Adrianis' Journal
| hrat |  | ... | 09-06-2011 @ 23:25 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Alright, obviously didn't see you today, but I might try warriors Tuesday for a last session before a SP comp next Sunday (have a shiny new Titan toro lever belt to try  )I'll stick it in the bag, and if I see you, you're welcome. | ||
| Adrianis | | Cycle 4 Week 4 Deload Bench Day | 10-06-2011 @ 12:11 |
 Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Hmmm I was thinking of trying them out in stevies seeing as I do squats on Fridays - was thinking of trying pullup bar but will it be wide enough? Ah we shall see... Bench Press 60KGx5x3 Incline Bench 40KGx10 Pull-Ups BWx8,6,5,6,5 Dummy Rows 22.5KGx10 27.5KGx10 Krok Rows 27.5KGx25 Had time so did some arms: Tri Extensions 10KG dummies each hand x12x3 Hammer Curl 10KG dummies each hand x12x3 | ||
| Adrianis | | ... | 10-06-2011 @ 16:01 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | hrat said:Alright, obviously didn't see you today, but I might try warriors Tuesday for a last session before a SP comp next Sunday (have a shiny new Titan toro lever belt to try )I'll stick it in the bag, and if I see you, you're welcome. Awesome cheers Heather! | ||
| Adrianis | | Cycle 4 Week 4 Deload Squat Day | 12-06-2011 @ 19:50 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Ok - Friday's workout - too lazy to post afterwards: Squat 102.5KGx5x3 Paused at bottom for 1-2 seconds Hamstring Curl 43KGx12x3 - kept thighs clamped together with band at knees Ab(d)uctor 83KGx12x3 (Adductor) 95KGx15x3 (Abductor) Reverse Crunch Used band put under bench and felt really uncomfortable during 3 sets of 12 - hip flexors mostly but still an ab burner! | ||
| Adrianis | | Cycle 5 Week 1 Press Day | 13-06-2011 @ 19:27 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Switched to a closer grip - proper military press style grip Seated Press 50KGx3 55KGx3 57.5KGx5 Chin-Ups BW x7,6,7,7,6,6 Incline Dummy Press 22.5KGx8,8,8 1-arm Dummy Row 22.5KGx10 27.5KGx10x2 Tri Extension with tri bar 12.5KGx8x3 Didn't like feeling in elbows so will stick to dips Face Pulls 17.5KGx15,15,15 | ||
| Adrianis | | Cycle 5 Week 1 Deadlift Day | 14-06-2011 @ 19:40 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Pretty good day - got some nose tork smelling salts!! Deadlift 157.5KGx5 167.5KGx5 177.5KGx8 (actually really hard to remember if it was actually 8 - might have been 7 - pretty sure it was 8) Really hard as my upper back was totally trashed yesterday (as part of the plan to set up week 3's all out monster set) Seated Good Morning 57.5KG x8,8,8 PR Deep deep breaths and very deep leanings - nearly to parallel Ab Pulldown Did 50KGx15x3 on lat pulldown machine kneeling, supersetted with 70KG side bends standing x15x3 Glute-Ham Raise BW x15x3 | ||
| Rico | | ... | 14-06-2011 @ 22:37 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Nice sessions mate. | ||
| Wiegieboard | | ... | 15-06-2011 @ 00:46 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Congrats with the PR Also, that's heavy ass deadlifting. Congrats with all those reps at that high a weight! | ||
| Adrianis | | Cycle 5 Week 1 Bench Day | 16-06-2011 @ 23:18 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Cheers guys!! Really appreciate support Bench Press 75KGx5 80KGx5 85KGx7 Spent ages trying to get form down - traps/back pressed into bench, arch etc. Its gonna take a lot of work. Left front delt a bit tender as well Floor Press ME 70KGx5 80KGx5 90KGx3 95KGx1 PR A bit disappointing - thought I'd get at least 100KG but hey first time doing these Pin Lockout ME 120KGx3 130KGx3 140KGx1 PR Pull-Up BWx6,6,5,5,5,5,5,7 Dummy Rows 20KGx10 25KGx10 30KGx10 32.5KGx10 25KGx25 Ok work out- reaaally want bench to go up so trying new max effort cycle which will include board benches and reverse band presses | ||
| Wiegieboard | | ... | 16-06-2011 @ 23:27 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Another good work out with PBs by the looks of it to me. Keep on at it! Good things coming. | ||
| Adrianis | | Cycle 5 Week 1 Squat Day | 17-06-2011 @ 18:02 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 17.06.2011 @ 18:02 PM by Adrianis Cheers Wiegie i hope so!!Was very tired and totally mentally drained before morning workout today!! Upper back trashed from yester's rumble at Warriors. This defo made difference to squats which were really sloppy and difficult today Squat 132.5KGx5 140.0KGx5 150.0KGx5 Week 3 should be fine as workout before has minimal back work Speed Low Box Squat 130KGx10x2 Tried this exercise where you put one leg in front of BB and one behind - really hits glutes well. This guy showed me this pendulum push where you slowly kick the heel of the hamstring machine back. Adductor/Abductor 91KGx8x3 & 95KGx15x3 respectively Seated Hammy Curl 36x12x3 different machine | ||
