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Pull 3 plates, learn to bench

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vausie		...	23-07-2011 @ 21:32
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290 657.5 kgs @ 94kgs UnEq	Good journal very solid work keep it up
hrat		...	25-07-2011 @ 20:58
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	Cheers. Pretty much recovered by Sun, just went for a wander in the sun and washed the parent's camper van. Got some interesting sun burn stripes now tho' Volume sess, pretty good. Love the sun but the heat in the gym is knackering. Squat 75 5x3 Alright, but pretty heavy and rather GMd Not going to take this any higher Bench 40 4x5 Pish easy, plenty fast, arch felt good. Of course had to be a prat and try 45 for 5th set; decent 4, will do. Increase to 42.5 next week. DL 102.5 1x3 no belt. 2 were fine, 3rd rounded a bit and hard to lock out. Beltless, rep PR, done after squats. speed DL 3x3 65 deficit 2xhandle 25's stacked, on 30sec marks.
hrat		I'm a prat...	26-07-2011 @ 21:14
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	So this being a rest day, just walked up a mountain. Started off with heavy hollow legs and was almost crawling by the top, pretty emmbarassing as it's only 700m high. Wonderful as this sunshine is, I now have 5 different shades of tan, including one shoulder darker than the other. Going to eat a ton and hope to recover in time for Thursday squats.
Wiegieboard		...	26-07-2011 @ 21:17
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Hahahaha! Rest day my tits! Going up mountains is ultra win. Mountains are our friends!
hrat		...	28-07-2011 @ 20:40
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	Heh, this one didn't feel friendly, embarassingly hard. Climbed yesterday, hot and sticky again, so mind just not in it and kept giving up. Hope it improves when it cools off. Today, didn't feel too great, but seemed OK Squat 91 1x5 PB Awright!!!!! 2hunned pounds 5th rep was grinder, rather GMd but back stayed extended. Can't remember anything else about the set except it was hard as. Front sq 55 1x3 fine. Bench 47.5 1x5 3rd and 5th reps bridged, 4th barely legal. Getting better, but still need lots of practise. High rack pull(just above knee) 60, 100, 120 2x1 belt, alt grip, heavy RDL 75 2x8 hook grip. Pretty good Barbell hip thrust, 30kg some, 40kg 1x8 Slow, felt good, looked absurd. Pullups narrow grip, palms away 2,2,1 and there was one +10kg chinup in there somewhere.
hrat		...	29-07-2011 @ 14:33
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	Strict press 30x2, 32.5x2 Very weak at bottom, also v hard not to push press Push press 40x1, 42.5x 1,f,1,f,f,f Just too tired. strict press 25x9 OK row from almost floor 47.5x5 too much hip drive, 45x2x5 ss. with pullups 2,2, and chins, 3 1hrs football. Knackering.
Wiegieboard		...	29-07-2011 @ 14:37
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	No wonder you're tired today after that big session you had yesterday! Great work with the 200lb barbell btw. Great squatting!
hrat		...	01-08-2011 @ 21:18
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	Squat 75 3x5 Good, very slight knee movement only. Bench 5x5 42.5 Good, solid setup, very fast. I don;t get liftoffs, noticed today I brace my head on the bench, use lats to pull the bar down, and need to then tuck the chin to get the drive right. Anyway, I'm getting better. DL 105 Intended 1x3 but far too tired got 2x1 ok, then 65 3x3, 2 plate deficit, so bar nearly touching shoes, on the 30seconds. Fast, very easy.
hrat		I am so great! I am so great!	05-08-2011 @ 20:21
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	^ what milestone PRs have me wanting to sing Squat 92.5 1x4 rep PR All warmupsets without belt, prob should have done one with it on, might have got 5 then. Squat walkouts 110, 115 kg Decided to look at 100, unracked and felt like air after the walkouts, so had to squat it. Form was s**t, upper back well rounded, but no way I was dumping this. Depth questionable, felt alright but maybe marginal. SO 100x1 then 1xF Bench 50x3 3rd rep bridged, all easy enough and fast. 40x8 easy, rep PR. Pullups 3 PR Chins 3 Hanging off'of bar +20kg x some. Spine decompression, felt good. Wow, looking back, every non-warmup set was a rep PR. Epic session.
GettinFatStrong		...	05-08-2011 @ 22:39
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	pb-tastic my friend, maybe you should do the same for deadlift and bench, hold heavier weights for 3-10 seconds at a time, cns recruitment, and shocking the cns into making doable weights feel so much lighter
Wiegieboard		...	05-08-2011 @ 22:55
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Well done you had a really mega session there Heather. 3 chins is also fantastic!
hrat		Oh yeah!	10-08-2011 @ 21:19
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	Busy few days, trip to Go Ape-seems I do have decent balance, and am not a total wimp, although jumping off the Tarzan swing was scary. Trip Go-Karting, great fun. Climbing Tuesday. So so much better than the previous few weeks. It's not a stupidly sticky now, so didn't feel like slipping off everything. Was this close to a 6b+ top rope, thanks to climbing partner hiding the grade till I finished. Fed up with flat hunting already, so nice rage-session tonight. Deadlifts, gauging for NI comp next week. 60x5, 80x3 no belt, DOH alt grip, loose belt; 100, 110-so fast, really surprised me. 120x3 rep PB 2 were near perfect, 3rd was a little rounded. Stared at and failed to move 130, 125 because I'm a prat sometimes. Then belted 100 3x1 testing hook grip. Looks like +5kg on my dead in 6 weeks. Thanks to BigNige for the program suggestion. Comp plan is something like 120, 135, and take the 3rd as it comes.
Wiegieboard		...	10-08-2011 @ 22:54
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Glad to hear you're feeling up to the comp. Keep the PBs roloing in and good work with your climb.
hrat		...	12-08-2011 @ 20:59
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	and tonight it went to crap again. I'm tired, still stiff from Weds, and not been sleeping well. Squatted, then was so tired and hungry I quit. Squat 95 1,1,F Going for a triple but even 1s were hard. Messed up warmup because just couldn't be bothered. Power clean +jk 40, cleans 40 3x1 Was waiting for bench, but then gave up and quit. Obviously haven't got stupidly weaker in 2 days, so just going to enjoy next week's outdoor hols and relax.
Wiegieboard		...	12-08-2011 @ 21:08
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Good call! We all need some good rest from time to time!

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