View All Posts: Adrianis
| » Adrianis' Journal (Go to post) | 28-03-2012 @ 23:36 | ||
| Hellohello!!!! Today was deadlifts - and I am getting more and more optimistic about reaching that 250KG goal I have this year.... SQUATS 95 x5 112.5 *5 127.5 *5 127.5 *5 Pretty doable - managed to keep decent form though was pretty slow PRESS 27.5 *5 32.5 *5 37.5 *5 42.5 *5 Hate this lift because I suck at it so badly... DEFICIT DEADLIFT (2inch) 110 *5 127.5 *5 145 *5 162.5 *5 180 *5 belted Wasn't as hard as I expected...should keep progressing linearly... Glute bridge 45 *30 75 *20 bar *50 Huge pump in the butt - exactly what em look forrr...  | |||
| » Adrianis' Journal (Go to post) | 26-03-2012 @ 14:54 | ||
Post Edited: 26.03.2012 @ 14:55 PM by Adrianis What better way to start the week than to get up at 5:30, tempt myself with a cup of coffee to switch on, check my emails and other distracting websites (not daily mail mind) and finally getting to the gym for 7??? And squatting...heavy...It is quite imperative to get in first as the only squat cage I care to use is the one with the mirror in front of me. Bar is the thinner one which sits more comfy on my back. SQUATS 95 x5 112.5 x5 127.5 x5 145 x5 150 x5 No belt or wraps used on any sets and all reps ass to the grass. I was satisfied with today even though I did 150 for 5 last monday. I omitted 152.5x3 as per madcows 5X5 protocol last friday in light of wednesday's deadlift PR so I simply upped all the warm-up sets while keeping the final set constant... BENCH Warm-up sets were 2.5KG more than they were meant to be for this week 45 x5 55 x5 65 x5 75 x5 85 x5 91.25 x4 Feet on the bench for the first 4 sets - probably won't try that again as it made the final sets harder rather than easier. Stopped short of 5th rep to avoid failure which is the key goal of this program. Microloading all the way Wrapped up the am session with 2 sets of slow reverse crunches for abs Came back a few hours later and did some: chest supported rows for rear delts, 3 sets of Tate presses and a set of weighted dips for tris, 2 sets of bicep curls and some pec dec to pump the chest... | |||
| » Adrianis' Journal (Go to post) | 26-03-2012 @ 12:08 | ||
| Wow its been a while since I've posted here. Well I thought I'd just blog a bit about my progress seeing as I'm getting reasonably strong again.... | |||
| » Adrianis' Journal (Go to post) | 02-09-2011 @ 15:16 | ||
| Tested deadlift max yesterday 10kg increases from 150KG no belt: 160KG easy 170KG easy 180KG easy 190KG fairly easy 200KG fail 200KG belt - fail 200KG belt - barely Felt pretty dam awful after so grinded out 130KG set of 15 reps but even then was hard as f**k | |||
| » Adrianis' Journal (Go to post) | 30-08-2011 @ 15:26 | ||
| Thats true enough Miss H :P Yeah its best to start real slow with squat - I have definetly lost a lot of power and neuron motor pathways (or some s**t) ^.^ Worked up to 80KG on bench press - from the chest start position. Left rotator cuff a bit strainy so need to be careful. Did some external rotations with pully and lots of band face pulls | |||
| » Adrianis' Journal (Go to post) | 29-08-2011 @ 20:40 | ||
| Cheers Gordy! Feeling much better now. Should be making appearance at Warriors next week :P OK so tested my max pretty much today for the squat Worked up to 140KG beltless and deep but 150KG was really sloppy with belt - quads taking the hell over. Tried knee wraps with 160KG and it was fine. Put suit on and squatted to a box at parallel till I got 190KG. Not too shabby but naturally major loss of strength on squat. 1 month off will probably do that sadly as well as huge muscle loss | |||
| » Estonian Mad man at hes finest.Prepear for big Results! (Go to post) | 01-08-2011 @ 19:44 | ||
