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» Wiegieboard doesn't even lift. (Go to post)17-10-2023 @ 03:31 
Wayne_Cowdrey said:I think that slow rep work is perfectly valid and has a place.


Thank you Mr Wayne. I was wondering if it would do me benefit so it's joyous to hear an experienced lifter with positive opinions of it.

I was very tired on Friday so missed yhe session and put it off until Today, instead taking the opportunity to sleep a lot.

Squats
5 sets of 5 reps with 120kg

Very very comfortable today. Very happy about this.

Backwards sled walks
5 sets of 80m with 45kg on sled.

Arm over arm sled pulls
4 sets of 20m with 45kg. 10s pulls.
1 set of 45kg plus a person on top haha.

Slow bench
3 sets of 8 reps with 80kg doing 4 second negatives.

We didn't do much tonight buy what we did do was fun. Sled work wad very very fun. We even had a few gym girls join in on the sled work and they seemed to enjoy it too.
Props to them getting in on the arm over arm.
» Wiegieboard doesn't even lift. (Go to post)12-10-2023 @ 00:46 
Disc curls
3 sets of 8 reps with 10kg discs

Overhead disk tricep ext.
3 sets of 10 reps with 25kg plate

Barbell curl
3 sets of 6 reps with 25kg

"Skull crushers"
3 sets of 10 reps with 25kg

I figure, if I do them really slowly, I can use less weight and risk injury a lot less.

Been doing a lot of slow rep stuff lately. I like it. It feels less dangerous.
» Wiegieboard doesn't even lift. (Go to post)10-10-2023 @ 05:10 
Post Edited: 10.10.2023 @ 05:11 AM by Wiegieboard
Triple squirt
» Wiegieboard doesn't even lift. (Go to post)10-10-2023 @ 05:10 
Post Edited: 10.10.2023 @ 05:13 AM by Wiegieboard
Double squirt
» Wiegieboard doesn't even lift. (Go to post)10-10-2023 @ 05:10 
squat
5 sets of 5 reps with 115kg

Bench paused slows
3 sets of 7 reps with 80kg
2 sets of 8 reps with 80kg

SEATED DUMBELL PRESS PAUSED SLOWS
3 sets of 8 reps with 22kg dumbells

Side raise paused slows
5 sets of 10 reps with 6kg dumbells

Fat grip gripping
2 sets of 45 seconds with 100kg frame
2 sets of 19 seconds with 120kg frame

Tricep pushdown bicep curl supersetted slows
3 sets of ten reps for each.

Each set takes abou1 minute 20 to perform.
» Wiegieboard doesn't even lift. (Go to post)08-10-2023 @ 01:46 
Front Squats
5 sets of 5 reps with 75kg




Slow close grip Bench
1 set of 12 reps with 75kg
1 set of 10 reps with 75kg
1 set of 8 reps with 75kg
1 set of 8 reps with 75kg

^I really enjoy doing those bench slows. Basically all of the emphasis is on controlling the negative really well and slowly so that it annihilates your bodies ability to do any work. They really tire you out fast and I feel more "worked" than doing the high power style reps.
My arms were really dying from them and the lockout on the last rep is super hard to get.
» Wiegieboard doesn't even lift. (Go to post)03-10-2023 @ 04:06 
Squat
5 sets of 5 reps with 110kg (last set in video)



Bench
5 sets of 10 very slow reps with 80kg

Seated Dumbell press
3 sets 12 slow reps with 20kg dumbells

Lateral raises
3 sets of 10 very slow reps with 6kg dumbells

Bicep curl lol
3 sets of 10 slow reps with something

Tricep extension
3 sets of 10 slow reps with something

cable shrug
3 sets of 12 slow reps with 2 machine stacks.

Swiss Ball abs
3 sets of 10 reps with added 6kg dumbell.

Prowler push
4 slow lengths to hit the thighs a bit.

I met a very promising young powerlifter called Harry in the Gym today who is getting ready for his first competition.
Considering he's 17 years old, squatting 190kg to depth and has a 227.5kg deadlift, I think he's gonna be something special!

