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Adrianis' Journal

Rico		...	24-05-2011 @ 23:36
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Nice solid sessions there mate, nice idea with the seated good mornings!

Adrianis		Cycle 4 Week 2 Bench Day	27-05-2011 @ 10:45
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Sucked as hospital appointment was moved to afternoon so couldn't work out at Warriors, so stuck at stevies where bench is different etc. Bench 80KGx3 85KGx3 90KGx4 CGBP 60KGx8x3 WGBP 60KGx8x3 1 Arm Dumbell Row 22.5KGx20

Wiegieboard		...	27-05-2011 @ 15:02
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	lovely benching! New PB at the ready by the looks of things!

Adrianis		Cycle 4 Week 2 Squat day, Week 3 Press Day	30-05-2011 @ 14:22
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Wiegieboard said:lovely benching! New PB at the ready by the looks of things! lol thanks man but bench @ stevies not same as comp bench - latter of which I am pretty weak on We shall see though. Totally forgot to post Friday's workout so here is: Squat 135KGx3 145KGx3 155KGx3 Suited Speed Squat 132.5KGx10x2 Adductor/Abductor 81KGx12x3 & Whole stack (96KG) x12 - decided to go all out 96KGx25x3 Today: Press 47.5KGx5 52.5KGx3 57.5KGx5 PR 35KGx13,13,10

Adrianis		Cycle 4 Week 3 Deadlift Day	31-05-2011 @ 22:36
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Deadlift 152.5KGx5 172.5KGx3 192.5KGx10 PR Quite a few seconds in between each set Seated Good Morning 52.5KGx8x3 Ab Pulldown 9th level x12x3 GHR BWx15x2 +5KGx10

Rico		...	02-06-2011 @ 21:41
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Good work with the squats and awesome deadlift PB mate, looks like training is going very well!

Wiegieboard		...	02-06-2011 @ 22:20
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	f**king hell! Monster deadlift you badass!

Adrianis		Cycle 4 Week 3 Bench Day	03-06-2011 @ 00:14
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Thanks guys tho hav 2 say bench not looking too clever at all! Bench Press 75KGx5 85KGx3 95KGx1 Failed second rep attempt on final set Lockout 115KGx3 125KGx3 137.5KGx3PR 145KGx0 140KGx0 CGBP 62.5KGx10,8,6

Adrianis		Cycle 4 Week 3 Squat Day	04-06-2011 @ 08:25
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Pretty decent workout considering how tired I was after work: Squat 132.5KGx5 147.5KGx3 165.0KGx3+2 PR Got 3 reps, then 2 singles seconds later. Later saw it was meant to be 162.5KG. Speed Squat 137.5KGx10x2

Rico		...	04-06-2011 @ 12:20
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Nice f**king squats there mate! Funny how you get good sessions when you think they are going to be bad/tired etc. Don't know when next comp will be, couple of months maybe? Yeah go for it get some grippers, your hands will thank you.

Adrianis		Cycle 4 Deload week Press Day	06-06-2011 @ 22:14
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Rico said:Nice fking squats there mate! Funny how you get good sessions when you think they are going to be bad/tired etc. Don't know when next comp will be, couple of months maybe? Yeah go for it get some grippers, your hands will thank you. Thanks man, yeah what grippers do you recommend? Trying something new to evaluate effect on bench progress. Moving press 531 day back a week so I don't do it the same week as 531 bench. So.... instead of doing deload I instead do 555 week: Seated Press** 47.5KGx5 50.0KGx5 55.0KGx7 Tried doing bradford presses but really rubbed my shoulders the wrong way Shame I heard good things about them. Dummy shoulder press 20KGx10,9,8 Weighted Dip +12.5KGx10,10,10 Did triceps version given thats the part I'm workin on so not all the way down Chin-Up Did in between initial press sets: 7,7,7,7,5,5 Face Pull 15KGx20,20,20 Did in between assistance sets Hammer Curl 10KG dummies x15x3

Rico		...	06-06-2011 @ 22:26
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Nice volume on the assistance. It depends on your grip. I got the HG150 and at first could do about 4-5 reps with some effort but since training grip about once a week (doing plate pinch lifts etc as well) I can now squeeze out about 10 reps pretty easily so im gonna get the next couple i reckon.

hrat		...	06-06-2011 @ 22:41
Member 2272, 339 posts SQ 102.5, BP 50, DL 140 292.5 kgs @ 65kgs UnEq	I have a HG 150 if you want to try before you buy

Adrianis		Cycle 4 Deload week Deadlift Day	08-06-2011 @ 00:00
Member 2195, 111 posts SQ 180, BP 100, DL 210 490.0 kgs @ 78.5kgs UnEq	Thanks Heather that would be good Deadlift 120KGx5 overhand grip My good friend at Warriors gym is selling me a deadlift suit and bench shirt (as well as that squat suit) for £100 - not bad - put on deadlift suit and it was really tight and very hard to reach the bar - a max deadlift Inzer variant. I didn't go heavy or anything - this is my deload week afterall But look forward to seeing it in action! Given how I was using double overhand grip it was quite hard but smoother and easier than without. Normally I would have done some light seated good mornings but...wanted to try out Metal bench shirt. On first attempt got 120KG touched first to a 2 board and then chest. Muscled it out - path was quite wonky but I got there. Twice.

Rico		...	08-06-2011 @ 18:37
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	To do reverse band squats i loop the band over the top of my rack and hook it on the end of the bar. pretty simple really. might not be able to do it at the stevie or warriors unless you loop it over the chin up bars?

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