Eagle24 said:Today's training 20.07.2011 Deadlift 1x10 20kg 1x8 50kg 1x4 100kg 1x3 130kg 1x0 160kg ( grip fails me, not to mention 0 form, so will try these type of weight next year, will concentrate for increasing reps per set ) 1x4 130kg Have a great day! Are you using a mixed grip with deadlifts? It might be a good idea on your final set if you are not but if you feel better using an overhand grip then thats also cool (and enviable haha) Great workouts - I love how organised they are | |||
| » Another Glasgow City Barbell Lifter... (Go to post) | 01-08-2011 @ 14:45 | ||
| Well done in your meets mate! | |||
| » Adrianis' Journal (Go to post) | 01-08-2011 @ 14:39 | ||
| Hello to all my followers. Hope you have been feeling better than me - cuz i had an operation last Friday (something I should have had done a long time ago - lets leave it at that lol) and came home today. Can't lift weights for 1 month at least due to injury potential and stitches - very uncool. Walking like a penguin is no fun either. However, when the time comes for me to set foot in the gym again I intend to smash all records and become an absolute beast. That is my goal. To become a champion and say i really am good at what I do. September I will retest my maxes and restart wendlers/westside from there. | |||
| » Adrianis' Journal (Go to post) | 15-07-2011 @ 19:26 | ||
Post Edited: 15.07.2011 @ 19:28 PM by Adrianis lol Cheers guys, really appreciate the support! As to my max I don't know but whatever it is I hope it is a lot! As to the motivation, I've a lot of pent-up rage in residue form courtesy of the last few weeks working near full time in a job I resent with the force of 1000 angry spirits! Applying like crazy to any job I can find in the mean time....Ok so today was after a particularly s**tty day at work - won't go into details but I will say that injustice is right up there with racism and violence against children as my beserker buttons. Thank god I didn't go beserk - until I hit the gym today.... Dead-Bench 62.5KGx5 67.5KGx5 72.5KGx11 PR!!! Pins in squat cage were at chest height and this exercise was performed to 5/3/1 rules and I blasted every rep - huge doms in shoulders/chest. moved on to: 1/2 way Pin press substitute for 2-board press 82.5KGx5 90KGx5 100KGx3 105KGx1 110KGx1 PR!!!! Swiss OH Press Triceps bar (not sure how much + 15KGx12,10,10 supersetted with: Swiss bar Yates Row +15KGx20 +25KGx15 +35KGx12 Bloody amazin exercise fries lats!! Weighted Dip BWx11 +25KG 1/2 dip x5,5,4 - need better form Rear Delt Raise 5KGx15,15,15 Humbling Cable Hammer Curl 12.5KGx15 15KGx15 17.5KGx12 | |||
| » Wiegieboard gets his grunt on. (Go to post) | 14-07-2011 @ 20:08 | ||
| Dude I am so envious of your bench!!! Grrr must work harder....keep up the solid progress!! | |||
| » Playing at it! (Go to post) | 14-07-2011 @ 20:07 | ||
| That Willie Lincoln is a legend. End of Hows lifting going Stephen? | |||
| » Super Log of Joy (Go to post) | 14-07-2011 @ 20:04 | ||
| Nice one m8! Good squats | |||
| » Pull 3 plates, learn to bench (Go to post) | 14-07-2011 @ 20:02 | ||
| Smashing workout!! | |||
| » Adrianis' Journal (Go to post) | 14-07-2011 @ 20:01 | ||
| Off to Turkey on Saturday for 1.5 weeks which should be amazin but of course at the expense of my training - I'm not counting on the appartments gym having a barbell lol So when I return with sunburns and -4KG bodyweight I plan to simply continue where I started DEADLIFT 160KG x5 170KG x5 180KG x15 PR!!! Went crazy crazy on last set and hit a lot of reps - really happy! Seated Good Morning w Safety Squat Bar Almost had to do rdls but prospect not very enticing given how I badly grazed hand to point of blood draw on d-lifts 30KGx15 35KGx15 40KGx15 45KGx13 50KGx12 55KGx10 60KGx8 PR! GHR BWx15,15,15 Ab Rollout BWx15,15,10 | |||