He doesn't have a crew or team to lift with so with me having attended many powerlifting meet as a loader and spotter, as well as training for a good few years with record holders and powerlifting judges, I said that any time he wants a mock run through with commands etc. just come and grab me.

Very nice young kid and I hope he goes very far.
» Ermm here goes (Go to post)01-10-2023 @ 17:54 
ggs on that 6 second PB that's a pile of time to cut.
» Wiegieboard doesn't even lift. (Go to post)01-10-2023 @ 17:51 
Thank you gentlemans.

The plan now is to Do my heavy day on Monday.
5 weeks of 5x5.
Then
5 weeks of 5x3

My assistance day is Friday.

Squat
5 sets of 8 reps with 85kg constant tension

Video of last set


Bench
4 sets of 8 slow, paused reps with 75kg?
» Wiegieboard doesn't even lift. (Go to post)23-09-2023 @ 00:28 
Today was the peak of my ten weeks training and boy did it feel like a peak.

Squats

5 sets of 3 reps with 140kg

Bench
I was totally burst after squats so called it after warmups hahaha

Video of Squats


So that's the end of it.
In ten weeks I went from not being able to squat 100kg for a single, to squatting 140kg for 5 sets of 3 reps.

Best training cycle of my life
» Wiegieboard doesn't even lift. (Go to post)19-09-2023 @ 01:26 
Post Edited: 19.09.2023 @ 01:27 AM by Wiegieboard
samue1son said:Get stuck in there dude!


Much appreciated Samue1son I'm going at it as hard as a I can without making myself ill.

I went a big walk on Sunday. I run for quarter of a mile and later on that night my knees felt tight. I dont know if it was just the pressure of me being overweight or if there's an injury that somehow isn't painful, so I'm being careful.


Squats
5 sets of 10 reps with 80kg

Bench medium grip.
4 sets of 12 reps with 80kg
1 set of 15 reps with 80kg (In video)

Video of last bench set


Seated dumbell press
3 sets of 8 reps with 20kg

Side Raises
3 sets of 15 reps with 4kg

Slow controlled high pulls
3 sets of 10 reps with 40kg

Face pulls
3 sets of 15 reps

Wide grip Pulldowns
3 sets of 10 reps

Rear delts
3 sets of 15 reps

Yoga ball crunches
3 sets of 10 reps with 4kg in hand.

Lower back table
3 sets of 10 reps
» Purple Aki has died (Go to post)19-09-2023 @ 01:11 
Post Edited: 19.09.2023 @ 01:14 AM by Wiegieboard
samue1son said:
I found out about him in 2005 on the CW forum.
Fml there were some funny stories.
I didn't know though, that he had national infamy.
Scouring other forums of non connected subjects (physics and maths) and even there he had a place in people's hearts.


Dude that's where I found out about him too!
Ian and Andy Butlin met him on the street a couple of years ago and he talked to them.
Apparently he also harassed Ian Rush back when he played Rugby.

Really Sorry to hear about that JT that's heavy f**ked up.
» Ermm here goes (Go to post)16-09-2023 @ 01:38 
Gratz again on the PBs.
That's one thing that's always amazed me about your training log. The steady and continuous PBs. You really put in the work.
Also, will you be at giants later in the year? I bought tickets for the Scotland event. I'd love to cheer you on in person rather than on the telly haha
» Zercher midget's lazy hunt for glory (Go to post)16-09-2023 @ 01:34 
Wayne_Cowdrey said:

Current bodyweight : 77kg.


I'm not gonna lie. That's bloody impressive. I tried to do that once and my knees made some really interesting noises. Then I cried for a while and went home.
Also like the above post, you're looking amazing good Sir.
» Zercher midget's lazy hunt for glory (Go to post)16-09-2023 @ 01:34 
Wayne_Cowdrey said:

Current bodyweight : 77kg.


I'm not gonna lie. That's bloody impressive. I tried to do that once and my knees made some really interesting noises. Then I cried for a while and went home.
Also like the above post, you're looking amazing good Sir.

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