| Adrianis | | Cycle 5 Week 2 Press Day | 20-06-2011 @ 12:48 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 20.06.2011 @ 12:49 PM by Adrianis Ok good session today. Looking forward to the World championships in November -it seems that if I decide to unequipped I need to beat (in junior category) : 182.5KG (very doable)squat, 137.5KG bench (unless pecs and shoulders double in size prob not),220 Deadlift (very confident I can), Equipped I need to beat 217.5KG squat (hoping for at least 230KG once super centurion arrives), 115KG bench (hoping for 140KG at least), 210KG deadlift - we shall see... Seated Press 47.5KGx5 55.0KGx3 60.0KGx1PR First time pressing plate over my head so very emotional moment for me. Really struggling to work out proper upper body plan conducive to bench progress but I will stick with this a bit longer Chin-Ups BW x7,6,6,6,5 Weighted Dip BW+22.5KG x10,10,10 More for triceps development - not to failure Yates Row with triceps bar Little something I saw on elitefts -felt pretty good actually 50KGx10,10,12 Face pull x20x3 supersetted with cable hammer curls- very nice! | ||
| Adrianis | | Cycle 5 Week 2 Deadlift Day | 21-06-2011 @ 19:39 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 21.06.2011 @ 21:33 PM by Adrianis Really hard day - took some vitc/zinc as well as my usual workout shake (which has run out for the moment - luckily have EAA Nitro powder as backup)Because of the upper back work yesterday, work set (and even penultimate non-belt set) felt like ME attempt. This is all planned as to make my mark next week with 197.5KG for reps. Deadlift 140KGx3 (x2 double overhand PB!) 167.5KGx3 177.5KGx3 187.5KGx3 Belted Last set VERY hard. On side note tried this technique which I really wish I hadn't on one of my warm-up sets - that is keeping toes pointed forward even with sumo stance. The weight defo went up easier BUT very unsavoury feeling in hammy. Ah well lesson learnt Seated Good Morning 30KGx12 40KGx10 45KGx8x3 Decided not to go too heavy - wanted to focus on form - on squeezing safety bars up keeping entire back tight. To strengthen back as much as I can Ab Pulldown 50KGx20 60KGx12x2 Glute-Ham Raise BWx15 +5KGx10,10 +5negatives | ||
| Adrianis | | Cycle 5 Week 2 Bench Day and Squat Dayi | 24-06-2011 @ 20:56 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Bench day done yesterday: I wish I could say I hacked 130KG in bench shirt but sadly it was a bomber for most part. It was funny cuz that 120KG attempt I succeeded with was the day after I trashed my shoulders and triceps!! Raw Bench 80KGx3 85KGx3 90KGx3 Got my 3 reps - kept trying to experiment with form - using a greater arch and leg drive 3 Board Press Lesson learnt - save shirt for later. 110KGx3 120KGx3 2 Board Press 125KG x1 Failed 2nd rep - annoying Shirted Bench 125KG fail Need a lot of work Pin Lockouts 120KGx3 130KGx3 140KGx3 PR 142.5KGx3PR 145KGx1 PR Made up for failures with pin presses Pull-Ups 5,5,5,5,5 Dummy Row 20KGx15 25KGx10 32.5KGx10 25KGx25 TODAY: Really really hard!!! Squat 140KGx3 150KGx3 omg devastating 157.5KGx3 Belted Speed Low Box Squat 135KGx10x2 May lower % to 50-60% rather than 63-68% I've been using so far. Fact I am not using knee wraps makes it even less surprising they are moving so slow - the 200KG 1rep max I used was knee wrapped after all Work afterwards so couldn't do my favourite leg complex  | ||
| Adrianis | | Cycle 5 Week 3 Deadlift Day | 28-06-2011 @ 20:44 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Decided to give Monday deload press day a miss Deadlift 157.5KGx5 177.5KGx3 197.5KGx6PR So the 5KG jump may not be such a good idea after all. But squeezed out 6 reps. No one cheered except me - guess I'll need to be doing 230kg for reps to achieve that! Fat Bar deadlift 55KGx15x3 Bar only weighed 5KG (6.15KG to be exact) but kept light just as it was first attempt Safetybar Seated Good Morning 30KGx15x2 40KGx12 45KGx12 50KGx10 55KGx8 Band Ab Pulldown 90KGx12x2 Did side variants too Gonna try ab rollout wheel next time GHR BWx15 +5KGx10,7,7 | ||
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