Adrianis' Journal
| Adrianis |  | ... | 01-03-2011 @ 17:45 |
 Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 01.03.2011 @ 17:45 PM by Adrianis Cheers man, I'll be swimming tomorrow morning but next iron session is Thursday, dunno what time yet. Dumbell shrugs - that looks like a safer exercise! | ||
| Adrianis | | Wendlers Cycle 1 Week 1 Bench Day | 03-03-2011 @ 15:02 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Today didn't go as well as I hoped - very rushed. At the competition I was told at the end that I would have bombed out on all of my bench press attempts because my arse was slightly off the bench. I was unaware of this up till now probably due to my lack of spatial awareness (there is another big word that Rippetoe uses that eludes me for now). So I really worked on my form. Bench Press 67.5KGx5 72.5KGx5 77.5KGx11 PR Put belt on tight I made sure to keep my bum on the bench and squeeze my lats hard. I really try to get that lat contraction at the bottom of the bench as that is where I fail most of the time. Hope I am not overdoing myself with the reps - I did not go to failure - just following Wendler's stipulation that it must be a hard set 60KGx10x3 60KGx9x1 50KGx9x1 Probably used too much weight for the assistance sets. Felt this nasty twinge in my left lat which caused failure on the last rep. Not a good start but best I know now. Was going to do inclines but cage unavailable due to me working out later. If it was the morning it would be no problem Krok Row 20KGx10 25KGx10 30KGx15 35KGx15 Belt and straps | ||
| Wiegieboard | | ... | 03-03-2011 @ 15:40 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Congrats on your PR. I'm sure you'll address your issue just fine bud. Numbers are going up and that's great  | ||
| Adrianis | | Wendlers Week 1 Cycle 1 Squat day | 04-03-2011 @ 20:39 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 04.03.2011 @ 20:40 PM by Adrianis Wiegieboard said:Congrats on your PR. I'm sure you'll address your issue just fine bud. Numbers are going up and that's great Cheers bro I've got a plan of action I am sure will work. Squat 122.5KGx5 132.5KGx5 142.5KGx6 Belted Made error in calculations - did 2.5KG more than I was meant to on the last 2 sets which was annoying. Set of 6 was really hard - low energy levels and pretty stiff. Did my usual pre-squat protocol (hipflexor stretch, glute bridges, leg kicks both front and lateral). I need to work on my form as I leant forward a bit - need to drive back into the bar Ab Pulldown 47KGx10x3 Primary squat assistance exercise. Reverse Crunch BWx15x3 Was going to do side bends but too busy Hamstring Curl 43KGx10x5 Adductor+Abductor 77KGx10x5 Add 105KGx15x5 Abd | ||
| cowsforsale | | ... | 04-03-2011 @ 20:56 |
 don't have a cow, man !! Member 1951, 116 posts | Post Edited: 04.03.2011 @ 20:57 PM by cowsforsale Nice work, See you didn't do 5x10 for squats  You gyming tomorrow? Kev | ||
| Adrianis | | ... | 05-03-2011 @ 16:24 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | cowsforsale said:Nice work, See you didn't do 5x10 for squats You gyming tomorrow? Kev Hey Kevin, yep gave the squat gauntlet a miss - those deadlifts on Tuesday meant they just weren't happening :d I currently don't work out during weekends due to work but that might change soon. | ||
| Wiegieboard | | ... | 05-03-2011 @ 19:24 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Very strong squatting there mate. That's a heavy weight. | ||
| Adrianis | | Cycle 1 Week 3 Press Day | 07-03-2011 @ 14:35 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Wiegieboard said:Very strong squatting there mate. That's a heavy weight. Cheers mate, looks like you enjoy hill sprints too! Strict Press 40.0KG x3 42.5KG x3 45.0KG x6 Seated Press 40.0KGx10x2 @8 41.5KGx10x2 @7 42.5KGx10x2 @6 Did chin-ups in between all sets Lat Pulldown 54.0KGx10x6 (3 wide-grip, 3 close-grip) | ||
| Rico | | ... | 07-03-2011 @ 17:24 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Can tell you are loving the press already! Some push press might be good asistance also. Are you training tomorrow? | ||
| Adrianis | | ... | 07-03-2011 @ 18:54 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Yeh Ric, I'll be training deadlifts tomorrow - 11ish maybe | ||
| Adrianis | | Cycle 1 Week 2 Deadlift Day | 08-03-2011 @ 16:04 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Was a bit tired this morning and had cookie crisps for breakfast and that was it. Deadlift 152.5KGx3 162.5KGx3 172.5KGx8 PR Deficit Deadlift 110KGx10x5 I manageded to keep double overhand grip for the first 3 sets Reverse Crunch With 5KG dumbell 10x5 | ||
| Rico | | ... | 08-03-2011 @ 18:16 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Nice work carrying on with the deficit pulls, reps kill me haha! | ||
| Adrianis | | Cycle 1 Week 2 Bench Day | 11-03-2011 @ 08:24 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Yesterday's workout (not posted because I went to sleep pretty much after my shower) Bench Press 72.5KGx3 77.5KGx3 82.5KGx6PR Didn't go to failure obviously - this time I experimented by having plates under my feet - it was good as it allowed me to squeeze the bench with my legs giving me more stability. I got Ric to make sure I was squeezing the bench as if it was Harriet Harman's ugly mug and I swear to god it helped! My arse didn't leave the bench at all and I had this really good feeling of tightness throughout Close-Grip Bench 50KGx10x5 Experimented with different grip widths - had to use wraps Krok Row 30KGx15 35KGx15 - lifted from the floor on last reps and used straps Krok Shrug 35KGx20 40KGx15 - with straps Very hard needless to say | ||
| Adrianis | | Cycle 1 Week 2 Squat Day | 11-03-2011 @ 14:24 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Not a good day. For some reason squats are much harder than what I am used too. This is the main reservation I had about this program - the lack of squatting. Not long ago I managed 150KGx5 with no belt so this is scary Squat 130KGx3 140KGx3 147.5KGx3 Did the bare minimum 3 reps Ab Pulldown 47KGx12x5 Cable Side Bend Wasn't working Lying Leg Curl 43KGx10x5 A(b)ductor Adductor 77KGx10x5 Abductor 105KGx20x5 | ||
| Rico | | ... | 14-03-2011 @ 16:09 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | We all have off days just regroup and move on mate! | ||
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