:

37.5 kg x 5
45 kg x 5
55 kg x 5
62.5 kg x 5

75 kg x 3
55 kg x 8

No worries, got all these done in 55 mins too which was pretty rapid

Wanted to work on my shoulder imbalance (left side a far bit weaker than right at PR attemps) so did some standing DB work:

12 kg DB both arms x 8

Left hand side:

28 kg x 5, 30 kg x 5, 32 kg x 5, 34 kg x 5 (push press), 36 kg x 1 (push press)

Right hand side:

28 kg x 5, 30 kg x 5, 34 kg x 5 (push press), 36 kg x 5 (push press)

Both arms at once: 20 kg x 10

Dissapointing i could only manage one rep on LHS and 5 on RHS

Wide grip pull ups:

BW: 7,7,6

Dips: (doesn't hurt to do this anymore)

bw x 6
+20 kg x 9
+20 kg x 7
+20 kg x 5
WiegieboardIcon...24-06-2011 @ 15:43 
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as crimson as my last victims underclothing.....
Member 899, 11324 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 24.06.2011 @ 15:44 PM by Wiegieboard
Sessions are looking nice and volumous. Had a wee giggle about the lassie doing the upright rows and screaming off a squat rack! I look forward to the day my upright row is stronger than my deadlift (might not be that fart away lol) and then I can use the squat rack too haha.
How did your job interview go?
P.S. TOP RESPECT for the high rep work on your squats. High rep squats are badass!
TerminatorIcon...24-06-2011 @ 21:41 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
haha upright row stronger than deadlift? I'm just trying to get my row roughly equal to my bench.

Interview went OK, but there were 20 of us for only 4 or 5 jobs! (I didn't mention my lifting lol) Will find out by next weekend how i did..
TunIcon...26-06-2011 @ 07:47 
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Member 2435, 1013 posts
SQ 205, BP 145, DL 222.5
572.5 kgs @ 100kgs UnEq
Post Edited: 26.06.2011 @ 07:53 AM by Tun
just read your log, bluddy hell we are almost identical. The differance between your left hand and and right is huge though. You asked about your row tecnique, My training partner Leggiez sent me a very usefull link about this, Will try and forward it to you bud. Will keep watching you, keep up the good work fella Happy

Heres the link http://stronglifts.com/how-to-master-barbell-row-technique/
ReevesyIcon...26-06-2011 @ 10:11 
Member 2141, 289 posts
SQ 140, BP 120, DL 200
460.0 kgs @ 114kgs UnEq
Lol don't drop the weight on the db overheads. that'd be retarded. just stick at that same weight till u get the reps u desire then up the weight.
TerminatorIcon...26-06-2011 @ 11:08 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Tun said:just read your log, bluddy hell we are almost identical. The differance between your left hand and and right is huge though. You asked about your row tecnique, My training partner Leggiez sent me a very usefull link about this, Will try and forward it to you bud. Will keep watching you, keep up the good work fella Happy

Heres the link http://stronglifts.com/how-to-master-barbell-row-technique/[/q...

yeah, we even have same strict and push presses. (Doesn't it really annoy you that we only get like 5 kg out of leg drive)

Just reading your log, you've been smashing PB's all over the place mate, its been a while since i hit a PB in the big 3.

Already seen the stronglifts video, was pretty useful cheers.

You too mate, race you to 500 kg total Wink
TerminatorIcon...26-06-2011 @ 11:10 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Reevesy said:Lol don't drop the weight on the db overheads. that'd be retarded. just stick at that same weight till u get the reps u desire then up the weight.


Yeah I was thinking that, I might do more of a pyramid technique though (30 kg, 32.5 kg, 35 kg)
TunIcon...26-06-2011 @ 11:51 
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Member 2435, 1013 posts
SQ 205, BP 145, DL 222.5
572.5 kgs @ 100kgs UnEq
Ha Ha... Dont know about a race but it will be intresting for sure.
ReevesyIcon...26-06-2011 @ 19:54 
Member 2141, 289 posts
SQ 140, BP 120, DL 200
460.0 kgs @ 114kgs UnEq
lol don't race tun, mother f**ker maxes and pr's every session and will sure as s**t beat you lol haha
TerminatorIcon...26-06-2011 @ 21:22 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
true... but after a month off training and now that I'm approaching PB territory these lifts should sky rocket in the near future!
TunIcon...26-06-2011 @ 21:33 
Avatar
Member 2435, 1013 posts
SQ 205, BP 145, DL 222.5
572.5 kgs @ 100kgs UnEq
Reevesy said:lol don't race tun, mother f**ker maxes and pr's every session and will sure as s**t beat you lol haha


Ha,Ha...lol. I am an old git though Wink
ReevesyIcon...26-06-2011 @ 22:44 
Member 2141, 289 posts
SQ 140, BP 120, DL 200
460.0 kgs @ 114kgs UnEq
Tun said:
Ha,Ha...lol. I am an old git though Wink


still a fledgling, young tunneth.
TerminatorIconWeek 3 Monday Session27-06-2011 @ 12:55 
Avatar
jerking is obviously great,
Member 2521, 4712 posts
SQ 235, BP 160, DL 290
685.0 kgs @ 111kgs UnEq
Back at uni gym

Weigh in: 94.5 kg pre-workout, 95 kg post workout

Was sweating like a pig today, it was actually ridiculous training in the heat

Bench Press:

50 kg x 8
62.5 kg x 5
75 kg x 5
87.5 kg x 5

100 kg x 5 = PB

Was quite pleased to equal my old PB, rep 4 was difficult, took a 2 second break and went into rep 5, was epically hard to finish my spotter screamed at me to finish it

Squats (High bar ATG without belt as per usual):

60 kg x 5
72.5 kg x 5
87.5 kg x 5
102.5 kg x 5

117.5 kg x 5 + went for a 6th and failed

Did 2 reps quickly took few seconds break between next reps, rep 5 wasn't as bad as i thought it would be, so went for rep 6 and failed that.

Pendlay Rows:

37.5 kg x 5
47.5 kg x 5
57.5 kg x 5
65 kg x 5

75 kg x 10

I did 5 had plenty of energy left so i did 10 with pauses between. Will post a video if this soon.

DB bench Press:

Felt like doing this to iron out some strength differences between my arms. Also I would like to bench the 50 kg DB's before I graduate next summer.

30 kg x 10
35 kg x 8

I find these really wobbly and awkward, its more the balance than the weight that stops me.

Dips:

+25 kg x 7
+25 kg x 5
BW x 12

Wide grip pull ups:

BW x 9,8,7

Preacher curls to finish on 15 kg DB's

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